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Souper Filling Soup in a Bowl
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Souper Filling Soup

This soup is meant to fill you up and keep you full. It combines a classic french mirepoix with loads of veggies, and protein sources.
Course: Main Course, Soup
Keyword: phase 1, state of slim
Servings: 8
Calories: 292kcal

Equipment

  • Extra Large Pot

Ingredients

Protein

  • 1 tbsp Olive Oil
  • 2.5 lbs Protein /Diced Chicken Breast/Stew Beef/ Ground Beef/Tofu/Beans cubed (except beans)

The Rest

  • 1 tbsp Olive Oil
  • 2 White Onion chopped
  • 1 Bunch Celery chopped
  • 6 Cloves Garlic minced
  • 1.5 lbs Carrots chopped
  • 8-12 oz Frozen Cauliflower chopped down
  • 8-12 oz Frozen Green Beans
  • 8 oz Mushroom chopped (Optional)
  • 1 Leek chopped (optional)
  • 1 Parsnip chopped (optional)
  • 4 Bay Leaves
  • 4 Sprigs Fresh Parsley
  • 32 oz Chicken/Vegetable/Beef Stock match to your protein
  • Salt and pepper to taste
  • Enough water to cover ingredients

Instructions

The Protein (ignore this step for beans)

  • In a large bowl, toss protein with 1tbsp olive oil, a pinch of salt, and a dash of pepper.
  • Heat an EXTRA large pot to medium. Once it is warm, begin to brown your protein in batches. Make sure not to crowd your pan. Let protein brown for 2-3 minutes before stirring and then cook for an additional 2-3 minutes.
  • Repeat the previous step until all protein is browned. Set meat aside.
  • Sage Tip: Don't Forget the FOND.
    After cooking protein, there is often a delicious roasty bit on the bottom of the pan called a fond. And you should never waste it.
    With the pan still on the heat, pour a 1/2-1 cup of water on the pan. Scrape your spoon across the bottom of the pan to get the Fond) off the bottom. Pour the fond water into a bowl on the side for later use.

The SOUP

  • Return the EXTRA LARGE pot to medium heat. Add 1 tbsp olive oil.
  • Bring olive oil up to temperature. Throw a single onion piece in the pot, if it starts sizzling, the oil is ready. If no sizzle, no onion.
  • Cook onions in pan until translucent, about 6-8 minutes.
  • Add in chopped celery and carrots. Season with a pinch of salt. Stir the mixture known as MirePoix occasionally. Allow to cook down for up to 10 minutes.
  • Add in chopped garlic, cook for 2 minutes or until you can smell the garlic :)
  • Now, chuck in your protein (animal or plant-based.) Let them mingle for 1-2 minutes in the mirepoix goodness.
  • Next, add cauliflower, green beans, stock, bay leaves, parsley, and top with water until all ingredients are covered.
  • If you have optional veggies, toss them in now.
  • Cover the pot, bring to a simmer, and let simmer for 30 minutes. Occasionally, stirring it.
  • Remove lid and taste test along the way. IF the broth is weak, add bouillon cubes.
  • This should be a light broth, but hearty filling soup.
  • Often, I will let this simmer on my stove for a few hours to encourage the flavors to meld and mix.

Notes

I used boneless, skinless chicken breast for nutrition calculations