Body Healthy Recipes: Fighter's Soup

Body Healthy Recipes: Fighter’s Soup 

 

Our “Fighter’s Soup” recipe was designed with cancer patients and the chronically ill in mind! It is loaded with all of the top cancer fighting and preventing cruciferous veggies, plus a base of hearty, natural bone broth- rich in collagen, vitamins and antioxidants! With all the body healthy vegetables that can help reduce inflammation, this soup will knock  

Makes: 12-16 servings, which allows for some to be frozen for later meals 

Ingredients Required 

  • 1-2 tablespoons avocado oil 
  • 1 onion, diced 
  • 2-3 celery stalks, sliced 
  • 2 cups carrots, diced 
  • 3 garlic cloves 
  • salt and pepper, to taste 
  • 1/4-1/2 teaspoon red pepper flakes, (can be omitted entirely) 
  • 1 teaspoon Italian seasoning (or other dried herbs like basil, oregano, and parsley) 
  • 12 cups of chicken, beef, or vegetable bone broth 
  • This can be homemade, or store bought. 
  • 1 28-ounce can of crushed tomatoes in BPA free cans 
  • 2 tablespoons tomato paste  
  • 2 bay leaves 
  • 1 can black beans, drained, soaked in water for ten minutes, and rinsed  
  • 1/2 cup lentils (any kind will work; rinse first) 
  • 1 zucchini, diced 
  • 1 cup mushrooms, diced 
  • 1 cup cauliflower, chopped finely 
  • 1 cup broccoli, chopped finely 
  • 2-3 cups spinach, chopped 
  • 1-2 cups frozen green peas 

 

Instructions 

  1. Heat 1-2 tablespoons avocado oil in a large stock pot over medium-high heat. 
  1. Sauté onion, carrots, celery, and garlic for about 3-4 minutes, until tender. Season lightly with salt, pepper, red pepper flakes (to your preferred heat level), and Italian seasoning. 
  1. Add chicken or vegetable broth, crushed tomatoes, tomato paste, black beans, and lentils. Bring to a boil and reduce to a simmer (slight bubbling), stirring occasionally. Season again lightly with salt and pepper. Let simmer for about 10-15 minutes. 
  1. Add all other vegetables except frozen peas (zucchini, mushrooms, cauliflower, broccoli, spinach) and simmer another 25 to 40 minutes.  
  1. Stir in frozen peas and turn off heat, or turn to low, so they do not overcook. Simmer for 5 more minutes. Remove bay leaf. Taste and adjust seasonings.  
  1. If you like, serve with freshly shredded Parmesan cheese and/or whole grain crackers or crusty bread. 

Freezer Meal Instructions 

To freeze: Fully cook and cool the soup. Do not leave soup out on counter more than 2 hours, as this can invite bacteria. Once cooled, divide soup into freezer bags or containers and freeze.  

To thaw and reheat: Thaw in the refrigerator for 24 to 48 hours. Then reheat gently over low heat on the stove or in a crockpot. Another option is to put the frozen soup block over low to medium-low heat on the stove top or in a crock pot. Add about 1-2 cups of broth over the top. Gently warm over low to medium-low heat, stirring occasionally.  

 

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