Someone recently asked me how I “do it all”…and after laughing out loud because I know what my to-do list looks like and can assure you it most definitely isn’t “all done”, I shared the one thing I could think of (besides good ol’ prayer and the fact that my daughter still naps for two hours most days *knocks on wood*) that helps me tackle busy weeks – meal prepping.
Because my days are filled with working as a pelvic rehab therapist, working out, all things motherhood & marriage, a growing homestead, and sharing women’s health information here on le’ blog, I simply don’t have the time (or energy) to cook meals regularly.
Buttttttttt nutrition and wellness are a top priority for myself and my family, so I had to find something to prevent us from ordering takeout regularly or air-frying hotdogs 24/7 (although I firmly believe there’s a time and place for both options ;)). I’ve resorted to a “one and done” style of cooking with go-to, easy, healthy, yummy, double batch-able, good-enough-to-repeat recipes at the ready.
And guess what? It’s finally soup season, baby! And honestly, friend??? Thank God!!! Because let’s be real – cozy, creamy soups don’t exactlyyyyyyy hit the spot in the summer heat & humidity, but man are they simple to make, use ingredients most people already have on hand, produce a lot of food in a short period of time, and even freeze well.
So when the soup & slow cooker (& side of sourdough) season rolls around, you better believe I take full advantage.
If you also like filling & nourishing meals that are full of protein and healthy fats and can be easily multiplied for your #mealprepgoals, then get ready to save and fall in love with the following soup recipes.
First, my favorite low to no-tox cooking gadgets
I was diagnosed with endometriosis over a decade ago, and the prognosis of infertility and chronic pain propelled me into the world of clean, chemical-free living. Once I learned that what I put in, on, and around my body (yes, this includes the tools you cook with) could contribute to inflammation and hormone imbalance, I made it my mission to slowly but consistently make the switch to low to no-toxin products.
RELATED POST: How I Got Pregnant Despite My Endometriosis Diagnosis
Skincare products were my first purchase, then laundry & cleaning products, then makeup & dental hygiene & period management & clothing, thennnnnn finally cooking utensils and appliances. I don’t know what took me so long to overhaul my kitchen…maybe it’s the fact that consumables are easier (& cheaper) to replace than the gadgets that seem to last forever…but what we cook with can most certainly contaminate our food and is worth investing in when you have the ability to do so.
My kitchen still isn’t perfect (I see you, Teflon-covered air fryer and plastic storage bags), but I’m doing the best I can in the season I’m in to use cooking equipment that supports my health goals. Here are a few of the chemical-free favorites I grab out of the cupboard just about every time I make soup –
Stainless steel soup pot – Last year’s Christmas money was our family’s opportunity & excuse to invest in stainless steel pots, and this is the one I pull out for soup night. Stainless steel resists corrosion, is easy to clean, repels bacteria growth, and my favorite…doesn’t slough off harmful chemicals into our food.
Cast iron skillet – While one-pot soups are my favorite come dishwashing time, the ones that inevitably taste the best are always filled with seared meat or topped with crispy bacon, and for those additions I’ll always make an exception. Cast iron pans are my favorite way to cook on the stovetop for their non-toxic properties and the fact that they can increase iron content of the foods cooked in them by up to 16%.
Pressure cooker – I don’t tend to use a pressure cooker to make our actual soup, but I do use this one to make homemade bone broth in large batches (see the ingredient substitutes below for my go-to recipe) and to cook the shredded or cubed chicken that some recipes call for.
Slow cooker – A hot take that might cause a little controversy – I just don’t think slow cooker soups taste as good. I do, however, still use a slow cooker occasionally out of convenience, and this one is not only cute but has a chemical-free ceramic inner pot that you can be confident letting your food sit in all day.
Immersion blender – If you don’t have an immersion blender…you need this one. It makes creaming/blending those cooked veggies so much easier (& safer & cleaner) than transferring scalding hot soup to a blender or food processor.
Cutting board – Cutting boards are one of the biggest culprits for consuming microplastics, phthalates, formaldehyde, melamine, and other chemicals. We switched to these restaurant grade natural rubber cutting boards and have been so happy with this purchase.
Measuring cups & spoons – By now you’re likely pickin’ up what I’m puttin’ down…removing plastic from your kitchen wherever & whenever possible is a good idea. The alternatives might be a little more expensive up front, but they’ll last far longer and keep your family healthier – something you can’t put a price tag on. These glass cups for measuring wet ingredients, stainless steel cups for measuring dry ingredients, and stainless steel measuring spoons are simple staple investments that every kitchen needs.
More nutritious ingredient substitutes
I have never (and probably will never) claim to be a good cook. I am, however *really* good at finding amazing recipes on Pinterest and tweaking their ingredients to make them more nutritious. While I’m usually a rule-follower (#firstbornthings), recipes are the one place I rebelliously substitute & swap & experiment regularly. Every soup is different, but there are a few easy modifications I almost always make that I think you’ll enjoy:
RELATED POST: The Whole Food, Healthy Pantry Staples You Better Believe I Keep Stocked 24/7
Instead of wheat-based pastas – I’m not totallllllly against gluten, but if I can find a healthier substitute I’ll use it as often as possible. This brand makes multiple types of rice noodles that have the same (if not better) taste and texture as “regular” noodles and I always have a few bags stocked in our pantry.
Instead of seed oils – Canola oil and vegetable oil are common ingredients you’ll find in many soup recipes (including some of the ones I share here), yet more and more research shows that seed oils contain harmful additives that contribute to inflammation and chronic disease. My favorite, healthier alternatives include olive oil, avocado oil, tallow, and ghee.
Instead of stock – There’s nothing wrong with chicken, beef, and vegetable stock, but there’s a more nutritious option – bone broth! Compared to stock, bone broth contains more protein, collagen, electrolytes, vitamins, and minerals making it an easy way to level up nearly any soup recipe. 99% of the time I have homemade bone broth on hand, but when I don’t, this is the bone broth I buy.
Instead of table salt – I’ve been wanting to write a blog post all about the different types of salt (let me know in the comments if you’d like that information!), but this will be the Reader’s Digest version. Regular ol’ table salt is often highly processed and stripped of beneficial trace minerals. I use this salt for all our cooking instead because of its high quality and superior flavor.
Instead of canned produce – Will I dump a can of corn or tomatoes or beans into my soup in a pinch? Ummmmmm…yes. But whenever possible, I try to use fresh produce (bonus points if it’s from your garden or a local market) – not only because it tastes infinitely better but also because canned food is known to contain BPAs, endocrine disrupting chemicals, PVC plastic, nitrates & nitrites, and heavy metals. Prepping the fresh stuff takes a little more time and effort, but it’s worth the few extra minutes to me.
Instead of corn starch – Many recipes call for corn starch as a thickening agent, but I try to stay away form the stuff as it’s highly processed and has little to no nutritional value. My favorite substitutes that can be used interchangeably in soups are arrowroot powder and tapioca flour.
I think [this] is one of my favorite things about soups – the possibility, the flexibility, and the ability to make it your own. For me, “making it my own” means finding ways to increase the protein and micronutrients, and honestly…it’s kinda fun to find the *best* version of these already amazing recipes.
10 soup recipes I’m loving this season
Nearly every year starting on the first day of fall, I set a goal to make one new soup a week until spring – that’s about 26 soup recipes I’m trying every year, minus a few that I repeat regularly because they’re just that good. (I tolddddd you I love soup season!) And while I didn’t feel called to go all out like ^^that^ this year, I’m still simmering soup on the stove as a part of our weekly meal rotations.
Nothing says cozy and comforting, especially during the colder months, like a bubbly bowl of soup finished with crunchy & cheesy & creamy toppings and always a side of homemade sourdough bread. These ten soup recipes are flavorful, nourishing, and filling, and I hope you enjoy them just as much as we do.
CHICKEN ORZO TOMATO SOUP
Can I count on burning my tongue every time we make this one?? Yes, yes I can, because it’s just too good not to dig right in. If chicken noodle soup and tomato soup had a baby, this would be the result. Oh…and while the parmesan, pesto, and squeeze of fresh lemon on top are considered “optional”, do yourself a favor and add these boujie extras for what’s quite possibly the best soup you’ll ever have.
THREE MEAT PALEO CHILI
Funny story – when Bob and I were still dating I made this chili for him. I tried doubling it for the first time (I now double it every time and even triple it if I want to can some for long-term storage) but didn’t have the right sized pot and ended up with chiil all over his kitchen…oops!. It’s my go-to for potlucks and parties, makes *the best* chili dogs, and is amazing when topped with green onions and a dollop of sour cream. This one should be given a few hours to simmer, so I always make it on a slow Sunday. (PS – my sister swears this version with beans is just as good if not better!)
THAI COCONUT CURRY RAMEN
Ya girl L-O-V-E-S Thai food, and this soup is one of my favorite, no-fuss ways to recreate it at home. It takes just 30 minutes to make but tastes like it’s been simmering at that popular local Thai spot all day long. This recipe calls for instant top ramen noodles, but I’m not a fan of those ingredients, so I use this rice-based ramen instead and it turns out amazing every time.
ROASTED BUTTERNUT SQUASH BACON SOUP
Shout out to Damn Delicious because this is the second of her soups that have made my list…all of her recipes are s’good! Anyway, this soup is the soul reason I try my hand at growing butternut squash in our garden every year. Despite the simple ingredient list, this one has soooooo much flavor. I like using small sweet peppers instead of red bell pepper, top it with feta instead of goat cheese, and think it tastes the best also garnished with homemade croutons.
LASAGNA SOUP
If you like lasagna then you’ll go crazy for this soup. Because we’ve already established that I can’t make a soup recipe without 1) doubling it and 2) giving it my own personal spin, I tweak this one by using half sausage and half ground beef (a pound of each when doubling it) and substituting these brown rice lasagna noodles. Unlike lasagna that can take a few hours to make, this one comes together in the time it takes to brown the meat and cook the noodles…perfect for a mid-week dinner.
JALAPEÑO POPPER CHICKEN SOUP
I’ll never forget the first time I made this soup. Bob looked at me (mid-mouthful) and said “we shoulda made more!” Rich & creamy & smoky & spicy…if you’ve got a craving for deep fried, cheesy appetizers on a Friday night, this one hits the spot with all the same flavors but wayyyyyyy less guilt.
BAKED CHIPOTLE CHEDDAR SWEET POTATO CHOWDER
I ~literally~ just tried this soup earlier this week, then proceeded to text the recipe to everyone I know, so it HAD to be included on this list. For some reason I don’t cook with chipotle often, but every time I do I promise myself to incorporate it more. The smokiness of the chipotle combined with the sweetness of the potato gives this a complex but comforting flavor you’ll end up craving on the regular.
MUSHROOM SOUP
We’ve already established that it’s soup season, but here in the PNW it’s also mushroom season and those bad boys can be found EV-ERY-WHERE. This soup is beyond simple to make, but there’s something special about using so many beautiful mushrooms. I love making this soup as the vegetable side dish to steak or smoked chicken thighs.
TOMATO BASIL BISQUE WITH ITALIAN MEATBALLS
This recipe is amazing as is, but if you keep the tomato bisque and add my smoked Italian meatball recipe instead, it’s…well…over the top. While my garden is officially closed for business, this is the perfect soup to use the fresh tomatoes and basil you had growing all summer. Mmmmmmm, I can taste this one just typing about it and will without a doubt be adding it to next week’s menu with a side of garlic bread.
COCONUT CHICKEN SOUP
I found this recipe when I followed the AIP diet for a month when starting the journey to naturally manage my endometriosis. There are only a few meals I still make from that time, and this soup is one of them. Anytime I’m starting to feel under the weather, I make this not-super-hearty but oh-so-healthy-and-fresh soup and it almost always does the trick.
RELATED POST: The Time I Went AIP For a Month & The Recipes I’m Still Using Today
My take on meal prepping
To some people, meal prepping means pre-proportioning their food and even weighing it, but calorie counting and macro tracking are not what I’m talkin’ about here. My take on planning and prepping meals means making sure I have as much done ahead of time as possible so we can even enjoy soup mid-week.
I peel & chop the veggies in advance. I cook the meat on the weekends and keep it in the fridge. I pre-measure the seasoning and store the mixture in the pantry. Having everything ready to go on soup night means less work in the kitchen and more time enjoying the meal around the table.
Anytime soup requires hours of simmering (the only recipe I shared that does is the chili), I save it for a Sunday. Otherwise, all the soups above come together in about thirty minutes, and less when I utilize the crockpot, pressure cooker, and tactics above. Don’t let “lack of time” be your reason excuse for not enjoying soup this season, sweet friend!
Let’s talk leftovers
You’ve made your pot of soup, and if you’re smart you’ve doubled if not tripled the recipe because leftovers are #bless lifesavers. Reheating soup is not only ridiculously easy, but it makes healthy lunches and dinners for days on end, and…let’s be honest…always tastes better the second time around.
If there’s only enough soup for a few extra meals, we portion it out into these glass containers as soon as dinner is over. Plastic tupperware can leach phthalates and BPA into the food (especially if the soup is still hot or when reheating in the microwave) and will warp, melt, and crack over time. While a bit heavier and bulkier, glass is the safest way to store and reheat soup.
When saving larger batches of soup for weeks or even months down the road, I spoon it into these silicone loaf pans then place them in the freezer. Once frozen, the block of soup is easily removed and I use this vacuum sealer for long-term storage. The rectangular shape stacks perfectly in the freezer and each block contains 2-4 servings of soup (depending on what you consider a serving ;)) which future Amanda is always thankful for during those super busy weeks.
A final message for you, my fellow soup lover
Meal prepping and even eating “healthy” doesn’t have to be about counting calories, and it most certainly doesn’t need to be complicated, expensive, or time-consuming to be effective. A little intention when choosing ingredients and how to cook & store your food is all it takes to move the needle. Let’s start normalizing multi-passionate women doing all the things that bring them joy, making time for their health, and prioritizing good food in the process.
RELATED POST: How to Make Time For Your Health Among the Hustle
My (not so secret or special), stress-free, no-shame, love-me-a-shortcut superpower is meal prepping, and ^^these^^ soup recipes are the ones I think every fellow busy & ambitious gal should have saved. If you like these, make sure you’re following me on Pinterest as I’m always trying and adding more recipes to my “nourish” board every week.
Oh…and never, ever hesitate to send any of your favorite soup recipes my way!
– Amanda
Disclaimer: The content provided here does not constitute medical advice, nor is it a substitute for personalized healthcare. I’m a doctor, but I’m not your doctor. If you have concerns about a medical condition, diagnosis, or treatment, you should consult with a licensed healthcare professional.
Disclosure: Some of the links above are affiliate links, meaning, at no additional cost to you, I will earn a commission if you click through and make a purchase. No pressure, but I have a feeling you’re gonna like what I’ve taken the time to put my recommendation behind.
