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BTD Forums  /  Cook Right 4 Your Type  /  First Time Soup Maker Needs Help
Posted by: Tom1964, Tuesday, June 25, 2013, 1:47am
I am 49, prediabetic, have a workout routine, lots of water, lots of sleep, have my SWAMI (gatherer), All the NAP supplements I could need and am a Fellow of IfHI.  I have a desire to make a soup in my crock pot and have it ready for when a little meat and veggies with small amount of allowable grain, bean, seed, oil and spices.

I've never made soup beyond heating it up.  I have a Vitamix, a Blendtec and a medium (regular) sized crock pot.  I can brown meat, pressure cook veggies til they're bright green, measure, cut, chop, mince, etc.

I don't know much about making beans, grains, seeds ready for soup.

I have the following allowable ingredients which are all relatively good or very good lean sources.  What would be a good soup to start with and how do you determine how much water, how much veggies, and other ingredients and how long to leave it in crock pot?

grass-fed ground beef

ground turkey
egg whites
organic chicken stock

fresh spinach
fresh carrots
fresh celery
Jerusalem artichoke (sun choke)
fresh kale
fresh French green beans
flash frozen broccoli

Grains, Beans and Seeds:
dry sprouted lentils
whole millet
canned pinto beans
canned cannellini beans
canned black beans
canned great northern beans
flax seed (milled and whole)
hulled hemp seeds
brewer’s yeast

Oils and Dairy:
olive oil
walnut oil
almond oil

chili powder
parsley flakes
chopped onion powder
ground cloves
sea salt
black pepper via peppercorns in pepper grinder

Posted by: ABJoe, Tuesday, June 25, 2013, 2:28am; Reply: 1
Here is a recipe that you can modify using any beneficial foods to replace ingredients that are alike...

Don't worry, it is hard to mess up soup so bad that it is inedible...

I took a bit more time to look through your food list.  I see several possibilities...

1) Brown some ground meat (say 1 lb.) in the crock pot pan, if you can use it on the stovetop, or in a separate skillet, etc. otherwise.
Spice with garlic and chili powder.
Put the meat in the crock pot, put in a can of beans (pinto or black would be fine).
Allow these to cook together for an hour to blend spices and flavors - then adjust spices to taste.  You can add vegetables if desired...
Beans soak up quite a bit of spice, so it is hard to overdo and the chili is usually better the second day...
Posted by: Lola, Tuesday, June 25, 2013, 5:14am; Reply: 2
hope this link will help ideas flow
Posted by: jeanb, Tuesday, June 25, 2013, 11:32am; Reply: 3
Brown meat with onions.  Season with salt and paprika and bay leaves.

Put in crock pot with beef stock or water.  Add liquid so crock pot is about 7/8 full.

Set on high for 8 hours.  Liquid will cook down.

At the 5 hour mark add chopped celery, carrots, parsnips and more liquid if required.

At 7 hour mark add canned, drained beans.  

At 8 hour mark remove bay leaves and enjoy!!
Posted by: Spring, Tuesday, June 25, 2013, 1:36pm; Reply: 4
Quoted from ABJoe
Don't worry, it is hard to mess up soup so bad that it is inedible...

I totally agree. I've been making it for fifty years and never once had to throw any out that had Dr. D.'s approved ingredients in it! Before I knew anything about the diets, I never made soup without corn and tomatoes. Some of THAT had to thrown out!
Posted by: ruthiegirl, Tuesday, June 25, 2013, 2:46pm; Reply: 5
Veggies such as onions taste best if they're cooked in oil and salt before being added to water and other ingredients. You can cook them in a frying pan before dumping all ingredients in the crock pot, or you can put the ingredients in the crock pot on "high" for an hour or two before adding the liquid ingredients. The frying pan method is faster (put up the soup then you can leave the house) but the crock pot method leaves you with fewer dishes to wash (fine for puttering in the kitchen, go do other things in the house, then keep checking on the food in the kitchen.) Onions, carrots, and celery benefit from this pre-cooking in dry heat with oil.

If you don't pre-cook the veggies in oil first, the soup will have less flavor but it won't be "ruined." Leafy greens and cooked beans should be added with the liquid (water or broth) after pre-cooking the other veggies. Or you can dump everything in the crock pot at once.

I've never used egg whites in a soup, but I have put meatballs in a soup as well as chunks of meat or poultry. I often use leftover cooked meat this way, though raw meat will cook in the water quickly enough. I suppose you could use the egg whites in the turkey or beef meatballs if you wanted to. Meatballs could be cooked in the broth with all the veggies already in there, or cooked in a frying pan first to brown.
Posted by: Enobattar, Tuesday, June 25, 2013, 4:52pm; Reply: 6
I agree with the statement, "It's hard to mess up soup."  I have, however, started doing something lately that I had read about years ago.  It's so easy, and if you don't like to waste you'll be in heaven!  This practice has taken any kind of soup I make 'to the next level'!

Throughout the week, as you are preparing your vegetable for whatever you're going to eat that day, have a good sized jar handy by your cutting board.  As you peel your onions, etc., cut the ends off of your celery, carrots, bok choy, etc. (only organic, of course!), place these 'scraps' into the jar.  Add water just enough to cover, put on the lid and store in your refrigerator until next time.

When 'soup day' arrives, simply dump all of the contents into a saucepan and simmer for about an hour or so.  You will have the a most wonderful complex of flavors and color.  This is especially helpful when we A's can't eat meat/poultry broth so often and more often create 'vegetable soups'.

Hope this suggestion helps someone.   :)
Posted by: Enobattar, Tuesday, June 25, 2013, 4:57pm; Reply: 7
Oh, I guess I better add that when the broth is ready, lift out the vegetable scraps with a spider or slotted spoon or pour through a colander!        ::) ;D
Posted by: Ribbit, Sunday, June 30, 2013, 7:43pm; Reply: 8
My secret to a good soup, particularly during the summer, is lemon juice.  Add it right before serving it.  It brightens and lightens any dish.  It's particularly amazing with turkey/rice soup.

Also, try to avoid putting *everything* into soup.  If you fix it a lot, you'll get tired of it.  If you change it up, you can always have a variety and it keeps it interesting.

If you want to make dry beans in the crock pot (which I do about twice a week), here's how:

Soak beans overnight.  Rinse and put in crockpot.  Cover with water and turn crockpot on HIGH.  When beans are done, season as desired.  If you put it on low, they won't soften.  
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