9 Best Thermomix Healthy Soup Recipes

Healthy Super soup

List of Thermomix Healthy Soup Recipes:

1. CHICKEN AND BLACK BEAN TORTILLA SOUP

Tortilla soup is a traditional Mexican dish that is typically made with chicken. Here, I’ve added black beans to make it an even heartier meal that works well with less chicken. If pickled jalapeños are too spicy for your family, just leave them out or use less than I’ve suggested.

SERVES 4

Preparation time 10 minutes

Cooking time 25 minutes

  • 1 red onion, peeled and quartered
  • 1–2 tablespoons pickled jalapeños
  • 1 teaspoon smoked paprika
  • 1 teaspoon ground cumin
  • 1 tablespoon neutral oil, such as grapeseed oil or rice bran, plus extra to drizzle
  • 4 cups (35 fl oz/1 L) Chicken Stock (page 31)
  • 14 ounces (400 g) Naked Pasta Sauce (page 14) or canned chopped tomatoes
  • 3½ ounces (100 g) dried black beans, cooked, or 14 ounces (400 g) canned black beans, rinsed and drained
  • 4 corn tortillas, halved, cut into ½-inch (1 cm) strips
  • Sea salt, to taste
  • 9 ounces (250 g) chicken breast, cut into strips
  • Finely grated zest and juice of 1 lime
  • ½ cup (½ oz/15 g) cilantro, stems and leaves roughly chopped
  • Crumbled feta or goat’s cheese, to serve

Preheat the oven to 350°F. Chop the onion, jalapeños, spices, and oil for 5 seconds/speed 5. Scrape down the sides of the bowl. Cook for 3 minutes/250°F/speed 1. Add the stock, pasta sauce, and beans and season well with salt. Cook for 15 minutes/195°F/speed 1.

Meanwhile, place the tortilla strips on a baking sheet, lightly drizzle with oil and season with salt. Arrange in a single layer. Bake in the oven for 12 minutes, or until golden and crisp. Remove and set aside.

Add the chicken, lime juice, zest, and half the cilantro to the soup. Cook for 5 minutes/1205°F/reverse stir/speed 1, or until the chicken is cooked through.

Serve with crispy tortilla strips, cheese, and remaining cilantro.

MAKE AHEAD: FREEZER
GLUTEN-FREE | NUT-FREE | PALEO

TIP

This freezes well for up to 3 months, but if that’s your plan, don’t add the chicken or make the tortilla strips until after you’ve defrosted and reheated the soup.

2. THE NEW PEA AND “HAM” Healthy SOUP

THE NEW PEA AND HAM SOUP

Introducing my lighter, fresher, quicker, AND healthier take on a traditional classic: pea and ham soup. How many more reasons do you need to give this version a try? The soup base can be frozen for up to 6 months in an airtight container and then finished off just before serving. Top the soup with feta instead of prosciutto and use Vegetable Stock (page 32) instead of chicken stock to make it vegetarian.

SERVES 4

Preparation time 10 minutes

Cooking time 10 minutes

  • 1 leek, white part only, roughly chopped
  • 2 garlic cloves
  • 9 ounces (250 g) starchy potatoes, peeled and roughly chopped
  • 2 tablespoons thyme leaves
  • 1 tablespoon extra virgin olive oil, plus extra to serve
  • Sea salt and freshly ground black pepper, to taste
  • 4 cups (35 fl oz/1 L) Chicken Stock (page 31)
  • 2 zucchini, thinly sliced
  • 1 pound 2 ounces (500 g) frozen peas
  • 1 large handful of mint leaves
  • 3½ ounces (100 g) prosciutto slices (you can also use pancetta or bacon)
  • No-Work “Sourdough” Bread, to serve (page 23)

Chop the leek, garlic, potato, and thyme for 5 seconds/speed 5. Scrape down the sides of the bowl. Add the oil and season with sea salt and pepper. Cook for 3 minutes/250°F/speed 1.

Add the chicken stock, zucchini, two-thirds of the peas, and half of the mint. Cook for 5 minutes/215°F/speed 1.

Meanwhile, heat a large frying pan over medium heat. Cook the prosciutto for a minute or two on each side until golden and crisp. Remove and drain on paper towel.

Blend the soup for 30 seconds/speed 6, or until smooth. Add the remaining peas and cook for 2 to 3 minutes/215°F/speed 1 until heated through. Season to taste with salt and pepper.

Serve the soup topped with the crispy prosciutto, reserved mint, a drizzle of extra virgin olive oil, and some crusty bread.

MAKE AHEAD: FREEZER
DAIRY-FREE | NUT-FREE

3. LEMON, CHICKEN, AND RICE SOUP

This is the best healing chicken soup you will find. The combination of turmeric, garlic, and lemon together with lean chicken and vitamin-rich greens will have you feeling better in no time. You need to serve this soup immediately, otherwise the rice absorbs the liquid pretty quickly. It’s best to start off with less lemon juice and add to taste.

SERVES 4

Preparation time 5 minutes

Cooking time 15 minutes

  • 2 garlic cloves
  • 1-inch (2.5 cm) piece turmeric root, peeled, or 1 teaspoon ground turmeric
  • 2–3 tablespoons lemon juice
  • 5½ ounces (150 g) long-grain rice, rinsed and drained
  • 5 cups (44 fl oz/1.25 L) Chicken Stock (page 31)
  • 5½ ounces (150 g) baby spinach leaves
  • 14 ounces (400 g) chicken breast stir-fry strips
  • Sea salt and freshly ground black pepper, to taste
  • 1 handful cilantro, leaves and stems finely chopped

Chop the garlic and turmeric for 5 seconds/speed 7. Scrape down the sides of the bowl.

Add the lemon juice, rice, and chicken stock. Cook for 12 minutes/205°F/reverse stir/speed 1. Add the spinach and chicken. Cook for 4 minutes/205°F/reverse stir/speed 1, or until the chicken is cooked through. Season to taste with sea salt and pepper.

Scatter the cilantro over the soup and serve.

DAIRY-FREE | GLUTEN-FREE | NUT-FREE

4. COCONUT AND LIME FISH Healthy SOUP

You can’t go wrong with a creamy coconut-based soup, especially when you add in the persuasive fragrance of kaffir lime leaves. This is a good option for both warmer and cooler months, and it can be easily adapted by using a combination of shrimp and fish, or by mixing up the veggies. Add the fish sauce and lime juice to taste, starting with a little and working up to more until the flavors are just right.

SERVES 4

Preparation time 10 minutes

Cooking time 15 minutes

  • 2 scallions, whites and greens roughly chopped
  • 1–2 long green chilies, seeds removed, roughly chopped
  • 2 celery stalks, roughly chopped
  • 1 × 14-ounce (400 ml) can coconut cream
  • 3 cups (26 fl oz/750 ml) Seafood Stock (page 33)
  • 1 lemongrass stem, cut into 4-inch (10 cm) lengths, lightly pounded with a rolling pin
  • 6 kaffir lime leaves, 5 scrunched up and 1 finely shredded, to serve
  • 1 pound 2 ounces (500 g) boneless, skinless firm white fish fillets, such as cod, diced into 1-inch (2.5 cm) pieces
  • 2 zucchini, halved lengthways and thinly sliced
  • 3½ ounces (100 g) sugar snap peas, trimmed
  • 2–3 tablespoons fish sauce
  • 2–3 tablespoons lime juice

Chop the scallions, green chili, and celery for 10 seconds/speed 10. Scrape down the sides of the bowl and repeat the process.

Add the coconut cream and blend for 10 seconds/speed 10. Add the stock, lemongrass, and the five scrunched-up lime leaves. Cook for 10 minutes/195°F/speed 1.

Add the fish, zucchini, sugar snap peas, fish sauce, and lime juice. Cook for 5 minutes/195°F/speed 1, or until the fish is cooked and the vegetables are tender.

Serve the soup with the shredded kaffir lime leaf scattered on top.

DAIRY-FREE | GLUTEN-FREE | NUT-FREE | PALEO

5. SUPERFOOD CHICKEN CONGEE

SUPERFOOD CHICKEN CONGEE Healthy Soup Recipes

The silver lining, whenever I stayed home sick from school, was that Mom would make a large bowl of congee. Typically, congee is eaten for breakfast, but I enjoy it any time of day. Using super grains makes this comforting dish even healthier and gives it a lower value on the glycemic index.

SERVES 4

Preparation time 10 minutes

Cooking time 30 minutes

  • 3 garlic cloves
  • 3 scallions, white parts reserved, green parts thinly sliced
  • 1 ounce (30 g) ginger, peeled and roughly chopped
  • 1 large handful cilantro, sprigs picked, stems reserved
  • 4 cups (35 fl oz/1 L) Chicken Stock (page 31)
  • 1 cup (7 oz/200 g) tricolor quinoa, soaked in water for at least 30 minutes, drained and rinsed
  • 2 teaspoons chia seeds (optional)
  • 2 × 5½ ounces (150 g) skinless chicken breasts
  • Sea salt and freshly ground black pepper, to taste
  • Optional toppings: sesame oil, tamari, chopped toasted almonds, white pepper

Chop the garlic, white parts of the scallions, ginger, and cilantro stems for 5 seconds/speed 6. Scrape down the sides of the bowl.

Add the chicken stock, quinoa, and chia seeds, if using. Place the chicken into the simmering basket and season well with salt and pepper, then insert the basket into the mixer bowl. Cook for 15 minutes/195°F/speed 2, or until the chicken is cooked through. Carefully remove the simmering basket and chicken and set aside to rest for 10 minutes. Continue to cook the soup for 15 minutes/215°F/speed 2, or until the mixture resembles porridge.

After the chicken has rested, use two forks to shred it into large pieces. Serve the congee with the chicken, cilantro sprigs, and scallion greens scattered on top, and any additional toppings you like.

DAIRY-FREE | GLUTEN-FREE | PALEO

TIP

When it comes to flavors, this is such a versatile soup. Use minced pork and shrimp or seafood instead of chicken (if you do this, use a seafood stock for the base rather than chicken stock). It can easily satisfy vegetarians too by using vegetable stock rather than chicken, adding extra veggies and topping with a soft-boiled egg.

6. Thermomix BEEF RAGU PASTA AND TOMATO SOUP

The idea of a spaghetti Bolognese soup may be difficult to get your head around, but trust me, your family won’t be able to get the spoons in their mouths fast enough! The base is really all about the homemade pasta sauce and chicken stock. It’s definitely worth taking those extra steps for this twist on a family favorite. Keep in mind that it’s best to serve the soup immediately as the pasta soaks up the liquid pretty quickly.

SERVES 4

Preparation time 10 minutes

Cooking time 30 minutes

  • 2 carrots, peeled and roughly chopped
  • 2 celery stalks, roughly chopped
  • 1 tablespoon extra virgin olive oil, plus extra to serve
  • 14 ounces (400 g) ground beef
  • 3 tablespoons fresh oregano leaves
  • Sea salt and freshly ground pepper, to taste
  • 1 pound 12 ounces (800 g) Naked Pasta Sauce (page 14) or canned chopped tomatoes
  • 2 cups (17 fl oz/500 ml) Chicken or Vegetable Stock (pages 31 and 32), or water
  • 7 ounces (200 g) bucatini pasta, broken into thirds
  • Shaved Parmesan, to serve

Chop the carrots and celery for 4 seconds/speed 5. Scrape down the sides of the bowl. Add the oil and cook for 3 minutes/250°F/speed 1.

Add the ground beef and oregano and season with sea salt and pepper. Cook for 5 minutes/250°F/speed 1.

Add the pasta sauce and stock and cook for 10 minutes/215°F/speed 1. Remove the measuring cup, so steam can escape, then carefully add the pasta through the hole in the lid. Return the measuring cup and cook for 10 minutes/215°F/speed 1, or until the pasta is al dente.

Serve the soup immediately topped with Parmesan and a drizzle of extra virgin olive oil.

MAKE AHEAD: FREEZE
NUT-FREE

TIP

You can double the soup (leaving the pasta out) and freeze it in batches for up to 3 months, adding the pasta and the cheese after reheating. You could also cook the pasta separately.

7. SUNSET Healthy Soup

Step aside pumpkin soup, here’s an even better way of getting a whole bunch of nutrient-dense vegetables into your family. This soup reminds me of a warm sunset, hence the name. You can easily add a little more or a little less of the orange vegetables, as long as you end up with the same total vegetable weight as below, that’s fine. This freezes well in an airtight container for up to 6 months.

SERVES 4

Preparation time 10 minutes

Cooking time 20 minutes

  • 1 leek, white part only, roughly chopped
  • 2 garlic cloves
  • 1 carrot, peeled and roughly chopped
  • 1 tablespoon extra virgin olive oil, plus extra to serve
  • 9 ounces (250 g) peeled pumpkin or winter squash, cut into 1¼-inch (3 cm) pieces
  • 14 ounces (400 g) sweet potato, peeled and cut into 1¼-inch (3 cm) pieces
  • 3 cups (26 fl oz/750 ml) Vegetable Stock (page 32)
  • 2 teaspoons fine sea salt
  • Labne and Za’atar (page 42) or dukkah, to serve

Chop the leek, garlic, and carrot for 4 seconds/speed 5. Scrape down the sides of the bowl. Add the oil and cook for 3 minutes/250°F/speed 1.

Add the pumpkin, sweet potato, stock, and salt. Cook for 15 minutes/205°F/speed 2 or until the vegetables are tender. Blend for 30 seconds/speed 5, then increase to speed 8 for a further 15 seconds, or until the soup is smooth.

Top with a spoonful of Labne, a drizzle of extra virgin olive oil, and a pinch of za’atar, then serve.

MAKE AHEAD: FREEZE
GLUTEN-FREE | PALEO | VEGETARIAN

8. POTATO, LEEK, AND CORN SOUP

Just the simple step of adding corn takes this family favorite to a whole new level. Kids and big kids will love it just the same. You can store it in an airtight container for up to 6 months.

SERVES 4
Preparation time 10 minutes
Cooking time 25 minutes

  • 2 leeks, white part only, roughly chopped
  • 1 ounce (30 g) Cultured Butter (page 22)
  • 2 corn cobs, kernels removed
  • 1 pound 2 ounces (500 g) starchy potatoes, peeled and roughly chopped
  • 3 cups (26 fl oz/750 ml) Vegetable Stock (page 32)
  • Sea salt and freshly ground black pepper, to taste
  • Chopped chives (optional), to serve
  • Extra virgin olive oil (optional), to serve

Chop the leeks for 10 seconds/speed 5. Scrape down the sides of the bowl. Add the butter and cook for 3 minutes/250°F/speed 1.

Add half the corn kernels to the steaming basket, then add the rest to the mixer bowl with the potatoes and stock. Season well with salt and pepper. Attach the steaming basket, instead of the measuring cup, to the mixer bowl lid. Cook for 20 minutes/215°F/speed 2.

Blend for 30 seconds/speed 5, then increase to speed 8 for a further 30 seconds. Add more water if you’d like a thinner consistency.
Add the steamed corn to the soup and season to taste with sea salt and pepper. Mix for 20 seconds/speed 2.

Serve the soup with chives and a drizzle of extra virgin olive, if you like.

MAKE AHEAD: FREEZE
GLUTEN-FREE | NUT-FREE | PALEO | VEGETARIAN 

9. FRENCH ONION Healthy SOUPHealthy Soup Recipes FRENCH ONION SOUP

Using chicken stock instead of beef makes this soup a little lighter than the original version. I prefer using white cheese for this, but feel free to use any combination of cheese you enjoy the most. You can freeze the soup in an airtight container for up to 6 months.

SERVES 4
Preparation time 10 minutes
Cooking time 35 minutes

  • 4 red onions, peeled and quartered
  • 2 garlic cloves
  • 2 tablespoons thyme leaves
  • 1½ ounces (40 g) Cultured Butter (page 22)
  • 6 cups (52 fl oz/1.5 L) Chicken Stock (page 31)
  • 1 tablespoon Honey Mustard (page 44) or Dijon mustard
  • 1 tablespoon apple cider vinegar
  • Sea salt and freshly ground black pepper, to taste
  • 7 ounces (200 g) mixture of feta cheese, chopped halloumi, and goat’s cheese
  • 4 slices of No-Work “Sourdough”
  • Extra virgin olive oil, to drizzle

Chop the onions, garlic, and thyme for 4 seconds/speed 4. Scrape down the sides of the bowl. Add the butter and cook for 15 minutes/250°F/speed 1.

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