Soups make up a good portion of our food on GAPS because they are simple, nutritious and an easy way to get a good amount of that healing broth and gelatine in our diet. Here are some very simple, delicious soups you can try from stage 1 onwards. Some notes- When you are cooking your meats in the early stages, you are going to be cooking them in water (or broth.) Save the cooking water, this is your precious meat broth, the most basic part of the GAPS diet. Use this, or bone broth, as the liquid for your soups.
You may vary these soups according to what you have available, what stages you are up to, or what you feel like at the time. Some may feel the lack of bread on the side, you can add a boiled chicken drumstick if you are just beginning GAPS or, in further stages, add a wedge of GAPS-legal cheese or some GAPS bread on the side.
GAPS Stage 1 legal Chicken and Vegetable Soup
2 Litres Chicken broth
4 cups chopped vegetables- onion, carrot, greens, pumpkin, squash, beetroot, swede, whatever!
Fresh herbs (organic or home-grown)- I suggest sage, rosemary, lemon balm or thyme.
1 cup shredded, cooked chicken
Salt and pepper, to taste
Put all your ingredients in a large pot and bring to the boil. If you have more tender vegetables like greens and the herbs, save those til the other vegetables are fully cooked. Add your tender leafy greens/herbs at the last minute, season with salt and pepper to taste, add the cooked chicken and serve.
GAPS Stage 1 Legal Pumpkin and Carrot Soup
2 Litres chicken/lamb broth
1kg chopped, peeled pumpkin or butternut squash
1kg chopped carrots
3 peeled, chopped onions
Salt and pepper, to taste.
Put all your ingredients in a large pot and bring to the boil. Simmer until vegetables are all fully cooked, then puree in your blender. Be careful with the hot soup, as it could splatter.
GAPS Minestrone Soup
(or “liquid lasagne,” as my children call it!)
2 Litres broth- you can use whatever you like for this soup, but beef is lovely.
2 cups chopped tomatoes
3 cups mixed, chopped vegetables, choose from carrots, onions, pumpkin, squash, swede, beetroot, greens, whatever you have!
Fresh herbs (organic or home-grown)- I suggest sage, rosemary, thyme, oregano.
Salt and pepper, to taste
Put all your ingredients except greens and herbs in a large pot and bring to the boil. Simmer til the vegetables are fully cooked. Add herbs and greens, cook for a little longer. Season with salt and pepper and serve. If you are up to adding beans, some soaked, pre-cooked navy or lima beans are a delicious and satisfying touch. You could also add some minced beef or pork, or even some meatballs to round out the meal.