Pureed PEERtrainer Energy Soup Recipe

Pureed PEERtrainer Energy Soup Recipe.  This is the one. I created it because I wanted a way to get in tons of vegetables easily and I wanted it to taste great.   It's the gift that keeps on giving.  You make a salad and all that work gets eaten up in one sitting.  You spend 45 minutes making this soup and it lasts for days.  And you can freeze half. 

People call me and write me almost every day and tell me that they lose weight when they add this soup to their diet.  Here it is:

Ingredients you will need: 

• 4 cups chicken stock broth (if you can, please get the organic stock without gluten and preservatives.  Pacific organic makes a great one.  If you are vegan, this is the only ingredient you need to change.  Substitute Vegetable Broth).
• 3 stalks of broccoli  (cut off the stalk ends)
• 1 bag of frozen spinach
• 1 pk of mushrooms (make them shitake or a mixed blend if possible. If not, regular white mushrooms will do.  Regular square box)
• 6 peeled carrots
• 1 can of coconut milk (unsweetened)
• 2 fresh bay leaves (available in any grocery)

• 1 medium yellow onion, chopped
• 1 Tbsp olive oil
• 4 1 x 1 inch chunks of fresh ginger 
  
• 6 medium cloves of fresh garlic

• 2 - 3 fresh limes  (depending on your taste, these can be strong)
• crushed red pepper (anywhere from a teaspoon to a tablespoon or more, depending on your preference.  I prefer a more than less)
• handful (a palm full) of fresh cilantro (chopped)
• Few shakes of salt

Place broccoli, spinach, mushrooms, carrots and bay leaves in a large stock pot with the chicken broth and the can of coconut milk. Turn on high until boil.  Once it’s boiling, turn down to simmer for 18 – 20 minutes.

Slice onion into pieces (size and shape are not important)  In separate sauce pan, drop in the olive oil and sautee the onion in a large skillet in the olive oil, until translucent and slightly soft and browned. You must care for the onions and be sure to not burn them.   Do not go do something else in this part of the process.  In a Cuisinart or other food blender, grind up the garlic and ginger and stir in ginger and garlic for less than a minute. Then place the mixture into the large stock pot of vegs and broth/coconut milk.

In same sauce pan that you sautéed the onions, place the juice of two limes, a handful of crushed red pepper (more or less depending on how hot you like things), and a handful of cilantro into a sauce pan and sautee at high for a few minutes.  Pour into large stock pot.

Then with your Cuisinart smart stick, puree, puree until smooth.  It should be a bit ‘thick” and this will help with your hunger and keep you satiated.  The more you water it down, the less full you’ll feel.  Add a few shakes of salt.  Taste.  Depending on taste, add a bit more lime, red pepper flakes, or cilantro as needed and puree.

This soup makes probably 10 servings and has about 2 points per serving.  (Do not quote me on the weight watchers points/servings.  This is only an estimation).  If you are in weight loss mode,  eat before you eat other foods. Suggested pairings:

• A bowl of black beans (you can throw them right in the soup)
• Extra firm tofu (sautéed for 5 minutes with a bit of olive oil, fresh sesame seeds and red hot chili pepper flakes.
• 4 oz of baked salmon or other protein.

Final Note: Unless you use a stick blender this will be a big pain and you won't be as likely to do it. If you do not own one, this is our Amazon link to buy one. Meaning we get a small commission if you click the link and buy something. 

We are very careful about what we link out to btw. We can get paid to sell anything, and choose what we promote very carefully. If you see something we link out to and have a question, please tell us. And if you are wondering why we are telling you this, the FTC now requires this. Which provides a nice excuse for us to more forcefully "plug" any promotion we do. 

Comments

[Sarah Tye]

any idea how many calories are in a serving of this soup (and how many servings this recipe makes)?? Great email today!!!! I can't wait to use this method to try a shed a few extra pounds before seeing friends and family this holiday season.

[RobinTA]

I need some re-enervating and I'm a huge soup person so I'm going to start with this to battle all those Hannukah donuts that are coming up. Are you using reduced calorie coconut milk or regular?

[Jackie]

Regular coconut milk is what I use. Whole Foods 365 brand is the one I like.

Re: the calories, not sure exactly.

[Mary]

Is it ok to substitute vegetable stock? I'm vegetarian... if not, another suggestion?

[Karen Nelson]

I read my emails everyday but this is the first time I am chiming in. I think this soup sounds great. Can't wait to try it. Thank you.

[Jackie]

Sarah, I just wanted to add that it's around 2 points per serving (about 10 bowls) but the weight watchers points is just a guestimate. Let me know if you make it!

[Jackie]

Robin, Definitely use regular coconut milk. When you use reduced fat it doesn't taste as good and it's not as satisfying.

[Jackie]

Mary, yes! You can substitute vegetable stock. I would recommend mushroom broth though...it gives a great flavor.

[Jackie]

Karen, Great!! Let me know what you think :)

Jackie

[pdxgirl]

I am not a fan of coconut. Is the soup heavy in coconut taste? Do you have any suggestions for other flavorings? Thank you so much for the recipe idea. :)

[Ketch]

Loved the email! Very motivating, but is all you eat? 2 servings of soup with a protein plus green tea? I think I'd get very hungry throughout the day... wouldn't this mess up your metabolism?

[Jackie]

Pdxgirl, it isn't heavy on the coconut taste but I'm sure it depends on your personal preference. Coconut milk is such a wonderful way to get in the creamy texture as an alternative to dairy and there are many benefits to it, but I suppose you could use cow's milk. I have never tried it. If you do, let me now!

[Jackie]

Ketch, Thank you! By all means, I am NOT suggesting to only eat the soup and a protein as your entire day of nutrient consumption. These were just changes/additions to her existing diet.

[Karen]

coconut milk has 254% of daily value for saturated fat ...leave out the coconut milk and eat the veggies

[Jackie]

Karen,

Coconut milk has 12 grams of fat per serving, 10 g of saturated fat. The entire can contains 6 servings of coconut milk, and when placed in the soup, there is less than a serving per bowl of soup (there are 10 servings in the entire pot), which means per serving, you are eating about 7 grams of fat (and about 6 or so of saturated). This is rough, I am doing this for illustrative purposes.

Two tablespoons of almond butter (which is usually how much people eat in a serving is 16 grams of fat (1.5 grams of saturated fat).

The coconut milk is what makes the soup taste good and research suggests there are all kinds of good stuff in coconut. It would be a very big mistake to leave this out and try to pursue a "fat free" veggie version. It will leave you longing for good taste and in most cases, people are not satiated.

However, Karen, if you'd like to try it without coconut milk, please do! For everyone else, I strongly suggest you keep it in and if these numbers bother you, to reduce it. (but it won't taste as good, and isn't taste what keeps you going...?) This was a key tool for the weight loss.

[Theresa]

Okay question: When you say "large" stockpot, how large is large? 16 quart, 20 quart? I don't own one and while I'm getting the stick blender I want to order a stockpot. If I can get away with the 16 quart, which is less expensive, then I want to go with that. But if it needs the 20, then I won't skimp. Let me know, Thanks.

[Jackie]

Theresa, 16 quart is absolutely fine. Until, if you're like me, you want to start to double the recipe because you want more to store! I now have both sizes but I must confess, it tastes so much better when I just stick to the regular recipe. So I've only used the big one once when my friend begged me to make some for her - LOL. Jackie

[Susan]

I am unclear about the the diet. The soup is intended to be eaten with protein at lunch and dinner? What about snacks ?

I saw a diet in a magazine in the grocery store that recommended a coconut milk smoothie for breakfast.. the diet was based on using the fats from coconut milk. It said it didn't interfere with cholesterol. if a bowl of soup is approximately 2 points on WW. That has to be relatively low in fat.
I would tink the fat in the milk would keep you satiated too. I am going to try it.

[Holly Tedeschi]

Made the soup today, it's great, I am not a big vegetable eater at all so this will definitely help fill that gap. Hubby was a little disappointed when I pureed it though, he likes his veggies in full pieces. He did enjoy it though after 2 hours of ringing the salvation army bell in the 32 degree blowing snow, it warmed him up quickly (I used a good amount of the red pepper, we like it hot!). I recently was taken off 1 of the 2 thyroid meds I take and lost 10 pounds in 3 weeks just from that. Plus being off that medicine and increasing my Lthyroxine made me feel so, so, so much better in every way! So I'm trying this soup and green tea stuff to try and lose another 10 before I go on vacation in mid January. Thank you so much for your site, it has helped me a lot!
Holly

[Betty]

How much is one serving? A cup, half a cup.
Thank you.

[Leslie Bateman]

I have a few questions about the ingredients:
1 -- box of mushrooms. Not sure how big a box? Any idea of how many in ounces or pounds?
2 -- crushed red pepper. Not sure what this is. A hot red pepper fresh that you crush? A red pepper (like green and yellow peppers)? Red pepper flakes?

3 -- bag frozen spinach. Can you say how many ounces? Our frozen spinach only seems to come in little boxes.

Thanks!

Leslie

[David]

ok, new to the soup diet how does it work

[Deb Lander]

What is the nutritional info on this recipe?

[Lauren]

I tried this recipe and its wonderful! I went to a holiday party and opted to take the vegetable tray and leftovers instead of the other my popular stuff... went home pureed it all with my coconut milk (the only ingredient I didnt have on hand) and have soup for a week! Thanks so much!!

[Meghan]

I love this soup! I pretty much eat it every single day. I heat it up in a mug and drink it while I do dishes or work on my computer. I either eat it for a snack or for my lunch along with some carrots and hummus.

Thank you for this wonderful, satisfying recipe!