Ep.99 | Here’s the Scoop On Soup
Segment 1: The Secret to Great Soup
Let’s start with the basics. The best soups begin with a great foundation—and that means building flavor from the bottom up.
Start with what I call the “holy trinity” of soup-making:
The "holy trinity" of soup-making is a base of onion, celery, and green bell pepper, a cornerstone of Cajun and Creole cooking. These three ingredients are typically diced and sautéed to form the aromatic foundation for many dishes like gumbo, jambalaya, and crawfish étouffée.
The ingredients
Onion: Provides a strong aromatic base and sweetness.
Celery: Adds a slightly savory, vegetal flavor.
Green Bell Pepper: Contributes a mild, slightly sweet, and earthy flavor.
How it's used
Sautéing: The vegetables are usually finely chopped and sautéed in oil or fat until they soften and release their flavors.
Flavor foundation: This trio forms the aromatic base for a variety of classic Cajun and Creole dishes, including soups, stews, and rice dishes.
Comparison to mirepoix: The Cajun "holy trinity" is the Louisiana equivalent
onions, carrots, and celery. Sauté them in a little olive oil until they’re soft and fragrant. That’s your soup’s base note—like the rhythm section in a jazz band.
Then, build from there! Add garlic, herbs, and spices. Think thyme, rosemary, cumin, or smoked paprika—whatever fits your vibe.
Remember, soup is all about layers of flavor. Take your time. Let things caramelize. The longer you simmer, the deeper the magic gets.
Segment 2: Chef’s Recipe Corner – Roasted Tomato Basil Soup
Alright, it’s time to cook!
Today’s feature recipe is my Roasted Tomato Basil Soup—easy, delicious, and completely diabetes-friendly.
Here’s how to do it:
1. Roast 2 pounds of fresh tomatoes, a head of garlic, and an onion with a drizzle of olive oil—until they’re caramelized and slightly browned.
2. Blend them up with 2 cups of low-sodium vegetable broth.
3. Add a handful of fresh basil and a splash of balsamic vinegar.
4. Simmer for 10 minutes—Give it a quick blend and that’s it!
Serve it with a sprinkle of Parmesan or a dollop of Greek yogurt instead of cream for that silky finish. Low in carbs, high in flavor, and your taste buds will do a happy dance.
Segment 3: Ask Chef Robert
Alright, it’s time for Ask Chef Robert!
Question: “How can I thicken soup without using cream or flour?”
Great question! You’ve got a few options:
Puree some of the soup—blend half and stir it back in for a thicker texture.
Add pureed beans or lentils—they add body and protein.
Or, one of my favorites—cauliflower puree! It’s creamy, low-carb, and blends like a dream.
Healthy hacks for a happy pot of soup!
Segment 4: The Spice of Life
Let’s talk flavor! Herbs and spices don’t just make soup taste amazing—they’re packed with antioxidants and can help support healthy blood sugar.
Try these in your next batch:
Turmeric – bright color, anti-inflammatory.
Cumin – adds warmth and depth.
Fresh herbs like parsley or basil – add them at the end for a burst of freshness.
Remember, herbs and spices are your best friends in the kitchen. No salt overload needed—just natural flavor power!
Segment 5: Final Ladle – Happy Diabetic Wisdom
Before we close the lid on today’s episode, here’s a little Happy Diabetic wisdom:
“Good soup isn’t just food—it’s comfort, connection, and creativity in a bowl.”
So as you head into soup season, take a little time to slow down. Chop some veggies. Let the pot simmer. And share a bowl with someone you love.
Because when you cook from the heart, every spoonful tastes better.
