Her Creamy "Everything" Soup: Packed with Fiber, Protein & Healthy Fats

I love hotch potch and mix-and-match type of dishes because you get EVERYTHING all in one and all at once. It's so convenient and efficient. This is why I have a profound appreciation for soups, salads, casseroles, and one-pot wonders. They're also customizable so you can make it work for you and be as creative as you wish.

My Creamy Everything Soup

Over the years, I've learned (and am still learning) that food and what goes inside the body affects it expeditiously. For great output, you need great input. To build muscle, you need protein. To aid digestion, you need fiber. To keep your heart pumping properly, you need the right healthy fats. Now, this is a super simplified way of thinking about these components of a balanced diet, but hopefully you get what I'm trying to say. And if not, stay with me because it'll make sense. Just let me cook. 😉

Background on How This Soup Came Together

DISCLAIMER: I'm not a doctor or certified nutritionist. I'm just just a lady who likes to research, test, and get to the bottom of my issues. The information isn't a prescription. It may or may not be helpful for you, but hopefully it's inspiring and entertaining.

What are some of the best foods for a woman to eat? Things that give us the minerals, vitamins and nutrients we need like iron, Vitamin D, B12, magnesium, calcium and folate -- just to skim the surface. I used to regularly suffer with bad migraines, cystic acne, and odd aches and so I started digging around for natural remedies. Stress was and still is a big factor. But I could start tackling things from another angle incorporating more of the right foods for me. And I came across some to help replenish nutrients I was probably deficient in, like iron which is found in grass-fed meats and dark, leafy greens.

I started searching for quick meals to make so I could increase my nutrients and maybe lessen the discomfort I frequently experienced. Salads became a weekly and then daily fixture in my diet. I also tested using magnesium supplements to soothe my migraines and learned what foods naturally had this nutrient. I realized inflammation (also known as "itis") negatively played a part in my overall health, so I looked up foods to combat that nuisance. Olive oil, fatty fish and green tea became a main fixtures in my what I ate as a result.

My skin breakouts lessened over time, my migraines weren't as frequent and my knee and hip aches eased up as well. I realized the right foods balance hormones which are highly influential in my health. Addressing hormonal imbalances with the essential nutrients I need -- especially as a menstruating woman -- might end up improving my overall health.

Now, how could I get my main nutrients in a dish that's delicious, tasty and is good for my body and soul?

Now Let's Build a Bomb-Ass Nutritious Soup

This soup is great for any time of the year. It's a hearty, colorfully attractive, and tasty. Yes, it's nutritious and each ingredient serves a purpose and provides benefits. I just started with a broth base and thickened it with heavy cream. Then, I started adding a bunch of stuff I read were good macronutrients and micronutrients. Build and build to create some goodness. I like my soups with lots of solids and a splash of liquid. 🤣

Let's go...

Protein

Protein supplies building blocks in the body because it's essential for the growth and development of bones, muscles, enzymes, and even hormones.

• Ground beef 🥩

• Italian sausage

• Lentils

• Edamame

• Garbanzo beans

• Green peas 🫛

• Black beans 🫘

Fiber

Fiber is type of carbohydrate that helps your gut, which helps your digestion and bowels flow...smoothly.

• Lentils

• Edamame

• Garbanzo beans

• Black beans 🫘

• Kale 🥬

• Spinach 🥬

• Carrots 🥕

• Artichoke hearts

Healthy fats

Healthy fats like monounsaturated and polyunsaturated fats help lower bad cholesterol and raise the good cholesterol -- yes to functioning arteries. Polyunsaturated fats (Omega 3 fatty acids) help cognitive function and brain health -- yes to retrieving info. They also aid in hormone production and regulation -- yes to regular periods.

• Edamame

• Heavy cream (in small moderation)

• Cream cheese (in moderation)

• Sausage (in small moderation)

• Lean beef 🥩

Key vitamins & minerals

Vitamins play a role in energy production, immune function, blood clotting, and more. And minerals support growth, bone health, balance fluids to prevent retention, and keep your body functioning.

• Bone broth (contains protein collagen that turns into amino acids when cooked)

• Beef (Zinc)

• Kale and spinach 🥬 (Vitamin A, C, K, folate, iron, calcium)

• Carrots 🥕 (Beta carotene, Vitamin A)

• Tomatoes 🍅 (Vitamin C, lycopene)

• Garlic 🧄 (Allicin, Vitamin C)

• Onions 🧅 ""

• Lentils (Folate, zinc)

• Edamame (B vitamins, Vitamin K, iron)

• Green peas ""

• Artichokes (Magnesium, fiber, folate)

• Cream cheese (Vitamin A)

• Heavy cream (Vitamin D, potassium, vitamin E)

Recipe Ingredients:

1. Bone broth (32 oz container)

2. Beef broth or Chicken broth (32 oz container)

3. Lean ground beef 🥩 or ground turkey 🦃 (1 lb)

4. Italian sausage (16 oz)

5. Onion 🧅 (1 yellow)

6. Garlic 🧄 (2 cloves chopped) or minced (1 tsp)

7. Cream cheese (1 pack of 8 oz)

8. Lentils (2/3 cup)

9. Heavy cream (473 mL)

10. Rotel tomatoes 🍅 (10 oz. can)

11. Gochujang paste (1 TBL)

12. Parmesan cheese 🧀 (1/3 cup)

13. Garbanzo beans (16 oz)

14. Black beans 🫘 (16 oz)

15. Carrots 🥕 (2 chopped medium-sized carrots)

16. Edamame (12 oz)

17. Green peas 🫛 (16 oz; fresh or frozen)

18. Tomatoes 🍅 (1 tomato)

19. Artichoke hearts (a 14.5 oz jar)

20. 3 cheese tortellini pasta (optional; 1 8-oz pack)

21. Crushed red pepper flakes (sprinkle enough to your heart's desire)

22. Kale 🥬 (2 cups chopped or more)

23. Spinach 🥬 (2 cups chopped or more)

24. Pink Himalayan Salt

25. Ground pepper

26. Your choice of herbs and seasoning(s)

    • I used Crushed red pepper flakes, smoke paprika, Badia 14 Spices all-purpose seasoning, and Goya Adobo all-purpose seasoning

Recipe Instructions:

Let's get to cooking! You'll need a big pot or dutch oven for this delicious soup. The crockpot or slow cooker works as well.

Brown your ground beef over medium heat and season it with your choice of seasonings. I use the pink Himalayan salt, ground pepper, rosemary, and Hidden Valley Ranch seasoning.

Add in your pork and turkey sausages to brown this meat as well. Pork sausage doesn't really need seasoning, but what's on the ground beef with transport to the sausage. Because the turkey sausage will need some flavor help. Drain your meat.

Chop or dice your onion and one garlic clove (or 1/2 of minced garlic) and add it to the meat as it cooks.

Add in the cream cheese to melt it with the drained and browned meat. Next, add in the rotel tomatoes and mix. Then add in the Gochujang paste.

Now, this is where we add the broth and bring this soup to life. Add your bone broth or regular broth. At this step, add the heavy cream to round out this liquid base. Mix in the parmesan cheese.

Next, add your remaining clove of or minced garlic to the liquid, along with your choice of seasonings to your taste.

It's time to add our legumes, black beans and garbanzo beans. Let this come to a boil for 2-3 minutes and stir. Bring it down to a simmer by lowering the heat.

Next, we're adding our other veggies: Our chopped carrots, edamame and green peas. Then add your diced, fresh tomatoes and artichoke hearts.

This is an optional step because the tortellini is completely optional. But if you're making your soup with this tasty pasta, add it in and let it cook.

The last vegetable we're adding to complete this meal is fresh or frozen chopped kale and spinach. Add the greenery and appreciate the variety in color and nutrients. We add the leaves last so that it cooks the least over the heat. We want it be as vibrant as it can be.

Soup Topping Ideas

As a bonus, I've topped my soup with added goodness that's just as tasty. Here are some ways to pack in more nutrition or freshen up the colors days later.

Top with:

• Red onions

• Arugula

• Fresh spinach

• Fresh kale

• A drizzle of olive oil

• Slices of avocado

• Parmesan cheese

• Crushed red pepper flakes

My Foodie Thoughts

This soup isn’t just hot and cozy—it’s crammed with nutrition in every spoonful! Thanks to powerhouse ingredients like lentils, kale, spinach, edamame, and beans, it delivers a serious dose of fiber to support digestion and keep you feeling full and satisfied. The protein quartet—ground beef, Italian sausage, and plant-based picks like green peas, lentils and edamame—makes it hearty enough to stand alone as a meal, while still nourishing your body.

You'll also find an alphabet of vitamins, from A and C in carrots and tomatoes, to iron and folate in leafy greens and legumes. Even the garlic and onions bring bonus benefits like immune support and anti-inflammatory properties. And while there’s some indulgence with heavy cream and cheese tortellini (optional, but delicious!), the balance of plant-based goodness keeps things grounded. This meal is packed with whole foods that help reduce inflammation as well. It’s a feel-good complete bowl of comfort food with a nutritious flair.

You can make this your own by adding in or taking out whatever you please. It's a complete meal with most of the daily nutrients we need.

Lemme know how this turns out for you! 😋