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Building Blocks for Healthy Soups

A typical base used for soup is called a mirepoix. A traditional French Mirepoix is a flavor base made from diced onions, carrots, and celery usually cooked with oil, butter (I prefer Ghee), or other fat—for a long time on low heat without coloring or browning.

1. To make this, use two parts onions to one part carrots and celery. So, for eight cups, use one onion (2 cups), two carrots (1 cup), and three celery (1 cup). I then like to add a little salt. You want these vegetables to be fragrant, soft, and translucent. There are variations of the French Mirepoix for different cultured cooking, such as the Italian Soffritto; which uses minced instead of diced, uses olive oil instead of another fat, and cooks the vegetables until they are soft and brown. Another fun one is the Cajun Holy Trinity consisting of onion, green pepper, and celery.

2. Add a second base with your desired spices and herbs

3. Add in your protein, veggies, and grains

4. Top it off with stock of choice

5. Other tips: Add in coconut milk for creamier soup OR add in fresh green at the end for extra nutrients.


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Changing can be challenging but sometimes an essential part of our health journey. Remember, this is a process. You don't have to get rid of and purchase all of the stuff at once. Make a plan or reach out to me for support by scheduling your Free Discovery Session.

Healing Through Community and Support

Brandy Lane Hickman, NBHWC

Kitchen Therapy with Brandy, Owner Inspired Nutrition, National Board Certified Health Coach

2B Well Integrative Health Collaborative, Owner

Board President, Missouri Nutrition Alliance Non-Profit


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