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–+ servings

GAPS Vegetable Egg White Soup

A GAPS vegetable soup with homemade chicken meat stock, four cups of soft vegetables and four egg whites stirred in last. Four servings; Stage 3 onward with introduced foods, or Full GAPS.
Print Recipe
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings: 4 servings
Course: Full GAPS, GAPS Intro Stage 3, Soup
Ingredients Equipment Method Notes

Ingredients
  

  • 1 quart homemade chicken meat stock 4 cups; completed and strained before making the soup
  • 4 cups chopped vegetables introduced carrots, peeled and deseeded zucchini, or small broccoli or cauliflower florets; remove tough stalks for Intro
  • 1 onion chopped; separate from the 4 cups vegetables
  • 4 tablespoons coconut oil or the same amount of already introduced lard or tallow
  • 4 egg whites if frozen, thaw completely in the refrigerator first
  • herbs or spices optional, to taste; leave spices out for early Intro and use only introduced seasonings

Equipment

  • Medium-to-large stainless-steel or enameled cast-iron pot
  • Stirring spoon
  • Measuring cups and spoons
  • Knife and cutting board
  • Small glass bowl or pouring cup
  • Fork for checking vegetable tenderness

Method
 

  1. Have the completed, strained meat stock ready. Measure 4 cups of chopped vegetables and chop the separate onion. For Intro, remove fibrous skins, seeds and tough stalks. Put 4 egg whites in a small glass bowl or pouring cup; thaw frozen whites completely in the refrigerator first.
  2. Put 1 quart chicken meat stock, the 4 cups vegetables and the chopped onion in a medium-to-large stainless-steel or enameled cast-iron pot with room to stir. Bring to a boil, then reduce the heat to a simmer with small, steady bubbles.
  3. Add 4 tablespoons coconut oil. Simmer for about 25 minutes, or until the vegetables are soft, stirring occasionally. A firm vegetable piece should crush easily with a fork or the back of a spoon. Keep simmering before adding the whites if any pieces are still firm.
  4. With the soup simmering, add the 4 egg whites while stirring continuously. Continue until the whites are cooked and look feathery and opaque, without clear uncooked streaks. Add them only after the vegetables are soft, and avoid a prolonged extra boil that makes the whites firm and clumpy.
  5. Serve in 4 portions. Keep early Intro portions plain; appropriate introduced herbs or Full GAPS seasonings are optional. Optional garlic, raw-yolk and avocado finishes are explained in the notes. The 20-minute prep and 30-minute cooking estimate assumes stock already made; tenderness and cooked-white cues control the finish.

Notes

Make the chicken meat stock beforehand. The 20-minute preparation and 30-minute cooking estimate assumes finished stock, with vegetables simmered about 25 minutes until soft and whites cooked at the end.
Measure 4 cups chopped vegetables plus a separate chopped onion. Choose introduced carrots, peeled and deseeded zucchini, or small broccoli or cauliflower florets with tough stalks removed. Plain coconut oil is the listed fat; already introduced lard or tallow can replace it tablespoon for tablespoon.
For Stage 3 onward, use introduced vegetables, cooked egg whites and fat, and leave spices out for early Intro. Full GAPS allows appropriate optional seasonings. This is not a Stage 1 or first yolk-only soup, and the vegetable base is not No-Plant GAPS.
Optional per-serving finishes, once introduced: one raw yolk stirred in just before eating; one chopped garlic clove added shortly before serving and brought back to a simmer; or a little ripe mashed avocado. Begin avocado gradually according to Stage 3. These are separate from the four whites in the pot.
Refrigerate in shallow containers within 2 hours, at 40°F or below, for 3–4 days, keeping an earlier date if the stock was already refrigerated. Reheat portions on the stove to 165°F. For softer whites, prepare the stock and vegetables ahead and add the whites when finishing.

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