Duck Soup

Level:

Stage 3+

4.0
1 Ratings

Recipe was created using the step-by-step instructions in Class #3 for creating your own GAPS* soup recipe.

(Click HERE to access instructions - Subscription required)

About the Recipe

I buy duck frequently because it's readily available and it yields a LOT of fat! I created this recipe because of how often I was eating duck. It's my go-to duck soup recipe!


Recipe makes roughly 14 cups (3.5L) total.



Ingredients

• 2 Tbsp (30mL) duck fat

• 1 cup (250mL) onion (any color), chopped

• Sliced, crushed or chopped garlic cloves, as many as you can tolerate

• 6-8 cups (1.5-2L) duck stock

• 1 lb (454g) cooked duck meat, cut up into bite-sized pieces

• 2 cups (500mL) oven-roasted pumpkin puree (click HERE for recipe)

• 1 cup (250mL) bell pepper (any color, just not green), chopped

• 2 cups (500mL) carrots, sliced

• 2 cups (500mL) zucchini, peeled, deseeded & sliced

• 1 tsp (5mL) dried thyme

• 1 tsp (5mL) dried marjoram

• (optional) ½ tsp (2.5mL) mineral salt

• (optional) honey for additional sweetness

• 4 cups (1L) broccoli florets, chopped into bite-sized pieces

• 1 cup (250mL) frozen green peas


*Source the best quality available*

Click HERE for access to GAPS* Sourcing



Stage-by-Stage Modifications


(Stage 5+)

• Broccoli stalks can be introduced

• Add ¼ tsp (1.25mL) ground black pepper

• Broccoli florets and peas can be cooked al-dente


(Full GAPS*) 

• Butternut squash puree (or any other GAPS*-allowed winter squash) can be used in lieu of pumpkin puree



Author's Tips


A 5.5 lbs (2.5kg) duck is the perfect size to get roughly 8 cups (2L) stock using a 1 : 1/2 meat-to-water ratio.


Take note that if the stock is flavored with thyme, then you don’t need to add additional dried thyme to this soup.


• Click HERE for quick access to Class #3 meat stock recipes.


This recipe could easily be converted to Stage 1 if you use fresh herbs tied into a "bouquette garni". I personally haven't seen fresh marjoram in the grocery store, and I don't grow it myself, but that's not to say it's impossible to source! With a Stage 1 soup, all ingredients would need to be cooked fully submersed (without any sautéing).



Stage-by-Stage Instructions

(Stage 3+)

1. Prepare vegetables.

2. Add the duck fat, onions & garlic to the pot. With the lid on the pot, sauté until the onions are translucent. Avoid browning them in Stage 3.

3. Add remaining ingredients (except honey) to the pot.


Author’s Tip: Some people like to add the salt at the end before serving. They incrementally stir them into the soup until it reaches the desired taste. This helps to prevent overly salted soups or under-flavored soups!


I like to add the cooked duck meat in this step, so that it continues to get more tender! Alternatively, you can add it in Step 5 so it heats up before serving, but doesn’t cook further.


4. Bring the pot to a simmer and cook for approximately 30 minutes until the vegetables are tender when pierced with a fork.

5. Taste test the soup and add honey or more salt, if desired, to suit your taste buds before serving.


(Stage 4+)

Same as Stage 3+, except you can sauté without the lid on. Avoid browning them in Stage 4.


(Stage 5+)

(demonstrational video matches instructions below)

1. Prepare vegetables.

2. Add the duck fat, onions & garlic to the pot. Sauté, with or without the lid, until the onions are translucent. Avoid browning them in Stage 5.

3. Place the stock, meat, spices & herbs, pumpkin, pepper, carrots, zucchini and broccoli stalks into the pot. Reserve the broccoli florets for step 4 or step 6.


Author’s Tip: Some people like to add the salt and pepper at the end before serving. They incrementally stir them into the soup until it reaches the desired taste. This helps to prevent overly salted soups or under-flavored soups!


I like to add the cooked duck meat in this step, so that it continues to get more tender! Alternatively, you can add it in Step 6 so it heats up before serving, but doesn’t cook further.


4. Bring the pot to a simmer and cook for approximately 30 minutes until the vegetables are tender when pierced with a fork.


(Optional) If you cannot tolerate the florets & peas cooked al-dente in step 6, then either simmer them for the full 30 minutes with the other vegetables or add them in at the halfway point so they get cooked within the last 15 minutes.


5. (optional) Taste test and add in honey if desired.

6. Add in the green peas and broccoli florets (if you haven’t already). Turn the stove off and let it sit for 5 minutes.

7. Taste test the soup and add more honey or salt/pepper, if desired, to suit your taste buds before serving.


(Full GAPS*)

Same as Stage 5+, except:

• the butternut squash is added in lieu of the pumpkin, and

• you can now sauté the onions & garlic until brown.



Click on the image below to see the Soup Garnishes ...

Testimonial from a Non-GAPS* Family Member ...



“It’s good!

I would never guess it’s duck.

Really tasty!"


- My Mother



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3.0