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Smile Recipe: Soup-er Smile Soup

Recipe by: Karen D. Krchma, B.S.
Nutrition (American Academy of Cosmetic Dentistry)

Tasty soup is a great disguise for all the healthy veggies with minerals, and herbs with antibacterial properties. Not only is it fast and easy, it’s a year-round soup you can season to your liking with many spice variations.


  • 1 48 oz. jar of Great Northern precooked beans
  • 1 Tablespoon coconut oil
  • 1 large onion, coarsely chopped
  • 3 carrots, peeled and chopped or thinly sliced
  • 4 ribs celery, trimmed and chopped or thinly sliced
  • 2 cloves garlic, chopped; or ½ teaspoon garlic powder
  • 1 large tomato, chopped, or a small can of diced tomatos
  • 2 leaves chard or kale, chopped
  • 1 medium piece of Nori, chopped (a type of sea vegetable, found packaged in the health food section)
  • ½ cup vegetable broth; when blending, more may be needed for desired consistency
  • 1 – 2 teaspoons sea salt
  • 2 teaspoons dried basil
  • 2 teaspoons dried oregano
  • ½ teaspoon dried thyme
  • Cheddar cheese, shredded, chunks or sliced, about 2 ounces per serving
  • (Note: Instead of the basil, oregano and thyme, substitute 1 teaspoon chili powder plus ¼ teaspoon cumin for a Mexican flavor)


  1. In a large pot or Dutch oven, over medium heat, add coconut oil to melt. Add vegetables in order as listed, onion, carrots and celery. Sauté mixture until onions are translucent.
  2. Add ½ cup broth, cover and cook for 5 minutes. Vegetables should be tender but not mushy. Add beans, chard, tomato, and Nori. Bring to a gentle boil, simmer and heat through. Add seasonings.
  3. With a potato masher or immersion blender, reduce about one-third of the mixture to a soup-like consistency, adding additional broth as needed. Taste and adjust seasonings. Serve with cheddar cheese cubes or top each serving with shredded cheddar.

SMILE TIP: Serve this soup with a side of your favorite sliced or cubed cheese, or top with grated cheese. Lactic acid helps prevent tooth decay.

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