Healing Protein Soup — Master Soup Formula

Hi loves,

After just returning from what I would call a full 81-day travel extravaganza, ranging from Costa Rica to India, Japan, and finishing off in South Africa, my body is craving one thing above all else… deep, simple nourishment.

And in perfect timing, it’s also winter back here in Nashville.

One of the things I love most about the colder months are soups and chilies of any kind. They are warming, grounding, easy to digest, and such a beautiful way to get both macronutrients and micronutrients in a single bowl.

Recently, one of my girlfriends came over and I gave her some of this chicken and vegetable soup. She loved it and asked for the recipe. What I actually shared with her first was the formula I use to make almost every soup I create, not just the specific ingredients.

So today, I’m sharing both with you.

You’ll find below a master soup template with:

• a chicken version

• a vegetarian tofu version

• and a side-by-side macronutrient breakdown so you can see how easy it is to swap proteins while keeping the same physiological support.

• What I love about this approach is that it teaches you how to think in patterns instead of rules:

That’s it. You can make endless variations from that one structure.

You’ll also see how simple it can be to balance:

• protein for muscle and nervous system safety

• carbohydrates for energy and blood sugar stability

• fats for hormones and satiety

• and micronutrients from real, colorful plants

If you want to go even deeper, you can use tools like ChatGPT exactly the way I do. Take the ingredients you have (or want to use), paste them in, and ask for:

• number of servings

• macro breakdown

• or alternative swaps based on your goals

It’s a beautiful way to become more self-sourcing, intuitive, and empowered in your own kitchen.

This is also a perfect example of what Lisa will be guiding Awaken Your Foundation members into, learning how to build easy recipes from basic formulas, with simple ingredient swaps based on your preferences, your body, and your life.

So enjoy the soup. Enjoy the experiment.
And most of all, enjoy feeding yourself in a way that feels supportive, not complicated.

With so much love,
Shannon

To our Newest Members, Welcome to The Green Door 🌿 Where nourishment is both science and ceremony.

Chicken or Tofu Version

Serves: 8 bowls
Cook time: 30–40 minutes

One soup. Two protein pathways. Same immune and nervous system support.

Universal Base (Same for Both)

Fat + Aromatics

• 2 tbsp butter or olive oil
• 2 cloves garlic, minced
• 1 large white or purple onion, diced
• 1 thumb-sized piece fresh ginger, grated

Vegetables

• 1 Japanese sweet potato, cubed
• 1–2 large carrots, sliced
• 2 zucchini, chopped
• 1 red bell pepper, chopped
• 2 celery stalks, sliced
• 7 large okra (or green beans)

Liquid

• 6–8 cups broth
• Chicken or bone broth for animal version
• Vegetable or miso broth for vegetarian version

Spices

• 1 tbsp chili powder
• 1 tbsp cayenne
• ½ tbsp cumin
• 1–2 tsp ginger powder
• 2–3 tsp natural salt
• 1 tsp black pepper

Protein Pathways

Option A — Animal Protein

• 1–1.25 lb chicken breast or tenderloins

Option B — Vegetarian Protein

• 42 oz (3 × 14 oz blocks) extra-firm tofu, pressed and cubed

(These two are intentionally matched to create similar protein per serving.)

Instructions (Same for Both)

1. Sauté onion, garlic, and ginger in fat for 5–7 minutes.

2. Add protein:

• Chicken: lightly brown 4–5 minutes per side.

• Tofu: optional pan-sear separately for texture.

3. Add vegetables.

4. Add broth + spices.

5. Simmer 20–30 minutes.

6. Shred chicken if needed and return to pot.

Macronutrient Comparison (Per Serving)

Shared Assumptions

• 2 tbsp fat (oil or butter)
• 7 cups broth
• 8 servings total

Chicken Version:

Macro Amount

Calories ~210 kcal
Protein 20–22 g
Carbs 15–17 g
Fat 7–8 g
Fiber 4–5 g

Energetic signature:
Yang, warming, grounding, muscular, stabilizing.

Tofu Version:

Macro Amount

Calories ~215 kcal
Protein 20–22 g
Carbs 16–18 g
Fat 9–10 g
Fiber 4–5 g

Energetic signature:
Yin, cooling, softening, lymphatic, heart-centered.

What actually changes in the body

Even with similar protein numbers, the experience is different:

Chicken

• Faster amino acid absorption
• Stronger muscle signaling
• More satiety for some people
• More grounding, earthy, dense

Tofu

• Slower digestion
• More hydration and lymph support
• Gentler on nervous system
• More cooling, expansive, lunar

Try making the same soup twice in one week. Once with chicken and once with tofu.
Notice how you feel, your digestion, your energy, your mood, your cravings, and your sleep. This is how we begin to build body literacy and trust!

Let this recipe become a somatic experiment in protein flexibility and consciousness.