Category Archives: Soups

Black Bean Tortilla Soup

We made this at work today, and it was super quick and easy.  Based on Mairlyn Smith’s recipe in her book “Healthy Starts Here!“.

The soup:

  • 3 cups chicken or vegetable broth
  • 1 x 540ml tin of garlic & olive oil diced tomatoes (or just diced tomatoes)
  • 1 x 540ml tin of black beans, drained and rinsed
  • 1 cup frozen corn kernels (or fresh)
  • ¼ cup salsa
  • 1 Tbsp hot sauce
  • 1 tsp cumin
  • 1 clove garlic, or use garlic powder
  • 1 cup fresh cilantro, chopped

The topping:

  • 1 cup thinly sliced green onions (about 5)
  • 1 ripe avocado, cut into cubes or slices
  • 1 lime, scrubbed well, and cut into wedges
  • 40 unsalted whole-grain corn tortilla chips, or 4 fresh corn tortillas

 

  1. Bring the broth to a boil in a soup pot.
  2. Add the undrained tomatoes, black beans, corn, salsa, hot sauce, cumin, and garlic; bring back to a boil. Reduce heat to a simmer and cook, covered, for 5 minutes.  Add cilantro, stir, and remove from heat.
  3. Ladle the soup into 4 deep soup bowls. Sprinkle each portion with the green onions, avocado, dividing evenly.
  4. Squeeze a lime wedge or two into each bowl. Crumble 10 tortilla chips into each bowl and stir gently. If using fresh tortillas, just tear into bite-sized pieces and add to each bowl.

 

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Filed under food, Soups, Vegetarian (lacto/ovo)

Coconut Curry Lentil Soup

Adapted from recipe by “vegangela”.

  • 1 Tbsp vegetable oil
  • 1 large onion, finely chopped
  • 2 cloves garlic, minced
  • 1 Tbsp fresh ginger root, grated
  • 2 Tbsp tomato paste (from a tube)
  • 2 Tbsp curry powder (we like Lahlah’s Madras)
  • 1/2 tsp hot pepper flakes
  • 4 cups broth (chicken or vegetable)
  • 1 can coconut milk
  • 1 400g can diced tomatoes
  • 1 1/2 cups dry red lentils
  • 2 or three handfuls of sliced or chopped kale or spinach
  • salt and pepper, to taste
  • Garnish: chopped cilantro, plain Greek yogurt
  1. In a large pot, heat the oil over medium heat and saute the onion, garlic, and ginger until onion is translucent.
  2. Add the tomato paste, curry powder, and red pepper flakes and cook for another minute, stirring constantly.
  3. Add the broth, coconut milk, diced tomatoes, and lentils. Cover and bring to a boil, the lower heat and simmer for 20-30 minutes, until the lentils are very tender.
  4. Season to taste with salt and pepper.
  5. Add the greens and cook for another minute, if desired.
  6. Serve with garnishes.

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Filed under comfort food, Soups, Vegetarian (lacto/ovo)

Super Quick Tomato Soup That’s Better for You

Sauté in a Dutch oven or large pot, until softened:

  • 1/2 a small onion, finely minced
  • 1large celery stalk, finely minced
  • 1 medium size carrot, peeled and grated
  • 1tsp garlic paste, or one finely minced garlic clove

Add:

  • 1 28oz tin of diced tomatoes with Italian herbs, include juice*
  • 1 14.5 oz tin of diced tomatoes, include juice

With a hand blender, purée the soup. Alternatively, dump the sautéed vegetables into a blender, and add half of the tomatoes.  Purée until smooth, then pour into the soup  pot.  Add the second half of the tomatoes to the blender, purée until  smooth, and add to pot. And put back on heat. Add:

  • 3/4 cup cream (any fat content that you prefer)

Stir and heat through.  Add salt and black pepper, to taste.
If desired, top with any of the following:

  • Sour cream dollop
  • Plain Greek yogurt dollop
  • Fresh basil, chopped or chiffonaded
  • Home made croutons
  • A sprinkle of shredded sharp cheddar cheese

* you can use plain diced tomatoes and just add some Italian seasoning, or fresh basil and oregano.

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Filed under comfort food, food, Soups, Vegetables, Vegetarian (lacto/ovo), whole food

Red Thai Curry Butternut Squash Soup

NOTE:  Add some protein!  While the squash is boiling, cut some pressed, extra firm tofu into small cubes and brown it in coconut oil in a frying pan.  Add to the soup bowls before ladling the soup in.

serves 4

  • 3 tablespoons coconut oil
  • 1 yellow cooking onion, diced
  • 4 garlic cloves, minced
  • 1 teaspoon freshly grated ginger
  • 2 tablespoons Thai red curry paste
  • 3 cups vegetable stock
  • 4 cups uncooked butternut squash, peeled, seeded, and cut into 1″ cubes
  • 1 (14-ounce) can coconut milk, not “light”
  • 1 lime, juiced
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 cup cilantro, chopped
  1. Heat a large pot over medium-low heat and add coconut oil. Once it’s melted, add onions and garlic with a pinch of salt, and stir. Cook until the onions are soft and translucent, about 5 minutes.
  2. Add the ginger and curry paste and stir until incorporated. Cook the curry and onion mixture for 5 minutes, stirring occasionally.
  3. Pour in the stock and add the squash.  Bring to a boil, reduce heat, and simmer for about 20 minutes until squash is soft.
  4. Turn off heat and either purée the pot contents with a hand blender, or transfer to a countertop blender and carefully blend until smooth.  Once puréed, bring pot of soup up to a gentle simmer and add the coconut milk, lime juice, salt and pepper, and stir.  Cook for about ten minutes, until thoroughly warmed.  Add the cilantro, and stir thoroughly.  Check for seasonings, and serve.

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White Sauce: four ways

This is a very good, basic recipe to have in your repertoire.  It is a base for so many things, such as cheese sauce, and with added flavours, can substitute for processed canned soup in other recipes.

Ingredients:

I.  Thick:

  • 3 Tablespoons butter
  • 3 Tablespoons all purpose flour
  • 1 cup milk, warmed up
  • 1/4 teaspoon salt
  • freshly ground black pepper, to taste

II. Medium

  • 2 Tablespoons butter
  • 2 Tablespoons all purpose flour
  • 1 cup milk, warmed up
  • 1/4 teaspoon salt
  • freshly ground black pepper, to taste

III. Medium Thin

  • 1 1/2 Tablespoons butter
  • 1 1/2 Tablespoons all purpose flour
  • 1 cup milk, warmed up
  • 1/4 teaspoon salt
  • freshly ground black pepper, to taste

IV. Thin

  • 1 Tablespoons butter
  • 1 Tablespoons all purpose flour
  • 1 cup milk, warmed up
  • 1/4 teaspoon salt
  • freshly ground black pepper, to taste

Directions:

Melt butter over medium-low heat.  Blend in flour, and cook, stirring constantly until smooth; cook for a minute or two.  Add the warm/hot milk, stirring constantly.  Cook over medium heat until sauce thickens and comes to a boil.  Reduce heat, simmer for two or three minutes to remove floury taste.

For added flavour, toss in whatever you feel like.  For example, try one of the following, or a combination:

  • 1/2 to 1 teaspoon of dried mustard, or Dijon mustard
  • 3/4 to 1 cup of shredded cheese
  • hot pepper flakes or Tabasco
  • sautéed minced onions (sauté in the butter before adding the flour)
  • herbs, fresh or dried
  • sautéed vegetables, minced

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Filed under food, Sauce, Soups

Onion Soup for Four

Part One:

  • 3 Tablespoons butter
  • 3 Tablespoons canola oil
  • 5 large onions, peeled and sliced thinly
  • Splash of water
  • Salt
  1. Place the butter, oil, onions and water into a large soup pot with a few pinches of salt.
  2. Cover with a tight fitting lid and let the onions soften over a medium high heat, about 10 minutes.
  3. When the water has evaporated, remove the lid, turn heat to low and begin to slowly caramelize the onions, stirring frequently;  I like to get a book and set a timer for every ten minutes or so to remind me to stir them.  This will take about one hour in total.  This part of the recipe is crucial!

Part Two:

  • 1/2 cup brandy
  • a few pinches of dried thyme or a few sprigs of fresh thyme
  • 6 cups excellent chicken broth (use home made, or organic chicken broth from a carton – the kind that you do not dilute)
  • Salt and pepper to taste
  • excellent bread, cut into slices about 1.5cm thick, toasted, and cut to fit into your four bowls
  • 2 cups Gruyère or Emmenthal cheese, grated (Swiss cheese will do in a pinch)


  1. When the onions are a deep golden colour and have shrunk dramatically, add the brandy, thyme and broth.
  2. Season with salt and pepper and let simmer for 15 minutes. Taste the soup and adjust the seasonings.
  3. Preheat your oven’s broiler. Ladle the soup into 4 onion soup or ovenproof bowls and fit a slice of toast over each bowl.
  4. Sprinkle each evenly with the cheese and place bowls onto a baking sheet.
  5. Place under the broiler and broil until the soup is bubbling and the tops are golden brown.

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Great Chicken Soup

This soup is pretty much the same as Ina Garten’s soup, and is delicious.

4 chicken breasts that have been roasted, and shredded
3 tablespoons olive oil
2 cups chopped onions (2 onions)
1 cup chopped celery (2 stalks)
2 cups chopped carrots (4 carrots)
4 large cloves garlic, chopped
10 cups chicken stock
1 (28-ounce) can whole tomatoes in purée, crushed
2 to 4 jalapeño peppers, seeded and minced
1 teaspoon ground cumin
1 teaspoon ground coriander
salt (up to 1 tablespoon)
1/4  fresh cilantro leaves
6 (6-inch) fresh corn tortillas
For serving: sliced avocado, sour cream, grated Cheddar cheese, and tortilla chips

Heat olive oil in a large pot or Dutch oven. Add the onions, celery, and carrots and cook over medium-low heat for 10 minutes, or until the onions start to brown. Add the garlic and cook for 30 seconds.

Add the chicken stock, tomatoes with their purée, jalapeños, cumin, coriander, 1 tablespoon salt (depending on the saltiness of the chicken stock), 1 teaspoon pepper, and the cilantro.

Cut the tortillas in 1/2, then cut them crosswise into 1cm strips and add to the soup. Bring the soup to a boil, then lower the heat and simmer for 25 minutes.

Add the shredded chicken and season to taste. Serve the soup hot topped with sliced avocado, a dollop of sour cream, grated Cheddar cheese, and broken tortilla chips.

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Filed under food, Main Course, Protein, Soups