Category: Soups

Serves: 4

Source: Chatelaine

Ingredients:

• 1 tbsp vegetable oil
• 1 onion, chopped
• 1 carrot, diced
• 2 garlic cloves, minced
• 1 tsp cumin
• 1 tsp ground coriander
• 1/3 cup dry quinoa
• 2 cups vegetable broth
• 540 mL can white kidney beans, drained and rinsed
• 2 cups baby spinach

Instructions:

1. Heat a large saucepan over medium. Add oil, then onion. Cook until onion is soft, about 3 min. Add carrot, garlic, cumin, coriander and quinoa. Cook for 2 more min. Pour in broth and 2 cups water. Bring to a boil, then reduce heat to medium-low. Simmer, partially covered, until quinoa is cooked, about 15 more min.
2. Stir in beans and spinach. Cook until beans are hot and spinach is wilted, 2 to 3 more min. Serve immediately.

Serves: Makes 7 cups

Source: Healthy Starts Here

Ingredients:

• 2 tablespoons virgin olive oil
• 3 leeks (white and pale green parts thinly sliced)
• 4 large scrubbed parsnips cut into 1 inch pieces (4 cups)
• 2 Ida Red apples, scrubbed and cored and cut into 1 inch chunks
• 1 teaspoon dried thyme
• 1/2 teaspoon dried coriander
• 3 cups low sodium chicken or vegetable broth
• 1 cup natural apple juice

Instructions:

1. Heat a large saucepan, add oil, then leeks and saute for 5 minutes.
2. Add the parsnips, apples, thyme and coriander and saute for 1 minute.
3. Add broth and juice and bring to a boil. Reduce heat and cook covered until parsnips are tender (about 20 to 25 minutes).
4. Using and immersion blender, puree the soup in the saucepan until smooth. (You can also puree the soup in a blender, about 2 cups at a time.)
5. Ladle into bowls.
6. Soup can be refrigerated in an airtight container for up to 2 days or frozen for up to three months.

Serves: 4 Servings
Source: Rose Reisman – http://www.artoflivingwell.ca/recipes

Ingredients:

• 2 tsp vegetable oil
• 1 cup chopped onion
• 2 tsp finely chopped garlic
• 1/2 cup chopped carrots
• 1/2 cup chopped parsnips
• 4 cups vegetable (or chicken) stock
• 2 Tbsp tomato paste
• 1 tsp dried basil
• pinch of salt
• 1/4 tsp pepper
• 1 1/2 cups cherry tomatoes, sliced in half or canned diced tomatoes
• 1 cup frozen cheese tortellini
• 1/4 cup grated Parmesan cheese
• 2 cups baby spinach leaves

Instructions:

1. Lightly coat a large, nonstick pot with cooking spray, add the oil and set over medium-high heat. Add the onion and garlic and sauté for 4 minutes or until the onion is just softened.
2. Add the carrots, parsnips, stock, tomato paste, basil, salt and pepper. Bring to a boil, then reduce the heat to medium and cook for i2 minutes or until the vegetables are just tender.
3. Stir in the cherry tomatoes, tortellini and half (about 2 Tbsp) of the Parmesan cheese. Cover and cook for 5 minutes over medium heat or until the tortellini is heated through and the vegetables are tender. Add the spinach and cook for 1 minute. Serve in bowls, and garnish with the remaining Parmesan.

Serves: 6 Servings
Source: Rose Reisman

Ingredients:

• 2 tsp vegetable oil
• 1 1/2 tsp minced fresh garlic
• 1 1/2 cups sliced leek
• 5 cups peeled and diced butternut squash (about 1 large whole squash)
• A pinch of salt and freshly ground black pepper
• 4 cups chicken stock
• 1 cup diced carrot
• 1 tsp ground cinnamon
• 1/2 tsp ground ginger
• 2 Tbsp molasses
• 2 Tbsp honey

Instructions:

1. Spray a non-stick saucepan with cooking oil, add the vegetable oil and place over medium-low heat. Stir in the garlic and leeks. Cover and cook until softened, about 3 minutes
2. Stir in the squash, stock, carrot, cinnamon, ginger, salt and pepper. Bring to a boil, then reduce the heat to medium-low. Cover and cook for 15 to 20 minutes, or until the vegetables are tender. Add the molasses and honey.
3. Transfer the soup to a food processor or puree with an immersion blender until smooth, working in batches if necessary.

Serves: 8 Servings
Source: Anne Marie

Ingredients:

• 2 to 3 large sweet pototoes
• 2 tbsp olive oil
• 1/2 tsp salt
• 1 onion, chopped
• 1 each carrot and celery, chopped
• 2 large cloves of garlic, minced
• 1/4 tsp dried rosemary or 1 tsp fresh
• 1/4 tsp freshly ground pepper
• 2 cups of sodium reduced chicken or vegetable stock
• 3 cups of water
• 1 tbsp fresh lemon juice
• 1 tsp. curry paste

Instructions:

1. Peel and cube sweet potatoes and toss with 1 tbsp of olive oil and
   1/2 tsp salt. Arrange in a single layer on a foil lined greased baking sheet and roast at 450° for 20 minutes or until lightly browned.
2. Heat remaining 1 tbsp oil in a dutch oven and sauté onion, garlic, carrot, celery, rosemary, curry paste, and pepper until softened (about 8 minutes).
3. Add broth, water, and sweet potatoes. Bring to a boil and the cook on medium low for about 45 minutes.
4. Stir in lemon juice and puree with an immersion blender.

Serves: 6 Servings
Source: Foodland Ontario

Ingredients:

• 3 large Ontario Greenhouse Sweet Red Peppers
• 3 large Ontario Greenhouse Tomatoes
• 5 large cloves Ontario Garlic
• 1 large Ontario Onion, cut into thick wedges
• 2 tbsp (25 mL) olive oil
• 1/2 tsp (2 mL) each of salt, dried thyme, rosemary and basil
• 1/4 tsp (1 mL) pepper
• 3 cups (750 mL) chicken stock
• 2 tbsp (25 mL) balsamic vinegar
• Sour cream and fresh herb sprigs (optional)

Instructions:

1. Quarter and seed red peppers; core and cut tomatoes in half lengthwise. Place peppers and tomatoes, cut side up, on large foil-lined baking sheet; add garlic and onion. Mix oil with salt, thyme, rosemary, basil and pepper; brush over vegetables.
2. Roast on bottom shelf of 450°F (230°C) oven for 50 to 60 minutes or until tender and slightly charred. Let cool for about 30 minutes or until easy to handle. Slip skins off tomatoes.
3. In batches in blender or food processor, purée vegetables with any juices and some of the stock until smooth. Return to saucepan; add vinegar and any remaining stock. Serve at room temperature or heat until hot. Serve garnished with swirl of sour cream and sprig of fresh herb if desired

Serves: 4 – 6 Servings
Source: Eddington’s

Ingredients:

• 2 tablespoons olive oil
• 1 large red onion, chopped
• 4 cloves of garlic, minced
• 3 stalks of celery, chopped
• 4 medium carrots, chopped
• 3 royal gala apples, pealed and chopped
• 1 cup of red lentils, rinsed
• 1 sprig of rosemary, chopped
• 2 tablespoons of mild curry paste
• 4 cups of chicken stock
• 1 cup of water
• 2 tablespoons of maple syrup

Instructions:

1. Cook onions in olive oil until soft. Add garlic, celery, carrots, apple, and lentils.
2. Add rosemary and curry paste and cook until vegetables are soft. Add stock and water and cook until lentils are soft and falling apart, about 35 to 40 minutes. Season with salt and pepper.
3. Puree with immersion blender until smooth. Serve with a drizzle of maple syrup.

Serves: 6-8
Source: Bonnie Stern’s – the Best of HeartSmart Cooking

Ingredients:

• 1 cup dried red lentils
• 2 tsp vegetable oil
• 1 large onion, chopped
• 3 cloves garlic, finely chopped
• 1 jalapeno seeded and chopped
• 1 tsp cumin
• 8 cups vegetable stock
• 1 tsp salt
• 2 tbsp lemon juice
• 1/3 cup chopped fresh cilantro

Instructions:

1. Place lentils in a sieve and rinse well. Spread out on a baking sheet and pick over to discard any stones.

2. Heat oil in a large saucepan on medium heat. Add onion, garlic and jalapeno and cook gently for 5 to 10 minutes, or until tender and fragrant. Add cumin and cook for about 30 seconds, or until fragrant.

3. Add rinsed lentils and stock and bring to a boil. Reduce heat and simmer gently, uncovered, for about 30 minutes, or until lentils are very tender and mixture is thick. (If soup is too thick, add stock or water.)

4. Add salt, pepper and lemon juice. Taste and adjust seasonings if necessary. Add cilantro before serving.

Serves: 5
Source: Anne Marie

Ingredients:

• 2 medium carrots, diced
• 2 stalks, sliced celery stalks
• 1 medium onion, chopped
• 1 clove garlic, chopped
• 3 chopped red potatoes
• 2 tablespoons olive oil
• 4 cups tomato juice
• 3 cups chicken broth
• 1 cup dry lentils
• 3 cups water

Instructions:

1. Prepare vegetables. Over medium high heat, add 2 tablespoons of olive oil to a Dutch oven. Cook carrots, celery, and onion until tender. Add garlic and cook, stirring until garlic just starts to brown.
2. Stir in tomato juice, dry lentils, chicken broth, potatoes, and 3 cups of water. Over high heat, heat to boiling. Reduce heat to low; cover and simmer for 50 minutes.

Serves: 8
Source: Anne Marie

Ingredients:

• 1 medium onion, chopped
• 1 clove garlic, minced
• 1/2 tablespoon olive oil
• 1 – 28 ounce/796 ml can diced tomatoes
• 1 10 ounce/284 ml can beef broth
• 1 can water
• 1 – 19 ounce/540 ml can white kidney beans
• 1/2 cup baby shell pasta or macaroni
• 1/2 teaspoon each oregano, basil, and thyme

Instructions:

1. In a heavy saucepan,sauté onion and garlic in olive oil for 2 minutes.
2. Add tomatoes, broth, water, kidney beans, oregano, thyme, and basil.
3. Bring to a boil. Stir in pasta and simmer uncovered for about 10 minutes or until pasta is cooked. Serve immediately in bowls. Top with fresh Parmesan cheese and chopped parsley.