Archive for the ‘Soup’ Category

Thai it up

Good morning! Just a quick recipe today as I’m running late for school. What can I say about this soup? It’s simple to prepare, makes enough for leftovers, and is just really damn tasty!

Happy Wednesday everyone!

Thai corn and cilantro soup
Serves 4-6 

1 tbsp veggie oil
1 tbsp chopped hot pepper
1 clove garlic, minced
1/2 onion, diced
1 tbsp ginger
6 cups veggie stock
2 tbsp soy sauce
2 cups corn
1 can coconut milk
1/2 package tofu, cut into 1/2″ cubes
3/4 cups fresh cilantro, chopped

Begin by heating the oil on medium heat and cook the onions, garlic, ginger, and hot pepper until just soft (about 5 minutes).

Add veggie stock and bring to a boil. Reduce heat and stir in the soy sauce, corn, tofu, coconut milk and 1/2 cup of cilantro (save the rest for garnish).

Allow soup to simmer on low heat for at least 15 minutes (longer= more flavour) before serving. Season with salt and pepper if desired. Garnish with the remaining cilantro and enjoy!


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photo by pwisenberg

Fall is certainly upon us, and if you’re anything like me that means bubbly casseroles, flavourful soups and everything in between. I suppose this little beauty qualifies as a stew- it’s rich, hearty and the perfect meal for a crisp fall evening (not to mention that it combines sweet potatoes and peanut butter, two of my all-time favourite ingredients!) I took the night off from studying to enjoy it with grainy bread and cheesy horror movies, a winning combo if I do say so myself.

Hearty autumn stew
Serves 6-8 

1 tbsp vegetable oil
1 onion, diced
3 cloves garlic, minced
1 tsp ginger, minced
2 carrots, chopped
2 celery stalks, chopped
1 jalapeno, chopped
1 tsp cumin
1/4 tsp cinnamon
1/4 tsp chili flakes
salt and pepper
2 sweet potatoes, peeled and cubed
1 cup cauliflower florets
1 cup whole pearl onions (optional)
1 1/2 cups vegetable broth
1 can diced tomatoes
1/2 cup all natural peanut butter
1 cup fresh cilantro, chopped

In a large pot, heat the oil on medium heat and add the onions, garlic, ginger, carrots celery and jalapeno. Season with cumin, cinnamon, chili flakes, salt and pepper and cook for five to ten minutes, until slightly soft. Add everything else to the pot except for the cilantro. Bring to a boil then reduce heat and simmer for about 30 minutes until thick and rich. Rectify the seasoning if necessary and garnish with fresh cilantro.

Serve piping hot with fresh bread if desired and let it warm your belly from the inside out!

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Soup du jour

photo by pwisenberg

Homemade soup is always better than store-bought, and this simple recipe is no exception. I used a variety of different beans and added hot chili flakes for some extra kick. The dry roasted croutons added the perfect crunch. The best part? It provided Paul and I with a delicious and easy lunch all week long.

Bean and tomato soup with crunchy croutons
Serves 8-10

1 tbsp olive oil
2 cups mixed beans, dry or canned (I used dry beans that I’d pre-soaked and cooked)
2 carrots, diced
2 celery stocks, diced
1/2 onion, diced
3 cloves garlic, minced
salt and pepper to taste
2 tbsp brown sugar
3 tbsp lemon juice
1 tbsp chili powder
1/2 tsp chili flakes
1 tsp oregano
splash cider vinegar
1 small can diced tomatoes
4-5 cups veggie broth
2 bay leaves
4 slices day-old whole wheat baguette, cut into cubes

I know it looks like a lot of ingredients, but trust me it’s soo worth it when it means no work for the next few meals! Start by heating the olive oil in a large pot over medium-high heat and add the carrots, celery, onion and garlic. Season with salt and pepper. Once slightly softened, add the brown sugar, lemon juice, chili powder, chili flakes, and oregano. Cook for a few minutes before deglazing with a splash of vinegar. Next, add the beans, canned tomatoes, vegetable broth and bay leaves. Stir to combine and simmer for at least 30 minutes, the longer the better! Meanwhile, sprinkle the bread cubes with sea salt and black pepper and bake at 400 degrees, turning occasionally, until golden brown- about 10-15 minutes.

Happy Friday lovely readers!


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The sweetest potato

photo by pwisenberg

I’ve never met anyone who doesn’t enjoy a good sweet potato fry, myself included. Although this soup may not look anything like fries, I was inspired by their flavour so it definitely tastes like them! I slow roasted the potatoes before hand in a mix of spices (think paprika, thyme and cayenne) to get that yummy charred taste. And seriously, when you’re having sweet potato fries, a creamy garlic dipping sauce is completely obligatory, so I added just that (with a hint of lime) on top. This soup is thick and rich and has just the right amount of heat, perfect for a cold winter’s day, which we’re all getting sick of around here. Paul and I had this dish for Sunday dinner with fresh crusty bread and it was both filling and fantastic! Plus the leftovers will be feeding us all week… always a bonus.

Sweet potato (fry) soup
Serves 6-8

Roasted potatoes

3 large sweet potatoes, peeled and cut into 1/2 inch cubes
1/2 tsp each of cayenne pepper, dried thyme, paprika, sea salt and black pepper
2 tbsp olive oil


Roasted potatoes (see above)
1/2 large onion, diced
3 carrots, peeled and chopped
2 cloves garlic, minced
pinch of grated nutmeg
salt and pepper to taste
2 tbsp olive oil
5-7 cups veggie stock (depending on desired thickness)
1/2 cup milk (I chose plain almond milk)
juice of 1/2 a lime

Creamy garlic lime sauce

1/2 cup plain soy yogurt
1 clove garlic, finely minced or grated
zest 1/2 lime
juice 1/4 lime
pinch of salt

Preheat oven to 425 degrees. In a large bowl, toss sweet potatoes with the olive oil and spices and roast until fork tender and slightly charred, about 25 minutes.

Meanwhile, in a large pot, heat oil over medium-high heat and sautée the onions, carrots and garlic until softened. Add the nutmeg, salt, pepper and lime juice and sauté another minute or two. Remove potatoes from oven and add to the pot. Cover with the veggie stock and simmer uncovered for 15-20 minutes. Purée the soup with an immersion blender until smooth. Stir in milk, add salt or more lime juice if needed.

To make the sauce, combine the yogurt, garlic, lime and salt until smooth. Garnish each bowl with a dollop and a twist of lime zest. Enjoy with fresh bread on a cold day- so good!

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Bean there, done that

I made this soup for lunch yesterday for my friend Miss Sarah Burd(ie) and I. Despite a few battles with the immersion blender and the fact that my corn puree looked suspiciously like scrambled eggs, this dish was fabulous! I feel like soups can be quite a precarious endeavour- far too often are they under-seasoned, unsatisfying, or just plain boring. Lucky for me, this black bean beauty was none of these things! It is hearty, flavourful and affordable to boot. Serve it with this sweet and spicy corn puree and homemade baked tortilla chips and you’ve just whipped up a healthy and impressive meal on a budget. It also pairs nicely with with cold beer and good conversation… Now get cookin’ my friends, what are you waiting for?

Black bean soup with sweet corn puree and homemade tortilla chips
Serves 4-6

Sweet corn puree

1/4 of a large onion, diced
1 garlic clove, minced
2 tbsp vegetable oil (I used canola)
1 tbsp oil from jarred/canned jalapenos (feel free to add the peppers for extra spice but this will detract from the jolly yellow colour of the puree)
2 1/2 cups frozen sweet corn
juice from 1/2 a lime
1/4 cup vegetable broth
salt and pepper to taste

Sautee the onion and garlic in the vegetable and jalapeno oil over medium heat until softened. Season with salt and pepper. Add the corn, lime juice and veggie broth. Bring to a boil and remove from heat to cool. Puree using either a blender or an immersion blender, there will likely still be a few chunks of corn, but hey texture adds personality.. right?

Homemade tortilla chips

6 small whole wheat tortillas
roughly 1 tbsp vegetable oil
1 tsp salt
1 tsp cayenne pepper
1 lime wedge

Preheat over to 350 degrees. Brush tortillas with vegetable oil. Stack and slice into eighths. Spread in a single layer on a baking sheet and sprinkle with sea salt and cayenne pepper. Bake for 7-10 minutes or until golden brown and slightly soft in the middle. When done baking, squeeze fresh lime juice all over chips. Resist the urge to eat them all before serving. So good.

Hearty black bean soup

2 tbsp vegetable oil
1/2 large onion, diced
2 cloves garlic, minced
1 carrot, diced
1 tsp ground cumin
1/2 tsp chili powder
1/2 tsp ground coriander
1/2 tsp chili flakes
juice of 1 lime
2 cups vegetable broth
1 small yukon gold potato, peeled and diced (optional, used as a thickener)
2 cans black beans, drained and lightly rinsed
salt and pepper to taste
lime wedges and sriracha hot sauce to garnish (if you can take the added heat)

In a large pot, sautee the onion, garlic and carrot over medium heat until softened. Season with salt and pepper. Add the next 5 ingredients and stir to combine. Pour in the veggie stock and beans and bring to a boil. Reduce heat and simmer until all the flavours have combined, about 20 minutes. Puree and garnish with a squeeze of lime.

Serve soup with a dollop of sweet corn puree, a spiral of sriracha for colour and the freshly baked tortilla chips. Yum!

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