Tag Archives: soup

Broccoli and Zucchini Soup

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December has literally creeped up on me. It’s already the first week, and all I can think about are warm, hearty soups. I had some broccoli in the fridge, so I decided to quickly whip up a soup. This soup is simple and wholesome.

Most broccoli soups contain cream to thicken it up, which makes it deliciously creamy, yet so incredibly fattening. So I usually opt for making a lighter, healthier version that is just as tasty. My mom once taught me to blend zucchini into a sauce or in soups in order to make it more thick, allowing you to omit most of the cream required. I remember a delicious Alfredo sauce that was made from mostly pureed zucchini, cheese and seasoning. It was surprisingly so comparable to the renowned creamy Alfredo sauce, but without all of the fat content. So I decided to utilize this method for my broccoli soup.

Ingredients:
  • 1 head of broccoli, cut into florets
  • 1 small to medium sized zucchini, coarsely chopped
  • 1 onion, chopped
  • 2 cups vegetable broth
  • 1/2 cup cheddar cheese
  • 1 tablespoon butter
  • 1 cup 2% milk
  • Salt and pepper
Directions:
Melt butter in a pot on medium-high heat. Sauté onion for about 5 minutes. Add broccoli and zucchini. Sauté for 2 minutes. Add vegetable broth and bring to a boil. Reduce heat, cover with lid and cook for 25 minutes or until soft. Remove from heat and let cool. Blend in a blender or food processor until completely blended and the consistency is smooth and creamy. Return purée to pot, stir in milk and salt and pepper to taste. Reheat, and serve with freshly grated cheddar cheese and black pepper.
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Hearty Lentil Soup

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As the weather gets colder, and the nights get longer, theres nothing more comforting than having a tasty soup simmering away on the stove. This lentil soup is very good, as it is so flavourful, but also quite nutritious. Lentils are packed with nutrients, and are high in protein and dietary fibre. This vegetarian soup is hearty and is sure to warm you up on a cold day. It’s light enough to be enjoyed as a side or as an appetizer, but it’s filling enough to have as a meal. It can also be easily modified, by adding tomatoes, garlic and other vegetables and seasoning, as desired.

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Ingredients:
  • 1 cup of lentils
  • 1 bay leaf
  • 1/2 onion, chopped
  • 1/2 cup carrots chopped
  • 3/4 cup celery chopped
  • 1/4 of vegetable bouillon
  • 1 cup vegetable puree
  • 1 sprig of parsley
  • salt and pepper to taste.
Directions:
Soak lentils in water for half an hour. Drain and place in a medium sized pot. Add carrots, celery, onion, vegetable bouillon and bay leaf. Fill the pot with water, until everything is covered. Bring to a boil. Reduce heat and simmer on medium-low heat for 1 hour or until the lentils have softened. In the last half hour of cooking, add vegetable puree. Stir, and add salt and pepper to taste. Garnish with parsley and freshly ground black pepper.
For the vegetable puree:
I had some vegetable soup sitting in the fridge, so I decided to puree it and add it to the soup. This adds extra thickness and amazing taste. The soup consisted of carrots, celery, onion, garlic, diced tomatoes, sweet potatoes, and seasoning. If you don’t have vegetable puree, just bring a handful of different vegetables to a boil, reduce heat and cook until soft. Salt and pepper to taste. When cooled, puree the vegetable mixture and add to soup.

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Rich and Creamy Tomato Soup

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When I think of comfort food I tend to think of creamy tomato soup. It’s perfect for those cold winter days and seems to pair perfectly with homemade croutons. This is a perfect soup to have as a light meal or to serve at a get together as a delicious appetizer. I guarantee it would be a definite crowd pleaser.

Ingredients:

  • 3 tablespoons olive oil
  • 1 cup onions chopped
  • 2 – 3 carrots chopped
  • 3 cloves of garlic chopped
  • 5 tomatoes chopped and skinned  (or use a can of skinned tomatoes)
  • 1 teaspoon sugar
  • 1 tablespoon tomato paste
  • Handful of fresh basil leaves (the more the better)
  • 3 cups chicken stock
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • 1/4 cup milk
  • 3 tablespoons butter
  • Croutons – homemade are best

Heat oil in a large pot on medium heat. Fry onion and carrots for 8-10 minutes. Add the garlic and fry for about 2 minutes.  Add tomatoes, basil, sugar, tomato paste, chicken stalk and salt and pepper to the pot.  Stir well.

Bring soup to a boil and then reduce the heat and simmer for 35 minutes. Let cool, and then transfer to a food processor and purée.

Melt butter in a separate plate and stir in milk. Add this butter and milk mixture to the soup. Stir well. Reheat the soup and serve with homemade croutons, extra-virgin olive oil and fresh herbs.

Healthy Vegetable Soup

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Ingredients:

  • 3 tablespoon extra-virgin olive oil
  • 2 carrots chopped
  • 1 sweet potato chopped
  • Handful of broccoli
  • Handful of brussel sprouts (I used frozen)
  • 3 cloves of garlic minced
  • 3 tablespoons onion chopped
  • 1/2 cup raw tomato puree
  • 2 tomatoes chopped and skinned
  • 3 cups vegetable broth (1/2 vegetable bouillon cube and 3 cups water)
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1/4 teaspoon ground allspice
  • 1/4 teaspoon ground chili pepper
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon salt or to taste

Directions:

Heat oil in pan on medium heat and add onion, carrot and sweet potato. Cook for 5 minutes and then stir in garlic. Cook for another 5 minutes or until slightly browned.

Add dried basil, oregano, thyme, allspice, ground chili, and salt and pepper. Stir, and then add vegetable broth, tomatoes and tomato puree. Bring to a boil. Reduce heat and simmer for 30 minutes. Then add broccoli and brussel sprouts. Cook for 25 mins and remove from heat.

Optional: Add cooked couscous to a bowl and add the vegetable soup on top. Drizzle some extra-virgin olive oil for added flavour.