2010 — The Year in Soups

Every last one of the ‘seekrit’ soups from this year, all in one spot!  Which ones were your faves?  Enjoy!

CHICKEN & TURKEY SOUPS

Turkey Noodle — Due to the recent turkey dinners we’ve done I’ve found myself with roasted turkey carcasses that are simmering on the stove as I type!  Chilled, de-fatted, and combined with celery, carrots, onions, green beans, peas, zuchinni, corn, fresh herbes, & Japanese udon noodles.

Classic Turkey Barley, Really! — Turkeys are on special this week, plus it’s been a looooong time since Christmas so we’re bringing back one of my fave winter soups.  Home-made turkey broth with whole grain barley, carrots, onions, celery, zucchini, green beans, peas, corn, tomatoes, & fresh herbes…low fat, high fiber, packed with veggies; it’s all good!

Restorative Turkey Wheatberry Soup — It’s just not the holidays without making soup from the turkey carcass & trimmings and since we’ve got a *lot* of both (again!) we’re making an extra rich, extra low fat turkey broth enriched with whole grain wheatberries & an abundance of veggies.  Absolutely perfect for the morning after the night before, if you know what I mean and I think you do!

Chicken Faux Pho — Our keffir lime leaf, ginger, & lemongrass seasoned home-made chicken broth with baby bok choy, shiitake mushrooms, carrots, snow peas, & baby corn…rice noodles, spring onions, bean sprouts, fresh basil, thai chilies, & lime wedges sent on the side for you to add at the last minute to the heated broth.  Not quite ‘real’ pho, but a fabulous faux pho none-the-less!

Wild Mushroom & Seven Grain Chicken — The champêtre wild mushroom combo with extra portabella & cremini shrooms slow sautéed then added to our extra rich, home-made, de-fatted chicken broth with carrots, onions, celery, fresh parsley, & steamed seven grain mix.  A special appearance for a certain mushroom lover out there!

Chicken, Bacon, & Barley — Whole grain barley simmered till tender in our home-made, de-fatted, extra rich chicken broth given a smokey touch w/ crispy bacon bits along with celery, carrots, onions, green beans, zucchini, petit pois, & fresh corn.  A bowl of summer harvest veggies that’ll fill you up!

Herbed Chicken & Wild Rice — Our extra-rich home-made veggie broth with carrots, onions, celery, petit pois, kale, whole grain brown rice, & Canadian wild rice….slow simmered & generously laced with chunks of chicken & plenty of fresh herbes.  Perfect for all my peeps who’ve been hit with the sniffles lately!

Mushroom Barley Chicken — Tender whole grain barley slow simmered in our extra rich, home-made chicken broth with sautéed mushrooms, mushrooms, & more mushrooms along with celery, carrots, & onions.  A bit of a twist on our Beef’n’Barley Mushroom that you’ve come to know & love!

Classic Chicken and Rice, But, Well, Not — Our extra-rich, de-fatted homemade chicken broth with carrots, onions, celery, peas, zucchini, Italian parsley, generous chunks of chicken, and the whole-grain goodness of a seven grain mix (brown rice, oats, wheat, spelt, kamut, wild rice, & barley) instead of plain old rice.  Perfect for these damp & chilly days!

Veracruz Chicken & Tortilla — By special request!  Crispy oven ‘fried’ julienned white corn tortilla strips to top our homemade crazy-rich defatted chicken broth swimming with chunks of boneless chicken breast, tomatilloes, sweet & hot peppers, onions, fresh coriander, roasted green chilies, & black beans.  Tortilla strips sent separately so they keep their crunch!  Just heat up your soup and add them when ready to serve.

Cockaleekie — A Scottish classic and a special request…made with our home-made, de-fatted, extra rich chicken stock, diced chicken, & slow sautéed leeks, thickened w/ whole wheat flour and ‘creamed’ w/ zero fat sour cream.

Chicken & Keffir Lime Udon Noodle — Udon noodles, snow peas, sprouts, carrots, baby corn, chicken, chinese cabbage, & green onions in our home-made chicken broth infused with keffir lime leaves, fresh lemongrass, thai green chilies, & ginger then enriched with a touch of red miso.  A twist on traditional chicken noodle soup that’s just as good for mid-winter colds!

Italian Wedding — Crazy popular when we ran it last spring it’s back again in honour of a good friend’s upcoming nuptials!   We’ve taken the classic version and ‘health-ified’ it by using lean’n’mean turkey meatballs instead of the usual fat heavy beef ones, and finely shredded kale as well as the traditional spinach, onions, celery, carrots, & mini-pasta in our herbed tomato vegetable broth with parsley & fresh basil.  Definitely a meal-in-a-bowl!

Mulligatawny — Another back by special request!  Our version of the classic soup that was a fave of the British colonists in India… extra rich home-made chicken broth given a touch of spiciness via our Madras curry blend w/ tomatoes, onions, root veggies, whole grain brown rice, & the sweetness of diced fresh apples.

SAUSAGE/HAM/BACON/BEEF SOUPS

Roasted Corn & Bacon Chowder — Chunks of red potatoes, celery, peppers, onions, & carrots in a lightly thickened veggie broth with roasted fresh corn on the cob (de-cobbed of course!) & crispy bacon bits (de-fatted of course!) seasoned with fresh thyme & Italian parsley.

Cheesy Bacon & Broccoli — Tender broccoli florets & smokey, crispy bacon bits combined in a smooth’n’creamy veggie broth given a flavour kick w/ old cheddar, thickened w/ whole grain flour, and given a zippy touch of creaminess via low fat sour cream.  Goes great w/ grilled cheese sandwiches!

Bacon Barley Mushroom — Combining one of our fave clients fave soup flavours all in one!  Whole grain barley slow simmered with carrots, onions, celery, and lots and lots and lots and lots of mushrooms in our home-made veggie broth with sage, garlic, crispy bacon bits, & Italian parsley.  Smoky, hearty, & filling…perfect for a quick week-day dinner w/ a crusty whole grain baguette & a fast green salad.!

Smoked Ham & Barley w/ Fresh Kale — Smoked picnic pork shoulder slow simmered with celery, onions, carrots, bay leaves, & spices, then de-fatted & chopped only to be added back to the flavourful broth with whole grain barley, more carrots, onions, & celery, and finely shredded fresh kale.  A meal in a bowl!

Classic, But, Well, Not Minestrone — Extra veggies, whole grain pasta, defatted spicy Italian sausage, whole grain wheatberries, & our home-cooked romano beans give this classic Italian soup an extra nutritional boost.  Zucchini, carrots, onions, celery, green beans, butternut squash, peas, & finely shredded kale star as the veggies in an herbed tomato broth with spicy sausage, pasta, wheatberries, & romano beans rounding it all out.  Our weekly ‘meal-in-a-bowl’ offering!  (Vegetarian?  No problem for us to leave the sausage out of yours!  Just let me know!)

Oh So Very Classic Scotch Broth — Requested months ago but the weather hasn’t been very cooperative for a hearty soup!  Whole grain barley, carrots, onions, navets, celery, bay leaves, parsley, and a touch of sage simmered together in our home-made, de-fatted lamb broth with tender chunks of roasted leg of lamb.  Definitely a meal in a bowl!

 

Tex Mex Black Bean — Our home-cooked spiced black turtle beans with sautéed  peppers, onions, celery, fresh corn, & carrots given a South of the Border smack with our TexMex seasonings, fresh cilantro, smokey chipotle peppers, and a zesty touch of lime.  Carnivorous?  We can add thin sliced smoked sausage to yours for a flavour + protein hit!

 

Smoked Ham & Lentil Provençal — Smoked picnic shoulder slow simmered in our home-made veggie broth with teensy wee brown lentils, dark green du Puys lentils, and big fat green lentils along with celery, onions, carrots, peppers, zucchini, mushrooms, and herbes de Provençe.  Perfect for a mid-week dinner w/ a multigrain baguette & refreshing baby greens salad.

Classic, Well, Almost, Beef’n’Barley — Whole grain barley & wheatberries in our home-made beef broth with carrots, onions, celery, navets, tomatoes, petit pois, green beans, & Italian parsley….a hearty, healthy, comforting meal in a bowl!

K.I.S.S. Beef & Veggie — A vast assortment of fresh veggies lightly & simply simmered in our rich (and de-fatted!) home-made beef broth with tender chunks of blade roast beef, enlivened w/ fresh herbs & carbed up with the addition of whole grain wheatberries.  Keepin’ it simple & comforting on this rainy cold day!

Fava Bean, Barley, & Bacon — A twist on the ever popular split pea soup this time we’re using dried fava beans slow simmered in our home-made veggie broth with whole grain barley, carrots, onions, celery, & fresh Italian parsley given a hit of bacon-y goodness with crispy (de-fatted of course!) smoked bacon bits.  Vegetarian? No problem to leave the bacon out of yours!

Italian Lentil & Sausage — A classic ethnic New Year’s soup featuring coin shaped lentils & spicy sausage combined with red & green peppers, sweet onions, tomatoes, & fresh basil…simmered into a hearty, filling soup that says “buona fortuna!” to you & your loved ones.  Vegetarian?  No problem to leave the spicy sausage out of yours!

Tomato, Smoked Ham, & Barley — A lightened up version of a winter fave this time we’ve taken some of the gorgeous Quebec feild tomatoes that are hitting the stores and simmering them in our home-made (de-fatted of course!) ham broth along with celery, carrots, onions, whole grain barley, chunks of lean smoked ham, & sage.

Chicken, Bacon, & Barley — Whole grain barley simmered till tender in our home-made, de-fatted, extra rich chicken broth given a smokey touch w/ crispy bacon bits along with celery, carrots, onions, green beans, zucchini, petit pois, & fresh corn.  A bowl of summer harvest veggies that’ll fill you up!

Lean’n’Mean White Bean w/ Garlic Sausage & Kale — Our “healthed up” version of a classic Portugeuse soup…extra lean smoked garlic sausage, peppers, onions, celery, carrots, & our home-cooked white beans slow simmered in our extra-rich (defatted of course!) chicken broth with loads of fresh kale added for the last few minutes of simmering to retain maximum nutrition & pretty green-ness!.  Add a green salad & a multigrain baguette for a super fast’n’filling weeknight dinner!

Tuscan White Bean & Bacon w/ Fresh Kale — Sunny, warm Tuscan herbes & spices flavour this fiber-rich, nutrient-packed soup of finely shredded fresh kale, onions, carrots, tomatoes, and our home-cooked white beans simmered together with an extra dollop of sun-dried tomato pesto and crispy bacon bits added at the end. (Vegetarian?  No problem, we can leave the bacon out of yours!)

Smoked Ham & White Bean — A nod to the traditional Easter ham; this soup starts with slow simmering a smoked picnic shoulder then combining the tender meat with onions, carrots, celery, onions, garlic, basil, parsley, & white navy beans in the (de-fatted!) bay leaf infused ham broth & simmering till the beans are toothsome & tender.

Classic (But, Well, Not) Split Pea w/ Smoked Ham — Whole & split yellow peas slow simmered with whole grain barley in our home-made (de-fatted!) smoky herbed ham broth with onions, celery, carrots, fresh dill, & tender chunks of smoked ham.  Exactly what I want on this chilly grey day!

Swingin’ Split Pea & Barley Vegetable — A bit of a twist on our usual split pea soup, this time enhanced with whole grain barley (to complete the proteins and add flavour & thickness) along with loads of fresh veggies.  Split & whole yellow peas slow simmered in our home-made veggie broth with whole grain barley, carrots, onions, celery, zucchini, peas, corn, green beans, & fresh herbes.  Carnivorous?  We’ll add diced smoked ham to yours!

Smoked Ham & Caraway Cabbage — Finely shredded regular & savoy cabbage simmered in our home-made ham broth with tender chunks of smoked ham, toasted caraway seeds, carrots, onions, celery, & bay leaves.  A hearty bowl of cruciferous delights!

Ukrainian Caraway Cabbage & Bacon — My Mom’s cabbage soup recipe….a mix of savoy & regular cabbage, carrots, onions, & celery w/ smokey bacon, parsley, & toasted caraway seeds.  A taste of home for me!

SEAFOOD/FISH SOUPS

Roasted Corn & Crab Chowder — A rib stickin’ soup of roasted corn, carrots, onions, celery, petit pois, potatoes, & ‘crab’ in our home-made veggie broth lightly thickened with whole grain flour and given a touch of creaminess with low fat yogurt.  Add a green salad & crusty, warm baguette and you’ve got yourself dinner!

Salmon & Spinach “Chowder” — Our home-made tomato based fish bouillion swimming w/ chunks of fresh salmon, shredded spinach, diced potatoes, onions, celery, tomatoes, & carrots….packed w/ healthy omegas, the goodness of spinach, and a splash of lycopenes from the tomatoes.  Perfect w/ a multigrain baguette & a green salad for a fast week-night dinner!

Springtime Seafood & Asparagus Chowder — Fresh Atlantic salmon, jumbo shrimp, mussels, & scallops gently poached in a light’n’creamy seafood broth with fresh asparagus, carrots, onions, celery, petit pois, & diced new potatoes given a zippy springtime flavour w/ fresh dill & zingy lemon zest.

Fresh Atlantic Salmon & Corn Chowder — Fresh Atlantic salmon filets lightly poached in our home-made fish bouillion with local corn, potatoes, celery, onions, carrots, & petit pois…all thickened w/ whole grain flour, lightly creamed w/ zero fat yogurt, and given a splash of fresh greenness with fresh dill.  An omega packed meal in a bowl!

Salmon & Seafood Chowder — A fave winter soup of mine that’s truly a meal in a bowl.  Wild Atlantic salmon, shrimp, scallops, calamari, & mussels combined with carrots, onions, celery, potatoes, & sweet peppers in our homemade seafood broth & low fat milk thickened with whole grain flour for a fabulous filling soup.

Manhattan Wild Salmon & Shrimp Chowder — A lightly herbed tomato & seafood broth with celery, carrots, peppers, potatoes, & onions slow simmered to blend the flavours then chunks of salmon & steamed shrimp added at the last minute to keep them from overcooking.

Arctic Char Cheer-Up Chowder — EPA and DHA, the dominant form of omega-3s in fish, have been linked to a decreased risk of depression, perfect as a booster for the shorter days to come.  And if you’re sceptical about that then there’s always the hearty yumminess to cheer you up. Tender chunks of this oh-so-good-for-you-fish w/ cubed baby potatoes, celery, onions, carrots, petits pois, & fresh parsley in our home-made fish boullion (made with the bones of said fish!) lightly thickened with whole grain flour and given a zippy creaminess (and calcium boost!) with zero fat buttermilk.

VEGETARIAN SOUPS

“Cream” of Broccoli & Mushroom — Nice & simple to let the flavours shine!  Sautéed white & cremini mushrooms with lightly steamed broccoli florets in our home-made veggie broth lightly thickened with whole grain flour & “creamed” with low fat yogurt.  Lactose issues?  No prob to leave the yogurt out of yours!

Dilled Sweet Potato & Fennel — Vivid orange beta-carotene packed sweet potatoes slow simmered & puréed till silken smooth laced with ribbons of roasted fennel & the bright springtime flavour of fresh dill.  A new soup for my seekrit peeps!

Classic Cream of Mushroom — Simple, and perfect!  Sliced cremini, button, & portabella mushrooms swimming in a lightly thickened herbed veggie broth given a touch of creamy richness with zero fat Greek yogurt.

Clementine’d Carrot & Sweet Potato — Another “Cream” of soup, this time with beta carotene packed carrots & sweet potatoes simmered in our home-made veggie broth w/ clementine zest and fresh coriander…puréed till smooth and given a tangy zip with low fat yogurt.  Fat free & fiber filled!

Caerdydd Potato — A tip’o’the hat to Wales with this soup made of fresh leeks simmered w/ diced skin-on potatoes in a herbed veggie broth, puréed to a silken smoothness, ‘creamed’ with low fat yogurt, and richened with a touch of extra virgin olive oil…perfect comfort food for a chilly winter day!

“Cream” of Green — A soup that will help beat off the sniffles & boost your immune system!  Sautéed finely shredded kale, swiss chard, & fresh spinach puréed till silken smooth in our veggie broth enhanced with fresh basil & Italian parsley, lightly thickened with whole grain flour, & “creamed” with low fat yogurt.  It’s Kermit’s fave!

Dilled “Cream” of Carrot — Sweet Quebec carrots simmered in our home-made veggie broth, thickened with whole grain flour, ‘creamed’ with zero fat yogurt and given a touch of way-too-far-away springtime flavour with fresh dill and a touch of citrus.

Herbed Pumpkin & Sundried Tomato — A smooth and spicy vegetarian soup with hard core betacarotene, lycopenes, and fiber…slow simmered fresh pumpkin and onions in our home-made vegetable broth liberally laced with sundried tomatoes & fresh herbs.

“Cream” of Wild Mushroom & Fresh Herbes — Slow sautéed cremini & portabella mushrooms given the ‘au savage’ touch w/ that wonderful champetre wild mushroom mélange…lightly thickened with whole grain flour, ‘creamed’ with low fat milk, and given a soothing woodsy warmth with fresh herbes.

Genovese “Cream” of Veggie — A plethora of fresh veggies (carrots, onions, broccoli, celery, fennel, mushrooms, spinach, kale, sweet potatoes, & Italian parsley, & peppers) gently simmered in our home-made veggie broth thickened w/ whole grain flour, ‘creamed’ with zero fat yogurt, and laced with fresh basil pesto & roasted garlic with a touch of fresh lemon zest for zip.  Your “one-a-day” in a bowl!

Curried Apple & Spaghetti Squash — The local squash is just too beautiful not to feature again, this week we’re trying the ever-amusing spaghetti squash!  Chunks of fresh apple, onions, & celery lightly tossed in canola oil & seasoned with our own Madras curry blend then high heat roasted & combined with ‘de-stranded’ spaghetti squash, our home-made veggie broth, & whole grain brown rice into a Quebecois twist on the classic Mulligatawny soup.

“Cream” of Asparagus —  Perfectly simple and perfectly delicious!  Thin sliced tender fresh asparagus added to our home-made veggie broth lightly thickened with whole grain flour & enhanced w/ puréed asparagus & fresh dill for a double hit of springtime flavour!  Extra thick zero fat Greek yogurt swirled in for a creamy finish, and if you’ve got lactose issues just let me know, not a problem to leave the yogurt out of yours!

Spicy Buttercup Squash & Roasted Red Pepper — Beta-carotene packed buttercup squash blended with lycopene packed roasted sweet & hot red peppers, onions, celery, & Italian parsley for a soup that revives your body *and* soul.  Add a green salad & multigrain baguette and you’ve got yourself a fast & nutritious light dinner!

Roasted Fennel & Carrot — Fresh fennel & local carrots tossed with extra virgin olive oil & slow roasted till golden, then simmered in our home-made veggie broth till tender and puréed till smooth.  Given a touch of thickening w/ whole grain flour & lightly ‘creamed’ with zero fat yogurt…a bowl of delicate fall flavours!

“Cream” of Roasted Garlic & Zuchinni —  Mellow slow roasted garlic blended w/ shredded zuchinni, Italian parsley, & fresh basil in our home-made veggie broth lightly thickened w/ puréed skin-on potatoes & given a velvety tang with light sour cream.  Full flavoured & fat free, what’s not to love?

“Cream” of Leek & Herbed Chevre — A twist on the ever popular Wild Mushroom & Chevre this time we’ve taken slow sautéed leeks and puréed them with local crop potatoes (simmered in our home-made veggie broth), tangy chevre, & fresh herbs for a silken smooth, rich (but low fat!), creamy bowl of comfort!

“Cream” of Roasted Garlic & Butternut Squash —  Combining two requests into one this time around….mellow slow roasted garlic & butternut squash blended with Italian parsley, & fresh basil in our home-made veggie broth lightly thickened w/ whole grain flour & given a velvety tang with light sour cream.

Herbed Butternut Squash & Sundried Tomato — A smooth and spicy vegetarian soup with hard core betacarotene, lycopenes, and fiber…slow simmered butternut squash and onions in our home-made vegetable broth liberally laced with sundried tomatoes & fresh herbs then puréed till smooth’n’silky.

Chevre & Champignons Sauvage — A medley of wild mushrooms in a rich tasting (but low fat!) smooth & soothing veggie broth enriched with puréed slow sautéed cremini & button mushrooms, fresh herbes, whole wheat flour, & low fat sour cream all given a flavour blasting boost with herbed soft chevre whisked in at the last minute.  Try stirring in a handful of baby spinach or arugula leaves when you’re re-heating it for a ‘greened-up’ variation!

“Cream” of Cauliflower and Fresh Dill — A special request from one of our soup lovin’ seekrit regulars!  Shockingly good for you cauliflower (w/ thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, Vitamin C, Vitamin K, Vitamin B6, folate, pantothenic acid, potassium and manganese…who knew??) simmered in our home-made veggie broth, thickened w/ whole wheat flour, and “creamed” with 2% yogurt with plenty of zippy fresh dill for a blast of springtime flavour.  High fiber, very low fat, and if you’re lactose challenged just lemme know and we’ll leave the yogurt out of yours!

Classic (Well, Almost) Borscht — Vegetarian version of my Mom’s Ukrainian beet soup (big shout out to Mom!)…grated fresh beets, carrots, onions, celery, beet greens, & swiss chard in a homemade veggie broth zinged w/ fresh lemon & brightened w/ fresh dill.  Even better when you add a spoon (or two!) of sour cream.

“Cream” of Broccoli & Dill — Fresh broccoli quick simmered in our home-made veggie broth to keep it’s nutrients, given a spring-time flavour boost with fresh dill, thickened w/ whole grain flour, and “creamed” w/ low fat yogurt.  Lactose problems?  Just lemme know and we can leave the yogurt out of yours!

Red Lentil w/ Curry Roasted Veggies — Tiny & tender red lentils slow simmered in our home-made veggie broth with carrots, sweet potatoes, onions, peppers, & celery tossed with canola oil & curry powder then high heat roasted before being added to the soup at the last minute with fresh cilantro & a touch of lime zest + juice for a full flavour spectrum!  Try it with a dollop of yogurt added for extra calcium & creaminess!

Swingin’ Split Pea & Barley Vegetable — A bit of a twist on our usual split pea soup, this time enhanced with whole grain barley (to complete the proteins and add flavour & thickness) along with loads of fresh veggies.  Split & whole yellow peas slow simmered in our home-made veggie broth with whole grain barley, carrots, onions, celery, zucchini, peas, corn, green beans, & fresh herbes.  Carnivorous?  We’ll add diced smoked ham to yours!

Tex Mex Black Bean — Our home-cooked spiced black turtle beans with sautéed  peppers, onions, celery, fresh corn, & carrots given a South of the Border smack with our TexMex seasonings, fresh cilantro, smokey chipotle peppers, and a zesty touch of lime.  Carnivorous?  We can add thin sliced smoked sausage to yours for a flavour + protein hit!

Moroccan Chickpea — Our home-cooked chickpeas slow simmered with onions, carrots, celery, sweet peppers, tomatoes, green beans, & zucchini given a sprightly citrus touch with clementine zest and a spicy punch of classic harissa.  Not a fan of spicy stuff?  No worries, just let me know and we’ll give you the tame version!

Cuban Black Bean & Sweet Potato — A hearty tropical soup with our home-cooked black beans, diced sweet potatoes, peppers, carrots, celery, & onions in our made-from-scratch veggie broth enlivened with our Cuban mojo spice blend and a dash of fresh lime zest & juice.  A warm-your-bones soup for these frigid February days!

Three Lentil Provençal — Teensy brown lentils, tiny du Puys, and big green lentils all slow simmered in our home-made veggie broth with provençal herbes, carrots, onions, celery, green beans, zucchini & spinach.  Add a whole grain baguette & a green salad for a fast’n’fabulous weeknight meal!

Spicy Caribbean Pumpkin & Black Bean — Loaded with beta carotene, fiber, vitamin C, & lycopenes we’ve taken fresh local pumpkin, sweet peppers, onions, celery, & our home cooked black beans then combined them into a spicy low fat soup with fresh thyme & habenero peppers gentled w/ a touch of coconut millk to smooth the heat and add a hint of richness.  A taste of the tropics for a chilly fall day!

Curried Three Lentil & Spinach — Big green, little green, and teensy wee brown lentils slow simmered in our home-made vegetable broth with carrots, onions, celery, & spinach given a flavourful zap with a cinnamon & ginger laced curry paste.  Try adding a dollop of yogurt or sour cream for a hit of zippy creaminess.

Curried Red Lentil, Pumpkin, & Spaghetti Squash — A twist on our usual pumpkin soups this has the intriguing texture of steamed fresh spaghetti squash added along with onions, celery, & our own Madras curry blend to complement the sweet goodness of the pumpkin….simmered with teensy red lentils in our home-made veggie broth and given a touch of creaminess with zero fat yogurt.

African Black Bean & Peanut — Protein packed via combined veggie proteins and peanuts this soup also has a lycopene boost (via the tomatoes) and our BFF kale brings all it’s usual great stuff to the table.  Our twist on a classic West African soup…tomatoes, onions, carrots, celery, brown rice, black beans, & peppers in a spicy vegetable broth enriched with peanut butter & given a nutritional grand slam with finely shredded fresh kale.  Sounds weird, tastes great!

Black Eyed Pea Gumbo — A taste of the deep South for y’all!  Our home-cooked black-eyed peas slow simmered with tomatoes, peppers, carrots, celery, onions, & okra given a NOLA kick with our blend of cajun spices.

Tomato Rice, But, Well, Not —  We’ve taken another classic and (as usual!) ‘healthed it up’ by using seven different whole grains instead of plain old rice, and adding finely chopped peppers, onions, carrots, celery, & fresh parsley along w/ a touch of roasted garlic & fresh basil for an extra flavour boost.

Miso Matzo Ball — And a nod to the traditional Passover chicken & matzo ball soup; this one starts with a white miso veggie broth enhanced with ginger, sesame, baby bok choy, spouts, carrots, & green onions with beaten egg (as a symbol of life and the perpetuation of existence) swirled through, then topped w/ simmered mini-matzo balls.  Fantastically fusion, no?

A – Z Fifteen Veg Barley — This veggie soup has it all…carrots, celery, onions, green beans, mushrooms, sweet potatoes, peas, kale, corn, peppers, tomatoes, spinach, turnip,and, of course, anise & zucchini all combined in our home-made vegetable tomato broth with whole grain barley & fresh herbes.

Roasted Fall Veggie & Wheatberry — A hearty ‘meal in a bow’ soup for the vegetarians (and everyone else of course!) this week.  High heat roasted peppers, onions, eggplant, & zucchini added to slow simmered whole grain wheatberries with roma tomatoes, herbes, garlic, extra virgin olive oil, and a touch of balsamic for zing!  Add some crumbled feta or parmesan curls for extra flavour (plus protein & calcium!)

Mushroom Barley Miso — Slow sautéed cremini & portabella mushrooms simmered with julienned shiitakes & whole grain barley in our home-made veggie broth enriched at the last minute with white miso, and given a bit of a kick w/ shredded fresh ginger & a touch of ‘rooster’ sauce.

COLD SOUPS

Quadra-Colour Roasted Pepper Gazpacho — Roasted red, green, yellow, & orange peppers combined with fresh local cucumbers, Roma tomatoes, spanish onions, garlic, & parsley with a touch of white balsamic and a swirl of extra virgin oilive oil.  A salad you can drink with a straw, if you should want to!

Classic Gazpacho —  I’m in love with the Quebec tomatoes this year so we’re featuring them in a totally classic gazpacho along with Quebec field peppers, cucumbers, spanish onion, Italian parsley, extra virgin olive oil, and a touch of balsamic vinegar.  Completely simple to let those fresh veggie flavours shine!

Chilled Caribbean Pumpkin & Coconut — Puréed silken smooth pumpkin, sweet potatoes, celery, onions, hot peppers, & thyme cooked in our home-made veggie broth & young coconut juice then given a hint of creamy richness with coconut cream.  Smooth’n’spicy it’s also great heated up!

Chilled Watercress — Shockingly power-packed watercress (turns out it’s a good source of folate, pantothenic acid, copper, vitamin A, C, E, K, B6, thiamin, riboflavin, calcium, magnesisium, phosphorus, potatssium, and manganese…wowza!) lightly blanched, puréed with local new crop potatoes, and given a touch of creaminess with zero fat greek yogurt.

Classic, But, Well, Not, Vichychoisse — New crop local leeks gently sautéed & combined w/ potatoes simmered in our home-made veggie broth then given a creamy touch w/ zero fat sour cream & puréed till silken smooth.  Great hot or cold!

Dilled Cold Cucumber & Smoked Salmon — Fresh dill, lemon zest + juice, capers, english cucumbers, zero fat yogurt, & ribbons of smoked salmon combine in this sprightly protein packed cold soup.  Perfect as a starter for an elegant barbeque or with a quick salad for a light lunch!  Vegetarian?  Not a problem to do yours sans saumon!

Chilled Thai Pumpkin & Coconut — As promised it’s back this week after getting pre-empted by the watermelon soup last week!  Toasted coconut, coconut milk, & coconut cream whisked together with puréed pumpkin, fresh ginger, lime zest & juice, Thai red curry paste, baby corn, fresh basil, green onions, & red peppers.  Rich’n’smooth, packed w/ betacarotene & fiber, and dairy-free…what’s not to love?

Chilled Ginger Cilantro Watermelon — Puréed seedless watermelon, minced fresh ginger, finely diced cucumbers, a chiffonade of fresh cilantro, and a touch of coconut millk to add creamy richness all mixed together & you’ve got a refreshingly healthful (and pretty!) soup for a quick summer lunch or afternoon pick-me-up.

Cantar Victoria! Gazpacho — With the last of our tributes to the World Cup we’re celebrating Spain’s victory over the Netherlands!!  Diced fresh roma tomatoes, english cucumbers, sweet peppers, spanish onions, sun-dried tomatoes, garlic, & parsley lightly processed and given a swirl of extra virgin olive oil for richness along with a splash of balsamic vinegar to round up all the flavours in harmony.  Makes a great appetizer/cocktail for bbqs with a hit of vodka or tequila added!

Dilled Marinated Cucumber & Greek Yogurt — This week’s cold soup is one of my faves; paper thin slices of english cucumber & red onion marinated in fresh lemon & extra virgin olive oil then combined with thick, rich, zero fat Greek yogurt & finely minced fresh dill.  Crumble in some feta for an extra hit of flavour, or try adding chilled baby shrimp for a protein boost!

Gazpacho Verde — The classic Gazpacho given a south of the border twist with tomatilloes replacing the Roma tomatoes for a bright vivid green cold soup.  English cucumbers, green peppers, fresh cilantro, roasted green chilies, & lime zest + juice round it out with a drizzle of extra virgin olive oil adding a touch of healthy richness.  Try it with a dollop of plain yogurt or lowfat sour cream & some diced avocado!

Roasted Red Pepper Gazpacho — Tomatoes, cucumbers, green peppers, spanish onion, parsley, & fresh basil given a spin in the cuisinart with finely chopped roasted red peppers added & a splash of extra virgin olive oil to smoooooth it all out!  Try it w/ a shot of vodka for a perfect hot weather pick-me-up!

Gingered Carrot Mango — This week’s chilled offering…this time the spicy warmth of fresh ginger offsets the earthy sweetness of carrots with golden mango & red miso smoothing the edges and zero fat yogurt adding a creamy tang.  Great cold, but try it heated up too!  (You can also make a rockin’ palate cleansing ‘granita’ by popping it in the freezer till slushy!)

Classic Cold Minted Cucumber — The first cold soup of the season & one of our best sellers!  Finely chopped english cucumbers, sliced balaadi cukes, and green onions in a low fat yogurt & buttermilk base enlivened w/ fresh mint.  Give it a protein boost by adding baby shrimp!