Sweet Pea and Feta Soup

This bright and beautiful green sweet pea and feta soup can be serve chilled as an appetizer.

Serves: 6-8

Prep Time: 10 min

Cooking Time: 20 min

Total:  30 min

Ingredients

1/2 cup spring onions, chopped
1 medium potato, peeled and chopped
1 clove garlic, chopped
2 cups water or vegetable stock
1 1/2 cups fresh shelled sweet peas
3-4 leaves fresh basil
1 tbsp. lemon juice
salt and pepper

Directions

1. In a large pot add spring onions, potato, garlic and water. Boil for about 15 minutes, until potatoes are tender.
2. Add peas and cook for 4-5 minutes, just until peas have cooked and still remain bright green.
3. Add fresh basil, lemon juice and puree using a handheld immersion blender. Add salt and pepper to taste.
4. Serve chilled or at room temperature, garnished with crumbled feta.

Recipe from bbcgoodfood.com

Curried Lentil Soup

Serve up a hearty bowl of curried lentil soup for dinner tonight.

Serves: 6

Prep Time: 10 min

Cooking Time: 20 min

Total:  30 min

Ingredients

2 tbsp. olive oil
1 onion, chopped
2 cloves garlic, chopped
2 carrots, peeled and chopped
2 stalks celery, chopped
2 tsp. curry powder
1 1/2 cups green lentils, rinsed
4-5 cups vegetable stock
1-2 tsp. fresh lemon juice
salt and pepper, to taste
green onions, thinly sliced, to garnish (optional)

Directions

1. In a large pot heat oil and saute onions and garlic for 1-2 minutes on medium-high heat.
2. Add carrots and celery, cooking for 3-4 minutes.
3. Add curry powder, cooking for 1 minute until fragrant. Add lentils and stock, stirring until well combined.
4. Cook for 20 minutes, until lentils are tender. Puree using an immersion blender.
5. Stir in lemon juice, adding salt and pepper as needed.
6. Serve warm , garnished with a spoonful of Greek yogurt and sprinkled with green onions.

Adapted from blog.danone.ca

Roasted Asparagus Soup

Creamy and smooth, this roasted aspragus soup is perfect for a rainy Spring day.

Serves: 4

Prep Time: 10 min

Cooking Time: 20 min

Total:  30 min

Ingredients

1 lb. fresh asparagus spears, washed and ends trimmed
2 cups vegetable broth
2 tbsp. raw cashews
2 cloves garlic, peeled
1 small onion, sliced
1 tbsp. olive oil
salt and pepper
1 tbsp. fresh lemon juice

Directions

1. Preheat oven to 450 F and arrange asparagus spears on a parchment paper lined baking sheet.
2. Brush lightly with oil and sprinkle with salt and pepper. Bake for 10 minutes.
3. Remove tray from oven and add garlic and onion slices. Rotate asparagus with a spatula and return to oven for an additional 10 minutes, or until asparagus is bright green and tender.
4. Add cashews and 1/2 cup broth to a blender, blending until smooth.
5. Cut asparagus into pieces, reserving a couple of the tops for a garnish. Place asparagus, garlic and onions in blender with cashew mix, along with remaining broth. Blend until smooth.
6. Add lemon juice and blend. Taste and adjust if necessary.
7. Serve heated, garnished with an asparagus head or two.

Recipe from blog.fatfreevegan.com

Curried Butternut and Coconut Soup

A smooth, creamy and spicy soup to warm you up on a chilly night.

Serves: 6

Prep Time: 10 min

Cooking Time: 30 min

Total:  40 min

Ingredients

1 medium butternut, peeled and chopped
1 small sweet potato, peeled and chopped
1 onion, peeled and chopped
2 cloves garlic, diced
1-inch piece fresh ginger root, grated
1 tbsp. oil
1-2 tsp. red Thai curry paste
1/4 tsp. ground cinnamon
1 can coconut milk
4 cups vegetable stock
1-2 tbsp. maple syrup or agave
1 tbsp. fresh lime juice
salt and pepper
unsweetened toasted coconut flakes, to garnish
pistachio pieces, to garnish (optional)

Directions

1. In a pot heat oil and saute onions until translucent. Add garlic, ginger, butternut and sweet potatoes, and cook for another minute.
2. Add curry paste and vegetable stock. Allow to boil until butternut and sweet potato pieces are tender.
3. Blend until smooth using a handheld immersion blender.
4. Add coconut milk and stir. Add maple syrup, lime juice, salt and pepper to taste.
5. Serve warm, garnished with toasted coconut flakes or pistachio pieces.

Lightly adapted from sweetsugarbean.com

Green, Green Soup

A very green inspired soup that's all you need for lunch today!

Serves: 6

Prep Time: 15 min

Cooking Time: 20 min

Total:  35 min

Ingredients

2 tbsp. olive oil
2 onions, minced
4 cloves garlic, minced
1 tbsp. dried thyme
1 tbsp. dried oregano
1 tsp. fresh grated nutmeg
2 medium zucchinis, thinly cut into pieces
1 1/2 lbs. spinach, minced, or 2 packages frozen chopped spinach, defrosted
1 large potato, peeled and cut into small 1" cubes
4-5 cups water
1/4 cup basil pesto
1 package spinach noodles or potato gnocchi (optional)
salt and pepper, to taste
fresh grated Parmesan cheese, to garnish (optional)

Directions

1. In a large pot heat oil and saute onions, thyme and oregano over medium heat until onions are translucent.
2. Add garlic, zucchini and spinach, continuing to saute for another 5-8 minutes until spinach has wilted.
3. Add water and potatoes to pot and bring to a boil. Cover and lower heat, simmering until potato pieces are tender. Season with salt, pepper, nutmeg and pesto.
4. Meanwhile, cook noodles or gnocchi in a separate pot, as directed on package. Drain and divide among serving bowls.
5. Puree about half of the soup using a handheld immersion blender, leaving the other half with chunks. Stir to combine. Taste and adjust seasoning if necessary.
6. Add soup to each bowl with noodles. Garnish with Parmesan cheese and serve immediately.

Lightly adapted from Mollie Katzen's Soups (2007).

Vegan Cream of Mushroom Soup

This creamy mushroom will soup to warm your tummy on a chilly night.

Serves: 4

Prep Time: 10 min

Cooking Time: 20 min

Total:  35 min

Ingredients

2 1/2 cups cauliflower florets
1 1/2 cups plain soy milk or rice milk
1 tsp. olive oil
1 small onion, chopped
2-3 cloves garlic, chopped
2 1/2 cups diced mushrooms, assorted
1 tsp. dried oregano
1/2 tsp. dried thyme
1-2 tbsp. nutritional yeast, to taste
salt and pepper

Directions

1. In a large pot, add cauliflower and rice milk. Cover and allow to come to a boil, stirring occasionally. Remove from heat when cauliflower is tender.
2. Meanwhile, heat oil in a skillet and saute onions and garlic until lightly browned. Add mushrooms and herbs, sauteing for another 4-5 minutes until cooked.
3. Transfer 2/3 of mushrooms into the pot with the cauliflower. Using an immersion blender, puree contents until smooth, or transfer to a food processor. Return to pot.
4. Add remaining mushroom mixture to the puree. Add nutritional yeast, salt and pepper, tasting until desired flavour is reached. If necessary, add some water to thin out the soup.
5. Heat soup on low until thoroughly warmed. Serve immediately.

Lightly adapted from healthfulpursuit.com

Tom Kha Gai Soup

Tom Kha Gai is richly flavoured coconut, chicken and vegetable Thai soup. Vermicelli noodles can be added to the soup, or serve with a side of Jasmine rice.

Serves: 4

Prep Time: 20 min

Cooking Time: 30 min

Total:  50 min

Ingredients

2 chicken breast, cut into bite sized pieces
2 1/2 cups strong chicken broth
2 15 oz. cans coconut milk
2 inch piece galagal root or ginger root, sliced into rounds
1 lemongrass, cut in 1 inch pieces and pounded to release flavour
1 lime, juice and zest, or 4-6 Kaffir lime leaves, lightly bruised
5-6 basil leaves, thinly slices
about 2 1/2 tbsp. fish sauce, to taste
1/2 tsp. sugar
100g small white mushrooms, cut if necessary
1 small red bell pepper, thinly sliced
1 cup fresh baby corn, chopped into pieces
1 Japanese eggplant, cut lengthwise in pieces
2 green onions, chopped
1 tsp. red chili flakes or 1 1/2 tbsp. garlic sriracha, to taste
1 handful fresh coriander leaves, to garnish
choice of rice vermicelli noodles or Jasmine rice, to serve

Directions

1. Boil chicken in lightly salted water until cooked. Drain and rinse in cold water and  set aside.
2. Combine chicken broth and coconut milk in a large pot and bring to a boil. Add galangal root, lemongrass, lime leaves or lime zest and basil. Season with lime juice, fish sauce, sugar, chili flakes and salt. Make sure to add the fish sauce a little bit at a time, while continually tasting. Fish sauce is a key ingredient, but there are many preferences as to how much to use.
3. Add mushrooms, baby corn, red pepper, green onion and eggplant, bringing soup to a boil. Reduce heat and simmer for another 10 minutes. Taste, adjusting seasoning if necessary.
4. Add cooked chicken and vermicelli noodles, if using. Allow noodles to cook, about 2-4 minutes.
5. Serve garnished with fresh coriander leaves.

Adapted from AIR Magazine, Fall 2012 and tasty-yummies.com

Jerusalem Artichoke Soup with Spiced Pumpkin Seeds

A creamy and heartwarming Jerusalem artichoke soup topped with a spiced pumpkin seed garnish.

Serves: 8

Prep Time: 35 min

Cooking Time: 25 min

Total:  60 min

Ingredients

1/4 cup lemon juice
4 cups water
2 1/2 lb. Jerusalem artichokes, thinly sliced
2 tbsp. butter or margarine
1 onion, chopped
2 cloves garlic, chopped
2 yellow potatoes, peeled and diced
6 cups vegetable stock

Pumpkin Seed Garnish
1 tbsp. butter
1 cup raw pepitas (shelled pumpkin seeds)
1/2 tsp. sugar
1/4 tsp. cayenne pepper
1/4 tsp. ground cinnamon
1/4 tsp. ground ginger
sea salt
pepper

Directions

1. Place sliced artichokes, water and 2 tsp. lemon juice in a large bowl. Soak while you prepare the other ingredients, then drain.
2. Melt butter in a large pot and saute onions and garlic.
3. Add potato, artichokes and vegetable stock, bringing it to a boil. Reduce heat and simmer for 15 minutes.
4. Puree using an immersion blender and stir in remaining lemon juice before serving.
5. To make spiced seeds, melt butter in a small saucepan. Add sugar, pepitas and spices, stirring over low heat until the seeds begin to pop.
6. Garnish bowl with spiced pumpkin seeds.

Recipe from LCBO Food & Drink 2012

Parsnip and Root Vegetable Soup

Enjoy this velvety parsnip and root vegetables soup with a side of bread or toast.

Serves: 6

Prep Time: 10 min

Cooking Time: 30 min

Total:  40 min

Ingredients

1 onion, chopped
3 large carrots, peeled and chopped
3 parsnips, peeled and chopped
1 potato, peeled and chopped
1 cup pumpkin puree, optional
4-5 cups water
1 cube vegetable bouillon
1 tbsp. fresh thyme leaves
2 tbsp. fresh basil leaves
3 tbsp. fresh lemon juice
salt and pepper, to taste

Directions

1. In a large pot combine water, onion, carrots, potato, parsnips and stock cube. Bring to a boil, then reduce heat slightly, cooking for 30 minutes until vegetables are tender.
2. Using an immersion blender, blend until smooth. Add pumpkin puree, if using, and additional water to thin soup.
3. Stir in lemon juice, thyme, basil, salt and pepper. Taste and adjust if necessary.
4. Serve warm, with a side of fresh bread or toast.

Adapted from dairygoodness.ca

Leek, Sweet Potato and Kale Soup

An easy to make, colourful soup. Serve with a side of fresh cornbread or bread.

Serves: 4-6

Prep Time: 10 min

Cooking Time: 20 min

Total:  30 min

Ingredients

1-2 tbsp. olive oil
2-3 cups chopped leeks, white parts only, rinsed well
2 cloves garlic, chopped
2 cups diced sweet potato
2-3 cups chopped fresh kale
4-5 cups water
1 vegetable boullion cube
salt and pepper, to taste

Directions

1. Heat oil in a large pot and saute leeks and garlic for 3-4 minutes, until soft.
2. Add water and sweet potatoes, stir to combine and cover. Allow to cook for 15 minutes, until potatoes are tender.
3. Add kale and recover, allowing it to cook for a few more minutes.
4. Add salt and pepper to taste.
5. Serve immediately with a side of fresh cornbread or bread.

Tomato Soup

Serve a bowl of warm tomato soup as an appetizer or main meal on a chilly day.

Serves: 4

Prep Time: 10 min

Cooking Time: 20 min

Total:  30 min

Ingredients

1 onion, diced
5-6 cloves garlic, minced
1-2 tbsp. olive oil
6 cups chopped tinned tomatoes
fresh basil, finey chopped
1 tsp. dried thyme
dash cayenne pepper
dash paprika
salt and pepper
1 tsp. sugar or honey (optional)
dash of heavy cream, grated cheddar or croutons, to garnish (optional)

Directions

1. In a pot heat oil and saute onion and thyme for 3-4 minutes. Add garlic and saute for another minute.
2. Stir in tomatoes and bring to a boil. Reduce heat and simmer, partly cover for 15 minutes.
3. Using a handheld immersion blender, puree soup. If desired, remove tomato seeds by pouring soup through a fine sieve or strainer.
4. Stir in basil and add spices to taste.
5. Garnish with a dash of cream or a sprinkle of cheese or croutons. Serve immediately.

Lightly adapted from Mollie Katzen's Moosewood Cookbook

Sweet Potato Soup with Coconut Milk

Serves: 8

Prep Time: 10 min

Cooking Time: 20 min

Total:  30 min

Ingredients

2 tsp. sesame oil
1 onion, diced
1-2 tsp. fresh ginger root, peeled and diced
2 cloves garlic, diced
1/2 - 1 tsp. Thai red curry paste
3 medium sweet potatoes, peeled and cut into chunks
4 cups vegetable stock
1 cup coconut milk
1 lime, zest and juice
sliced spring onion or sprig of cilantro, to garnish

Directions

1. In a large pot, heat oil. Saute onion, garlic and ginger until lightly browned. Add curry paste and stir for 30 seconds.
2. Add vegetable broth and sweet potatoes. Bring to a boil and reduce to simmer, allowing potatoes to cook until tender, about 15-20 minutes.
3. Using a handheld immersion blender, puree soup.
4. Add coconut milk, lime juice and zest and stir to combine. Heat thoroughly, without boiling.
5. Serve warm, garnished with spring onions or a sprig of cilantro.

Lightly adapted from care2.com