Curried Two Potato Soup

Yup, it’s cold!

I wanted soup and only had one fairly large sweet potato.  I didn’t think that would be enough to make a good pot of soup with so I grabbed a couple of medium sized white potatoes I had and used them too.

WHAMMO…..Two potato soup!

I added some curry, turmeric and some cayenne pepper just to add some more heat.

I must say, this soup turned out better than I had anticipated…so I thought I’d share it with you all.


  • one medium sized sweet potato
  • two medium sized white potatoes
  • half a white onion, sliced
  • 2 tbsp olive oil
  • 1 tsp turmeric
  • 1 tbsp curry powder (make this a healthy dose to make sure the potatoes are covered)
  • 6 cups of water or broth (I used water this time and it was very thick and creamy anyhow)
  • dash of salt and pepper
  • 1/2 tsp cayenne pepper



  1. In a large pot, put in your olive oil on medium heat.
  2. Cut up the onion and put into the heated oil. Stir and cook to soften the onion.
  3. Once the sweet potato and white potato are peeled and cubed, toss them into the pot with the onions.  Stir to combine with the onions.
  4. Put in the spices.  Stir and coat the potatoes.
  5. Cook and stir for another 5 minutes on medium heat.
  6. Add in the water or broth. Stir.
  7. Continue to cook on medium/high until a smooth boil.
  8. Turn heat down to low/medium and cook until the potatoes are soft. This took about 20 minutes.  I also like to leave the lid off for this part to evaporate a little water if I think there is too much.
  9. Once the potatoes are cooked, take off heat.
  10. Let is cool a bit before using immersion blender or pouring into a blender to smooth out the chunks of potato.

All that is left now is to make a yummy piece of toast or bagel (that is what I had last night) and enjoy.  The little kick of cayenne will definitely keep the heat going.

Hope you all enjoy this souper easy recipe!  Doh!

sweetpotato soup


Rockin Moroccan Lentil Soup


sorry…had to do that…I have resisted until now but had to break out the  Seinfeld…without the No!

Love the Moroccan spice!!!  We have a beautiful spicy lentil soup for you today that is full of veggies and Moroccan spice!


  • 1 tbsp olive oil
  • 1 large red onion, finely chopped
  • 3 cloves garlic, minced
  • 1 ½ cups red lentils
  • 2 Tbsp ground cumin
  • ½ tsp ground turmeric
  • ½ tsp ground cinnamon
  • ½ tsp ground ginger
  • ½ tsp smoked paprika
  • 1 X 15 ounce can chopped tomatoes with liquid
  • 1 Tbsp honey
  • 3 bay leaves
  • 7 cups water
  • ½ tsp sea salt
  • ½ tsp ground pepper to taste
  • 2 tbsp fresh lemon juice
  • ½ cup plain yogurt



  1. Saute onion and garlic in oil in large saucepan over medium heat for 5 minutes, or until onions are soft. Stir in lentils, cumin, turmeric, cinnamon, ginger and paprika and continue cooking for 1 minute. Add tomatoes and liquid, honey, bay leaves, 7 cups water, salt and pepper to taste. Bring to a boil. 

  2. Cover pan; reduce heat to medium-low. Simmer 20 minutes, or until lentils fall apart, and soup is thick. Add water to thin, if needed. Remove bay leaves; stir in lemon juice. Serve with a dollop of yogurt.



This recipe will make about 8 servings.

221 calories, 12 g protein, 5 g fat, 32 g carbohydrates, 7 g fiber



Creamy Cauliflower and Carrot

From our friend Sandy at Keep it Real Nutrition!!!

We posted a roasted cauliflower and carrot soup earlier this soup month so it may seem we are on repeat here, but I saw this recipe the other day and thought I’d share it as well.

If you’re strapped for time especially and you want to make a homemade soup, sometimes we opt on and crack open a can instead.  With this recipe, you can have that homemade soup with really great ingredients and no invest a whole lot of time into it.  Sometimes necessity of our busy lives gets us to look for some other ways to do things. So in that spirit, I would like to share a Creamy Cauliflower and Carrot soup!


  • roughly chop onion
  • two celery and a two carrots
  • 1/2 tsp thyme,
  • 1/4 tsp turmeric
  • 1.5-2 tbsp of butter, olive oil or ghee.
  •  500g bag of frozen cauliflower
  • 4 cups of vegetable broth


  1. Roughly chop an onion. Slice the stalks of celery and a peel and slice a few carrots
  2. Add in the spices.
  3. Put the veggies into a large pot with the butter or olive oil
  4. Add in the veggie broth and frozen cauliflower.
  5. Bring it up to a boil and then turn down to simmer for about 20 minutes
  6. Blend with an immersion blender to get that creamy consistency.
  7. Top with some parmesan or vegan parmesan and salt to taste.


We love to share recipes and this one stood out as we find ourselves sometimes short of time but don’t want to lose the goodness of fresh food.

Give both the recipes we have posted for Cauliflower and Carrot soup a try!

Aye! It’s Cock-a-Leekie Soup!

Let’s take a trip to Scotland and have some soup!


Cock-a-Leekie soup is a comforting and humble soup with simple ingredients, but when they all come together, the soothing blend is delightful.  Inspired by the highlands of Scotland and we made it vegetarian!


  • 1 tbsp olive oil
  • 3 cloves garlic
  • 6 medium carrots, chopped
  • 2 celery sticks, chopped
  • 2 leeks, white parts only, washed well and sliced into thin rounds
  • splash of white wine
  • 2 bay leaves
  • 2 tbsp fresh thyme or 1/2 tsp dried
  • 1/2 tbsp fresh oregano or 1/4 tsp dried
  • 6 cups vegetable stock
  • 1/3 cup brown rice
  • 1 cup frozen peas
  • juice of fresh lemon
  • 1/4 tsp sea salt
  • pepper to taste


  1. Heat the oil in a large heavy saucepan until warm. Add the garlic and cook for 2 minutes. Add the carrots, celery and leeks and cook for 5 minutes until it all begins to brown.
  1. Splash in the wine and boil, scraping down the pan. Add the thyme, oregano and bay leaves.Add the vegetable stock and rice. Bring to a boil over high heat, then reduce heat to medium-low.
  1. Simmer, uncovered for 25 minutes. Add the peas, and continue to cook for another 5 minutes.
  1. Remove bay leaves, add lemon juice, sea salt and pepper to taste.
  1. Serve hot with homemade scones or Irish Soda Bread or a hearty gluten free-bread.


Smokey Mushroom Miso Soup


Smoke ’em if you got ’em!

Haha…not really, but I couldn’t help myself.

Val’s soup this week is a savoury smokey tasting soup make with a unique tea called Lapsang Souchong.

I know…tea…in soup?!

I had never heard of this tea, but Val had while reading a Rosamunde Pilcher novel many years ago.  The tea was described as a peaty scotch rather that a tea.  I think that really caught Val’s attention!  😉

The black tea is dried by smoking it over a fire of pine wood, which infuses the smokey flavour to the tea.  The tea can be used with other brewed teas or mixed with spices for marinades.  The smokey flavour is a nice treat for vegetarians who miss having a smokey flavour.

This recipe was inspired by a recipe in the book from Soup Sisters.  Soup Sisters is a non-profit organization who donates soup to domestic abuse shelters throughout Canada.   Check out their organization as well as their souper cookbook!



  • 8 tsp Lapsang Souchong tea
  • 6 cups water
  • 4 cloves garlic, minced
  • 2 cups vegetable broth
  • 1/2 cup white miso paste
  • zest of 1/2 lemon
  • 2 tbsp fresh lemon juice
  • 2 tbsp fresh ginger, finely grated
  • 1 tbsp wasabi paste
  • 2 tsp rice wine vinegar
  • 1/2 cup shiitake mushrooms, stems removed and caps thinly sliced
  • 1/2 cup oyster mushrooms, sliced
  • 1/2 cup cremini mushrooms, sliced
  • 1 cup tofu, diced
  • pepper to taste
  • garnish soup with green onions, finely diced



  1. Boil 6 cups of water and steep tea for 3 minutes maximum, any longer than this will make the tea bitter tasting. Strain the tea leaves.
  1. In a large soup pot, combine the brewed tea, vegetable broth and garlic and bring to a boil. Reduce heat to medium-low and simmer uncovered for 10 minutes.
  1. Reduce heat to low heat and add the miso, stir until it is dissolved.
  1. Add the zest, lemon juice, ginger, wasabi and rice vinegar. Simmer for another 5 minutes.
  1. Add the mushrooms and tofu and simmer for 8-10 minutes. Season with pepper to taste.
  1. Add green onions just before serving.

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Brewing the smokey Lapsang Souchong tea.


The smokey, savouriness of this soup will sure to satisfy.

Roasted Red Pepper and Tomato Soup

It’s creamy but not!

I love a creamy tomato soup and I love roasted red peppers.


I don’t want to add cream or milk to the soup so I thought….what about cashew cream?

Admitedly I haven’t worked with cashew cream very much but it was incredibly easy.  Simply soak the raw cashews for a good couple of hours.  Put them in your blender or a pulsing food processor and blend until you get a smooth creamy consistency.

This Roasted Red Pepper and Tomato soup is deliciously creamy with adding the cream!

Give it a try and let us know what you think!


  • 2 red peppers
  • 1 onion
  • 3 garlic cloves
  • 2 tbsp olive oil
  • 1/2 cup raw cashews-soaked
  • 2 cans stewed tomatoes
  • 1 cup vegetable broth
  • 1/4 cup almond milk – unsweetened.
  • a pinch of chili flakes
  • salt and pepper to taste



  1. Roast the garlic, onions and red peppers with the olive oil at 350F for about 30-40 minutes
  2. Pulse the cashews once they are soaked to get a creamy consistency.
  3. In a large pot, after the red peppers are roasted, pour in the tomatoes, red peppers, onions and garlic.  Add in the cashew cream and chili flakes and salt and pepper.
  4. Bring to boil on medium heat.
  5. Cover and simmer for 15-20 minutes
  6. Take your immersion blender or pour into blender to pulse until all the chunks are smoothed out.  You’ll get a souper creamy consistency.
  7. Pour back into your big pot and add the almond milk
  8. Heat for another 5-10 minutes and stir.


I had mine with some crackers but hey…the best combo is the old grilled cheese…you can make it a vegan grilled cheese to keep this meal completely dairy free too!


Roasted Carrot & Cauliflower Soup

Soup Month has begun!!

We will strive to bring you some delicious soup or stew recipes that will be easy to make and yummy to eat!  It may be cold outside, but the soup is heating up!

Let’s start with a flavourful soup to warm your insides.

Roasted Carrot & Cauliflower Soup with Lemon Ginger



  • 10 carrots, peeled and chopped
  • 1 head of cauliflower, chopped
  • 2 tsp olive oil
  • 3 cloves garlic, chopped
  • 1 tbsp fresh ginger, sliced
  • 1 1/2 tsp pepper
  • 1 tsp sea salt
  • 2 tbsp curry powder
  • 4 cups of vegetable broth
  • 1 X 398 ml can of coconut milk
  • zest and juice of 1 lemon



  1. Preheat oven to 400 F.
  1. Place carrots and cauliflower in a bowl and add the oil, garlic, ginger, salt and pepper. Mix until vegetables are evenly coated.
  1. Line a baking sheet with parchment paper or tin foil and roast the vegetables for 20 minutes; stir then roast for another 15 minutes. Remove from the oven.
  1. Bring vegetable broth to a boil and add curry powder along with the roasted vegetables. Reduce heat to medium, cover the soup with a lid and cook for an additional 10 minutes.
  1. Turn the heat off and puree the soup with an immersion blender or puree in batches in a blender.
  2. Add the coconut milk, lemon zest and juice to the soup and stir until evenly blended.


Orangey goodness!!!  

Let us know if you give it a try!


Soul-Soothing African Peanut Stew – from Oh She Glows Cookbook

Get ready for Soup Month! Today is the last day of January so I thought I’d share one of the best soup recipes we’ve had on our blog. From Oh She Glows, check out this reblog of African Peanut Stew 🙂


During my first year at university I worked in the food services dept as a liaison between students and staff relaying complaints to the food managers to improve the quality of choices offered. On a tour of the kitchen I noticed a new dish they were trying called African Peanut Soup. Growing up I adored my peanut butter and jam sandwiches on my Mother’s homemade bread. I was initially put off by the idea of tomatoes and spicy chilis mixed in with my beloved peanut butter. Boy, was I mistaken! The soup was more of a thick, creamy broth with just enough spice to balance the acidity of the tomatoes. I was a fan from the first taste. Let us take a glimpse at a bit of history on how this soup came to be associated with West Africa.

In Africa peanuts are called ‘groundnuts’; a legume from an annual…

View original post 460 more words

Stew? It’s like a thick soup.

A line from one of my fave movies…Mrs. Doubtfire.  🙂


Not only a line from a movie…our next feature month is the cold, slow, month of February and we want you to think about stew….or soup!

February is Soup Month!!!

So just like we did with our cookie month back in November, we will be featuring two soups or stews a week to share with you.  They won’t be super complicated but they will be super (or shoud I say souper) delicious.


Mrs. Doubtfire - Das stachelige KindermŠdchen


Butternut Squash Soup-Vegan

We’re half way through January!

The winter hasn’t been too bad so far but still leaves us craving for some hot food! What is better than a steamy, hot bowl of soup on a cold day?

I was growing tired of making chilli and had picked up a butternut squash from the market last week.  I thought of roasting it and making a rice bowl, but after a training run left me cold for the afternoon, I wanted a big bowl of soup and a toasted piece of rye bread to fill me up.

This was a total ‘wing it’ recipe that just happened to turn out good enough to share.  I guess the only thing I would change, depending on your taste, is the amount of salt.  I don’t typically salt anything, so for me, the salt I added was enough, but you could probably add more if you like a little more in your soup.


  • One medium sized butternut squash.  Peeled and cubed.
  • One Spanish onion.  Diced.
  • 1/2 red pepper
  • 8 cups of water or veggie broth.  You could probably use some coconut milk for a portion of this for a more creamy type soup.
  • 1 teaspoon of Garam Masala
  • 1/2 teaspoon of turmeric
  • 1/2 teaspoon cumin seeds
  • 1/2 teaspoon of cinnamon
  • 2 teaspoons of coconut oil
  • Salt and pepper to taste.


  1. In a large soup pot, on medium heat, put in the coconut oil to melt.  Add in the cubed squash, onion and pepper.
  2. Heat on medium until the onion becomes translucent. Probably about 5-10 minutes.
  3. Add in the spices. Heat for another 3-5 minutes.
  4. Add in the water or broth and/or the coconut milk.
  5. Bring to a boil with the lid off.
  6. Once boiling, put the lid on and turn down heat to low/medium; just to simmer.
  7. Simmer for about 30 minutes or until the squash is soft.
  8. Turn off the heat.
  9. I like to leave it cool for 15 minutes or so before I take the immersion blender to it.  You can leave the soup chunky if you prefer as well.

This recipe is souper easy!  See what I did there…;)

Truly easy and full of flavour.  Enjoy it with your favourite crackers or toast to warm you up on a cold day.  I threw a couple of walnuts in for a crunch and a dash of cinnamon because, I can’t get enough cinnamon!


Soul-Soothing African Peanut Stew – from Oh She Glows Cookbook

During my first year at university I worked in the food services dept as a liaison between students and staff relaying complaints to the food managers to improve the quality of choices offered. On a tour of the kitchen I noticed a new dish they were trying called African Peanut Soup. Growing up I adored my peanut butter and jam sandwiches on my Mother’s homemade bread. I was initially put off by the idea of tomatoes and spicy chilis mixed in with my beloved peanut butter. Boy, was I mistaken! The soup was more of a thick, creamy broth with just enough spice to balance the acidity of the tomatoes. I was a fan from the first taste. Let us take a glimpse at a bit of history on how this soup came to be associated with West Africa.

In Africa peanuts are called ‘groundnuts’; a legume from an annual vine called ‘Arachis hypogaea’. The legume was not native to Africa, as it was brought from South America by Spanish and Portuguese colonists around 1560.

Known widely as West African Peanut Soup, this nutrient rich tasty dish can be enjoyed as an entree or served over rice, millet, couscous or diced sweet potatoes. Traditional recipes vary widely according to the region, offering variations of roasted peanuts, tomato, yams, greens, onions, garlic, chili peppers, okra, squash, eggplant, corn and beans. The piping hot bowls are topped with a choice of sliced tropical fruits, African hot sauce, parsley, shredded lettuce, chopped nuts or coconut.

Todays version is a lighter version of the peanut-buttery version I first tried all those years ago.

We chose our favorite from Angela Liddon’s ‘Oh She Glow’s Cookbook‘ sure to warm your soul on this cold October day. Enjoy!


Serves 6 or more

*2 tsp Olive oil

1 medium sweet onion, diced

3 cloves or more of garlic, minced

1 red bell pepper, diced

1 jalapeno, seeded if desired and diced (optional)

1 medium sweet potato, peeled and chopped into I/2 inch pieces

28 ounce can diced tomatoes, with their juices

fine sea salt and freshly ground black pepper

4 cups vegetable broth

1/3 cup of peanut butter (natural)

1 1/2 tsp chili powder

1/4 tsp cayenne pepper

1 x 15 ounce can chickpeas, drained and rinsed

2 handfuls of baby spinach or destemmed torn kale leaves

fresh cilantro or parsley, for serving

roasted peanuts, for serving

*The original recipe called for a tsp of oil, I used 2 tsp. This recipe is also delicious with coconut milk blended in. Add 1 can full fat coconut milk to the above recipe along with the broth and spices.


1. In a large saucepan, heat the oil over medium heat. Add the onion and garlic and saute for about 5 minutes, or until the onion is translucent.

2. Add the bell pepper, jalapeno (if using), sweet potato, and tomatoes with their juices. Raise the heat to medium-high and simmer for 5 minutes more. Season the vegetables with salt and black pepper.

3. In a medium bowl, whisk together the peanut butter and 1 cup of the vegetable broth until no clumps remain. Stir the mixture into the vegetables along with the remaining 3 cups of broth, chili powder, and the cayenne.

4. Cover the pan with a lid and reduce the heat to medium-low. Simmer for 10-20 minutes, or until the sweet potato is fork-tender.

5. Stir in the chickpeas and spinach or kale and cook until leaves are wilted. Season with salt and pepper to taste.

6. Ladle the stew into bowls and garnish with cilantro and roasted peanuts.

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