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.

img_4254 img_4252

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!


Three Potato Soup!

One potato. Two potato. Three potato. Soup!

This soup has sweet potato, new white potato and a red pototo to give a super creamy consistency.  Fresh rosemary and a dash of cayanne pepper to add an extra kick!



1 Sweet potato.

2 medium new white potato

2 medium red russet potato

1 spanish onion

2 sprigs of fresh rosemary-taken off stem

1/2 teaspoon of sage

1/2 teaspoon of cayanne pepper

2 cloves of garlic-minced

2 teaspoons of coconut oil

salt to taste

3 cups of vegetable broth

4 cups of water


  1. Peel and cube all the potatoes. Dice the onions.
  2. In a large pot, put in the coconut oil and diced onions on medium heat.
  3. Let the onions cook for a couple of minutes and then add the garlic.
  4. Cook until the onions are translucent
  5. Add the potatoes and stir thoroughly.
  6. Cook for 5 minutes
  7. Add the broth and water and rosemary and spices.
  8. Bring to boil.
  9. Cover and turn heat to medium/low and let simmer for about 20 minutes or until the pototoes are cooked.
  10. Take off heat and use an immersion blender or let cool a bit and pour into blender to cream the soup to desired creaminess.

Make a piece of toast and pour a bowl of soup!

We were so happy on how this soup turned out.  It was creamy, hearty and just the right amount of spice to warm you through and through!

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!


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