Soup

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Carrot and Ginger Soup

 

Serves 4 to 5

1 medium onion, chopped
1 tablespoon (15 mL) olive oil
8 good-size carrrots, peeled and sliced into 1/2-inch (1 cm) coins
1 medium potato, cubed
1 to 2 tablespoons (15 to 30 mL) freshly grated ginger
5 cups (1.25 L) vegetable broth, chicken broth or water
Salt and freshly ground white pepper to taste

In a soup or stock pot, sauté onion in olive oil until translucent. Do not brown. Add carrots and potato and stir briefly. Add ginger, broth or water, and bring to boil. Turn heat down to medium-low, cover partly, and cook until vegetables are tender, 20 or 25 minutes.
Remove from heat, cool slightly and purée all or part of the soup (depending on how smooth you like it) in a blender or food processor, or with a hand-held blender.
Make ahead, if you like, and refrigerate, then reheat just before serving. Recipe doubles easily and freezes well.

 

 
 

Hearty Tuscan Soup

Prep time: 25 min | Cook time: 50 min | Servings: 10

As the nights get colder, this soup is the perfect addition to the weeknight meal repertoire. Whether you cook it on the stove or in the slow cooker, you’ll want to snuggle up with a bowl on the couch.

Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2011.

  • 15 mL (1 tbsp) extra virgin olive oil
  • 1 large onion, diced
  • 2 carrots, diced
  • 2 stalks celery, chopped
  • 3 cloves garlic, minced
  • 10 mL (2 tsp) dried oregano leaves
  • 5 mL (1 tsp) dried basil leaves
  • 2 mL (1/2 tsp) hot pepper flakes
  • 125 mL (1/2 cup) brown rice
  • 1 can (796 mL/28 oz) no salt added stewed tomatoes
  • 750 mL (3 cups) sodium reduced chicken or vegetable broth
  • 1 can (540 mL/19 oz) mixed beans, drained and rinsed
  • 1 pkg (300 g/10 oz) frozen chopped spinach (or handfuls of fresh kale)

Directions

  1. In soup pot, heat oil over medium heat and cook onion, carrots, celery, garlic, oregano, basil and hot pepper flakes for about 10 minutes or until softened. Stir in rice to coat.
  2. Add tomatoes, broth, beans and spinach; bring to boil. Cover and simmer for about 40 minutes or until rice is tender.
  3. Slow cooker variation: Combine all the ingredients in slow cooker and cook on low for 6 to 8 hours or on high for 3 to 4 hours.
  4. Frozen vegetable option: Omit spinach and add 500 mL (2 cups) frozen mixed vegetables.
 
 

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