Soups on…It is still winter:)

Soup day is once a week at our house starting at the end of September going right through until Spring.  I love it. I make it in the morning, put it in the slow cooker and then I don’t have to think about dinner again until we are ready to eat. For our family, soup is a meal. We add a slice or two of our favorite bread, sometimes a salad (most often not) and we are good to go. I make my vegetable broth once or twice a month and freeze it or I buy “Harvest Sun- low sodium vegee cubes” 1 cube =2 cups broth. Our favorite bread is from Okanagan Grocery . Check out their website. Enjoy!:)


1 medium onion, chopped

2 garlic cloves, minced

3 small new potatoes, chopped

1 medium carrot, chopped

4 cups vegetable stock

1 cup dry green split peas

1 tsp Braggs

1 tsp dried oregano

½ tsp cumin

1/8 tsp black pepper

In a large soup pot on medium heat, sauté the onions and garlic in 1/8 cup water or low-sodium chicken broth until onions are translucent.  Add the potatoes, carrots, stock, peas, Braggs, oregano, cumin, pepper. Stir to combine. Bring to a boil, then reduce heat to medium-low. Simmer for 25-30 minutes or until peas are cooked OR put into slow cooker on low for 2 hours then on warm  until ready to eat. ( I made mine in early morning and served it at 6pm)  Optional: Can put ½ soup into blender and then return to pot.

I would double this next time. Only makes 4 large servings.


 1 tbsp olive oil

1 large onion, diced                                                                                          

1 large carrot, chopped

4 garlic cloves, minced

1- 28 oz (796 ml) can diced tomatoes

1 19 oz (540 ML) can kidney beans

2 ¼ cups low sodium vegetable or chicken broth

1 ½ cups water

4 cups chopped kale or swiss chard

½ cup whole grain rotini or broken up pieces whole wheat spagetti

1/3 cup pot barley

½ tsp red pepper flakes (optional)

¼ tsp pepper

2 tbsp fresh basil, chopped

1 tbsp balsamic vinegar

I usually add another 1 cup of another chopped vegetable like chopped turnip or  green beans, or try using a leek to replace 1/2 onion.

Heat large pot over medium heat; add oil and onion and sauté until almost cooked, approx. 5 min.  Add carrots and garlic, sauté for 3 minutes, stir often. Add tomatoes, stock, barley and water. Bring to boil.  Add kale, spices, pasta and bring back to boil then simmer and cook for 10-12 minutes or until pasta is cooked.

Add basil and balsamic vinegar if using.

  • if using slow cooker I put everything in except the pasta( I pre-cook a la dente) , beans and kale and add just before      serving


 4 ears corn or 4 cups frozen kernel corn

1 tbsp olive or canola oil

1 small yellow onion, chopped ( usually do ½ onion + 1 leek)

1 celery rib with leaves, chopped

1 large red skinned potato, peel on, and diced ( I usually do 1 small yam or sweet potato and 1 small red skinned potato skin on)

4 cup vegetable broth

1 cup soy milk (unsweetened)

1 large tomato, finely chopped for garnish

2 tbsp minced fresh basil leaves for garnish

Preheat oven to 400 degrees. Pull back the green husks to expose the corn.  Remove the corn silk and bring the husks back up to cover the kernals. Place corn on baking sheet and roast for 25-30 mintues.  I only do this in summer when corn is fresh and in season and instead either roast the frozen kernel corn for 20 min. or often skip this step altogether.  It does taste better though when the corn is roasted.

Meanwhile, heat oil in large pot over med. Heat. Add the onion and celery, cook until softened about 5 min.  Add potato and stock and bring ot a boil.  Reduce heat to low and cook until the vegetables are tender, about 20-25 min.  Uncover, add the corn and cook for 10-15 mintues.

Remove from heat, ladle 2-3 cups of the soup into a food processor or blender, and process until smoother.  Stir puree back into the chowder, add the soy milk, season with salt and pepper  to taste. Garnish with tomato and basil.

  • I usually double this recipe for leftovers and freezer.