Soup with Split Peas, Onion, Carrots and Potato

Ingredients

1 tbsp canola oil
1/2 cup chopped onion
3/4 cup diced carrot
3/4 cup diced potato
1 cup yellow split peas
4 cups sodium reduced chicken broth
1/3 cup diced lean cooked ham
1 bay leaf
1/8 tsp ground black pepper

Method

  1. In large saucepan, heat canola oil over medium-high heat and add onion, carrot and potato. Sauté until vegetables are tender.
  2. Add split peas, broth, ham and bay leaf.
  3. Bring to a boil. Reduce heat, cover and simmer for about 45 to 60 minutes or until peas are tender and soup has thickened. Stir occasionally.
  4. Remove bay leaf. Add pepper just before serving.

Makes 6 servings.

Source: Heart and Stroke Foundation of Canada

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Vegetarian Curried Soup with Tofu and Cauliflower

Ingredients

250 g tofu
1 small cauliflower
60 g margarine
2 onions, chopped
2 cloves garlic, crushed
3 carrots, diced
2 medium potatoes, peeled and diced
2 teaspoons each ground cumin, coriander and curry powder
5 cups vegetable broth
1 cup frozen peas
1/4 cup chopped parsley

Method

  1. Drain tofu. Cut into 1 cm cubes and set aside.
  2. Cut cauliflower into small florets. Set aside.
  3. Add margarine to a large saucepan, saute cauliflower, onions, garlic, carrots and potatoes for 5 minutes.
  4. Stir in cumin, coriander and curry powder. Cook and stir for 1 minute. Add broth and bring to a boil. Reduce heat, cover and simmer until vegetables are tender, about 8 minutes.
  5. Stir in tofu and peas. Simmer until peas are tender-crisp, 1 to 2 minutes more. Garnish with parsley before serving.

Makes 6 servings.

Source: Family Circle

Velvety Hearty Seafood Soup with Classic Flavour

Ingredients

1 tbsp butter
2 stalks celery, chopped
1 onion, chopped
1 bay leaf
1 tsp dried dill or thyme
salt and pepper
2 large potatoes, peeled and diced
2 cups water or fish stock
1/3 cup all-purpose flour
3 cups mlk
2 cups cooked seafood (fish, shrimp, lobster, scallops, crab, clams, oysters)
2 tbsp freshly squeezed lemon juice
whole grain crackers, crumbled

Method

  1. In a large pot, melt butter over medium heat. Saute celery, onion, bay leaf, dill, 1/2 tsp salt and 1/4 tsp pepper for about 5 minutes or until onions start to brown.
  2. Stir in potatoes and saute for 2 minutes.
  3. Increase heat to medium-high, stir in water and bring to a boil. Cover, reduce heat to medium and boil for about 5 minutes or until potatoes are almost tender.
  4. Whisk flour into milk and stir into pot. Bring to a simmer, stirring often. Stir in seafood. Simmer, stirring often, for 5 minutes or until the seafood is hot. Discard bay leaf. Stir in lemon juice and season to taste with salt and pepper. Ladle into bowls and top each serving with crumbled crackers.

Makes 4 to 6 servings.

Source: Dairy Farmers of Manitoba

Chinese Hakka-style Stuffed Bitter Melon

Ingredients

3 bitter melon (about 600 g)
200 g unseasoned ground dace meat
80 g ground pork
10 g Chinese salted fish
600 g amaranth greens (莧菜)
1 tsp salt
1/4 tsp ground white pepper
1/2 tsp sugar
1 cup chicken (or fish) broth

Method

  1. Cut the bitter melon in sections, clean out the seeds and rind.
  2. Cut off most of the stems from the amaranth greens, leaving only leaves and tender stems. Wash, blanch, chop and squeeze dry when cooled.
  3. Steam the salted fish for 3 minutes, de-bone and mash into paste.
  4. Put dace meat in a large bowl, add salt, sugar, white pepper and 1 tablespoon water, stir with chop sticks in one direction until gluey, then mix in minced pork, salted fish paste and amaranth greens to form the stuffing.
  5. Fill each section of bitter melon with stuffing. Put stuffed melon into a pot with stuffing facing up. Add chicken broth to cover the melon completely.
  6. Cover and bring to a boil, then cook in low heat for 25 to 30 minutes.
  7. Serve the stuffed melon with the soup.

Source: Hakka Cuisine


Italian-style Hearty Soup with Vegetables and Beans

Ingredients

1 tbsp olive oil
1 onion, chopped
1 garlic clove, minced
3 cups low-sodium chicken broth
1 cup water
1 (540-mL) can navy beans, drained and rinsed
1/2 (796-mL) can diced tomatoes
2 cups packed chopped kale
2 cups homemade or store-bought croutons
1/2 cup chopped fresh basil
1/2 cup grated parmesan

Method

  1. Heat a large pot over medium, add oil, then onion and garlic. Cook, stirring occasionally, for 3 minutes.
  2. Add broth, water, beans and tomatoes. Bring to a boil, then reduce heat to medium-low. Simmer, covered, for 10 minutes.
  3. Stir in kale and continue simmering until kale is just tender, about 5 more minutes.
  4. Ladle soup into 4 bowls. Sprinkle with croutons, basil and parmesan before serving.

Makes 4 servings.

Source: Chatelaine magazine