Roasted Red Pepper Tomato Soup

Roasted Red Pepper Tomato Soup

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This flavorful roasted red pepper soup is a blend of red peppers, tomatoes, onions, and garlic. It’s delicious, healthy and easy to make – just roast all the veggies on one baking sheet, then blend it all together in your Vitamix. Perfect served warm or serve as a chilled gazpacho on a hot summer day!

INGREDIENTS

  • 8 or 9 tomatoes, cored and quartered
  • 3 red bell peppers, seeded and quartered
  • 2 small yellow onions, cut into wedges
  • 6 cloves garlic, unpeeled
  • 5 cups vegetable broth
  • ¼ teaspoon smoked paprika
  • ½ teaspoon cayenne pepper
  • salt and pepper, to taste
  • olive oil
  1. Preheat your oven to 375 degrees with two racks placed in the middle of the oven.
  2. Grease two (preferably rimmed) baking sheets. Place tomatoes, skin side down, on one of them.
  3. Toss the onions and red peppers lightly with olive oil. Place on the other baking sheet, with the red peppers skin side down. Place the unpeeled garlic on the sheet, too.
  4. Bake for 45 minutes.
  5. Heat your vegetable broth on medium-high heat. Peel your garlic and toss it in. Add roasted vegetables and simmer for ten minutes.
  6. Purée the soup using an immersion blender or transfer the soup to a blender, several cups at a time.
  7. Enjoy!

*Yields about 12 cups of soup

xo Chelsea

Roasted Carrot Soup

Roasted Carrot Soup

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This easy and delicious roasted Carrot Soup is perfect any time of the year.  You can serve this soup warm on a chilly day or chilled in the summer months.  It’s packed full of healthy ingredients, has no added sugar, and is gluten-free.  The roasted carrots, onion, and garlic give it a nice rich flavour that will make you want to go back for a second bowl. This puréed soup is one your whole family will enjoy!

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YIELD: 6 servings PREP TIME: 20 minutes COOK TIME: 45 minutes TOTAL TIME: 1 hour, 15 minutes

 

Ingredients:

• 1 1/2 pounds carrots, peeled, cut into 1/2-inch slices (about 6 large carrots)
• 1 large yellow onion, thinly sliced
• 4 cloves garlic, peeled and left whole
• 2 tablespoons extra-virgin olive oil
• 1 1/2 teaspoons kosher salt, divided, plus   additional to taste
• 1 teaspoon ground cumin
• 1/4 teaspoon black pepper, plus additional to taste
• 2 (28-ounce) cans whole peeled tomatoes
• 1 teaspoon dried basil
• 3 cups vegetable broth                                                                                                                                                                      Fresh basil and a 1/4 cup Greek Yogurt (optional, for serving)

Instructions:

1. Place racks in the upper and lower thirds of the oven and pre-heat the oven to 400 degrees F. Generously coat two baking sheets with cooking spray. Set aside.

2. Place the carrots, onions, and garlic in a large bowl. Drizzle with the olive oil, then sprinkle with 1 teaspoon salt, cumin, and pepper. Toss to evenly coat, then spread in a single layer on the prepared baking sheets, ensuring that the vegetables do not crowd one another.

3. Roast for 25 to 30 minutes, turning twice throughout, until the vegetables are tender and browned. Let cool on the pans for 10 minutes.

4. While the vegetables cool, drain the juice from the tomato cans into a small bowl or measuring cup. Set aside.

5. Working in two batches, add half of the roasted vegetables to a food processor fitted with a steel blade or to a blender.

6. Add 1 can of the drained tomatoes. Purée until smooth, then pour the purée into a 4-quart or larger heavy-bottomed pot, such as a Dutch oven. Repeat with the remaining vegetables and tomatoes, then add to the pot.

6. Stir in the reserved tomato juices, basil, yogurt, and remaining 1/2 teaspoon salt.

7. Bring to a gentle simmer and let cook for about 10 minutes, until fully heated through. Taste and add additional salt and/or pepper as desired.

8. Serve warm, topped with fresh basil and a dollop of Greek yogurt if you like.

Crock Pot Pho Soup

Crock Pot Pho Soup

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For those of you who haven’t tried Pho soup, it is a Vietnamese noodle soup consisting of broth, rice noodles, fragrant spices, and usually either chicken or beef.  There are many different variations and each restaurant seems to have their own take on the popular soup.

I fell in love with Pho soup a couple of years ago and my husband and I were ordering Pho almost once a week.  Slight addiction…. maybe??!!  I was however starting to have reactions to all the salt and MSG that is typically found in the restaurant version so we had to stop ordering it.  I’d wake up the next day with a crazy salt bloat, bags under my eyes, and a headache to go along with it.

Missing my beloved soup, I tried a few different versions of Pho at home and finally settled on a recipe that I felt was EVEN better than take out.  It’s PHO licious!!!!  I made a chicken and beef version but you can make this soup with just chicken, just beef, or even vegetarian if you like.  I also added vegetables to mine to make sure I was getting my greens along with more vitamins and minerals!  To me, there is nothing better than a satisfying fragrant bowl of soup in the winter.  I love that this can be made in a crock pot as well.  This soup is really easy to make but it takes time to simmer to allow all the spices to meld into the broth.  It is really nice to be able to get it going in the am and have dinner ready in the pm!!  I’m big on setting things up and forgetting about them.  If you don’t have a crock pot don’t worry you can also use a soup pot.

The recipe can seem a bit intimidating with all the different spices that you likely won’t have at home but don’t worry its way easier than it seems!  You can get everything at your local Asian store and I find the prices of spices to be a LOT cheaper than at a normal grocery store. Bonus!!  If you live in Kelowna the Oriental Supermarket has it all.  Don’t waste your time going elsewhere.  My husband was really impressed with this one and told me we are never ordering take out Pho again!!

Chicken and Beef Pho Soup Recipe

  • 2 pounds oxtail (can also use short ribs, or a mix of both) * If you are not a fan of beef you can eliminate the oxtail and sirloin and just add chicken.  The Oxtail however does add a nice depth to your broth.  I found some in the freezer section of the Asian store and let them thaw out overnight.
  • 1 pound top sirloin, sliced very thin (wait to slice your beef until then end to prevent it from drying out).
  • 3 chicken breasts
  • 8 cups beef broth (I still use beef broth even if I’m making chicken pho as I like the extra flavour the beef broth provides.  If you want to make vegetarian pho you can use vegetable broth and eliminate all the meat).
  • 1 large onion, peeled and cut in half
  • 8 inch piece of ginger, sliced lengthwise and sliced into about 8 pieces
  • 3 carrots, cut into a few large pieces
  • 1 large head of broccoli
  • 2-3 small heads baby bok choy
  • 1 teaspoon sugar
  • 1 Tablespoon fish sauce
  • 1 Tablespoon low sodium soy sauce
  • 1 cinnamon stick
  • 2 star anise
  • 2 teaspoons whole coriander
  • 3 cloves
  • 1 cardamom pod
  • 1 teaspoon fennel
  • Salt to taste
  • Rice noodles (I like the fresh rice noodles found at the asian store)

 

Toppings
  • fresh herbs such as basil, cilantro and mint
  • lime slices
  • hoisin sauce
  • sriracha
  • jalapeno slices
Instructions
  1. In a frying pan over medium heat, toast the cinnamon, star anise, cloves, coriander, fennel and cardamom until fragrant, stirring frequently and being careful not to burn. Add to the crock pot.  This step is really important!!! It allows the flavour of the spice to really come through. No oil is needed to toast these.
  2. In the same pan, add the ginger and onion with the cut sides down and cook until they start to become charred, about 10 minutes. Add to the crock pot.
  3. Boil your oxtail if using in a separate pot of water for 10 mins.  This boils out any impurities and will give your broth a nice clear appearance.  Remove the Oxtail from the water and rinse with fresh water, then add them to the crock pot.
  4. Add chicken breasts to the crock pot. Pour in beef stock and an additional one cup of water. Add the soy sauce, fish sauce and sugar.
  5. Cook on low for 8 hours or high for 5 hours if using a crock pot. Simmer on low for 5 hours if using a stock pot.
  6. When done, remove meat and set aside. Strain the broth through a fine mesh strainer to remove the solids.
  7. Remove the meat from the bone and add the meat back to the broth. Taste the broth and add salt or more fish sauce if needed.
  8. Steam your broccoli, some bok choy, and sliced carrots on the side and then add them to the stock OR add the veggies and let the stock simmer for another 20 mins until your veggies are soft.  I wait to add my veggies until the last 20 mins or I steam them separately as I don’t like it when they are too soft.
  9. Cook the rice noodles according to package instructions, set aside.
  10. To prepare each bowl of soup, add a serving of rice noodles to the bowl and add slices of the sirloin steak. Pour the hot broth over the noodles and meat, which will cook the steak slices (if you don’t want to do this, just add the steak slices to the hot broth a few minutes before serving to cook it.
  11. Serve with the additional toppings and allow each person to garnish the soup as they wish.
Notes
*You can sub short ribs for the oxtail or use a mix of both
**The amount of salt you will add depends on how much is in the broth and also your tastes, so it is best to add it at the end if needed after tasting the broth.
***Usually the slices of raw steak ar added to the bowl and then the hot broth is poured over it to cook them. However if you are squeamish about that, add them to the broth a few minutes before serving to cook them (don’t cook them too long or they will get tough)
****If you only want chicken pho you can eliminate the Oxtail and Sirloin.  Up the chicken breasts to 4.  If you prefer vegetarian PHO you can eliminate all the meat and use vegetable broth instead of beef broth.

 

 

Coconut Thai Asparagus Soup

Coconut Thai Asparagus Soup

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This Coconut Thai Asparagus Soup reminds me of my favourite green curry from our local Thai restaurant.  It is rich and creamy with little hint of spice.  It is also a LOT lighter than your typical Thai curry.  I used coconut milk instead of cream and vegetable broth instead of chicken stock so it is dairy free and vegan.  Boy is it good!  This soup is packed full of veggies and is a sneaky way of getting your greens in for the day.  It is packed full of vitamins, minerals, antioxidants, and anti-inflammatory properties.   If you love Thai food, you will love this guilt free Coconut Thai Asparagus soup!!

Coconut Thai Asparagus Soup

Ingredients:

2 bunches Asparagus

1 med sweet onion

2 cloves garlic

1 can coconut milk

3 cups vegetable or chicken broth

2 tbsp olive oil

2- 3 tbsp Thai green curry paste (depending on how spicy you want it)

1/2 lime

1/3 cup crushed peanuts or chia seeds for a garnish (optional)

Salt and Pepper

Instructions:

1. Wash your Asparagus and cut into 1-2 inch pieces. *Note- I snap off the base of my Asparagus after washing. If you grab the Asparagus stalk and snap off the bottom the toughest part of the stalk will break off.  Removing the woody end gives your soup a nice smooth consistency!!

2. In a large saucepan or skillet heat your olive oil over med heat. Then add the onion and garlic and sauté for 1-2 minutes or until tender.

3. Next add your coconut milk, green Thai curry paste, and stir until well mixed.

4. Place your Asparagus and 3 cups vegetable broth in the pan and bring to a boil. Reduce the heat to a simmer and cook until Asparagus is tender. Approx 5-7 minutes.

5. Then use an immersion blender or transfer the soup to a blender and purée.

6. Once the soup is puréed you can transfer it back to the pot and add salt and pepper to taste.

7. Heat the soup to desired temperature on a low summer, add a squeeze of lime, and pour into bowls.

You can top with crushed peanuts or chia seeds for a little garnish if you like!

xo Chelsea

Fresh Beet Soup with Cashew Cream

Fresh Beet Soup with Cashew Cream

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I’ve made a lot of beet soups in the past but this purred version won me over.  It is creamy, fresh, super healthy, and satisfying.  It’s also really easy to make, packed full of veggies, and it’s vegan/dairy free.

Beets contain vitamins A, B, C, B2, iron, calcium, potassium and are great for liver and gallbladder detoxification.  I made this version with vegetable broth instead of chicken broth and topped it off with a dollop of cashew cream instead of sour cream.  Have you ever tried cashew cream???  Oh my, is it good!!  It was my first attempt at making cashew cream and I found it simple to make and thought it had just the right amount of creaminess.  If you’re not quite into it, feel free to add a dollop of sour cream or greek yogurt instead!!

Beet Soup Recipe

Ingredients:

6 small beets peeled and sliced

1 large yellow or sweet onion

2 carrots

2 stalks celery

2 cloves garlic

Fresh basil (for a garnish)

4 cups vegetable stock

2 tbsp olive oil

Salt and pepper to taste

Instructions:

1. In a soup pot or stock pot heat oil and saute celery, onion, and carrot until tender.

2. Add garlic, sliced beets and cook for 2-3 mins on medium heat.

3. Pour in vegetable stock and bring to a boil, cover and reduce heat to a simmer.

4. Cook on low until beets are tender. Approx 20-25 mins.

5. Transfer soup to a blender or use an immersion blender to puree the soup until smooth.  Please be careful if transferring the hot soup to a blender and wear oven mitts!

6. Season with salt and pepper, garnish with your cream of choice, and add chopped fresh basil just before serving.

Enjoy!

Cashew Cream Recipe

Ingredients:

1 cup raw cashews

1/2 cup water

1 tbsp olive oil

1/2 lemon (juiced)

1/2 tsp apple cider vinegar

1/2 tsp sea salt

Instructions:

1. Place the cashews in a bowl and cover with cold water for 3 hours or overnight.

2. Drain water from cashews and place them in a blender.

3. Add 1/2 cup fresh water, lemon, vinegar, salt, olive oil, and garlic. Blend all ingredients until smooth.

4. If the cream is too thick add a touch more water, blend again until desired consistency is reached!

Note– Cashew cream is better cold and will thicken as it chills.  It is great to use as a dressing (add extra olive oil to thin), in place of sour cream, drizzled on top of pizza, or added to anything you want to make creamy!

xo Chelsea

Spicy Italian Turkey Burger Soup 🌶

Healthy Spicy Italian Turkey Burger Soup

 

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I’m a bit of a sucker for Italian food and this soup is one of my favourites.  With the colder weather during this time of the year it always makes me want to curl up on the couch and enjoy a nice hot bowl of soup or chili.  When I feel like something hearty but a bit lighter than chili (without all the beans) I like to make this healthy Italian turkey burger soup.  Don’t get me wrong I love beans and I love chili but sometimes I want something just as satisfying that doesn’t leave me feeling bloated like chili can.

This soup is packed full of fibre, antioxidants, vitamins C, K, A, E, biotin, beta-carotene, potassium, flavonoids, phytonutrients, and protein. The balance of healthy carbs, protein, and fats make it a great option for lunch or dinner.

I am a big fan of spicy food so I kicked this soup up a notch and added an extra 🌶 pepper. We like things spicy around my house (well at least my husband and I do) so I typically add the spicy pepper at the end. That way I can remove a few bowls of the soup beforehand so the kids can eat it too.

I often double the batch so I can freeze the leftovers.  It is always nice having meals frozen in the freezer for those nights you need dinner fast and are scrambling for time. This soup is quick and easy to make and there is nothing I find more satisfying than a hot spicy Italian soup to warm you up on a cold winter evening!!

Ingredients:

1.5-2 lb of ground turkey or ground chicken

5-6 fresh tomatoes diced or 1 large can of diced tomatoes.

2 cups of chopped carrots diced small

5 cups of celery diced

2 cloves garlic chopped fine

1 sweet onion diced fine

1 tbs each of fresh thyme, oregano, basil (fresh tastes way better than dried I find)

2 tbs fresh parsley

1 chopped spicy pepper of your choice or chili pepper flakes (omit if you don’t like spice)

4 cups beef broth

4 tbs tomato paste

Olive oil

Salt and Pepper to taste

Instructions:

1. Heat oil in a frying pan

2. Add ground turkey and cook until no longer pink.

3. Add onion, garlic, salt and pepper, and sauté until meat is browned and onions are translucent.

4. Put ground turkey in a soup pot.

5. In your frying pan, add the carrots and celery and cook until they are slightly tender. Then add them to the soup pot.

6. Put tomatoes in the frying pan along with the beef broth, tomato paste, and the herbs except the parsley and bring to a boil. Then place them in the soup pot.

7. Stir all ingredients together in the soup pot until combined and summer on low heat for 40 mins. Add parsley at the end and mix together (save a little for the garnish on top if you want!)

8. Enjoy!!

Xo Chelsea