Category Archives: Soulful Soups

Curried Pumpkin Soup

Here’s a comforting curry soup to make to warm up after an evening of Trick-or-Treating. Perfect balance of fall flavours for an autumn meal.




  • 2 tbsp butter
  • 1/4 cup pumpkin seeds
  • 1/4 tsp cayenne
  • 1/2 tsp sugar


  • 1/4 tsp sea salt
  • 2 tbsp butter
  • 1 onion, chopped
  • 2 tbsp ginger
  • 2 apples, cored & diced
  • 2 tbsp flour
  • 2 tbsp curry
  • 1 tsp cumin
  • 1/8 tsp cayenne
  • 1 roasted sugar pumpkin
  • 3-5 cups chicken broth
  • 1 can unsweetened coconut milk
  • plain greek yogurt, optional


  1. Preheat oven to 350 degrees & bake sugar pumpkin for approximately 30 minutes, until tender
  2. When the pumpkin is almost done, heat butter in cast iron fry pan
  3. Add pumpkin seeds, cooking on low for 3 minutes, stirring frequently
  4. Add spices and cook another 3 minutes, stirring frequently
  5. Now, remove pumpkin from oven and cut open to allow it to cool
  6. Meanwhile, combine flour and spices in a small dish
  7. Then, heat butter in a large pot
  8. Add onion and ginger, cooking for 3-5 minutes until softened
  9. Remove seeds and skin from pumpkin, and cut into cubes
  10. Now, add apple and pumpkin to pot and saute another 5-10 minutes
  11. Once apples have softened, add spice mixture and stir until veggies and apples are coated
  12. Add about half of the broth and bring to a boil, reduce heat and simmer for 10 minutes
  13. Using an immersion blender, puree soup, adding more broth to your desired consistency (I prefer thick soups, so I don’t add any at this stage)
  14. Once soup is pureed, return to stove and add can of coconut milk, stir on low heat (at this point, I may add more broth if the soup is too thick)
  15. Top with a dollop of greek yogurt and pumpkin seeds

Corn Chowder

Since I don’t have my own home to plant a garden, my Saturday morning routine begins with a trip to the nearby farm, Lester’s Farm Market. The vegetables are fresh from the fields, the variety continues to grow each year and this year, they have recipes printed, free for the taking, to compliment what’s in season. With the corn harvest well underway I stocked up on corn ears and attempted to make my first chowder, thanks to their free recipes. It was simple and easy, and very tasty. I thought I’d share it with others. While the soup is boiling, I prepared some green onion & cracked pepper and sea salt biscuits, which went fabulously with the chowder.



  • 2 tbsp butter
  • 1 yellow onion, diced
  • 1 bay leaf
  • 1/2 red pepper, diced
  • 3 carrots, peeled and diced
  • 2 cloves of garlic, minced
  • 1 pound of red potatoes, diced
  • 6 ears of corn
  • 6 cups of milk
  • 1/4 cup corn meal
  • 1/4 cup water
  • a few sprigs of fresh thyme
  • 1 tsp salt
  • pepper to taste, optional


  1. Prepare the vegetables. Their recipe called for peeling the red potatoes, but I opted to keep the skin on
  2. In a large pot, melt butter, add onions and bay leaf and saute until soft, approximately 5 minutes
  3. Add the carrots, pepper and garlic and saute for another 5 minutes
  4. Add the corn, potatoes and milk, stir and add the corn earns
  5. Bring to a boil, then simmer, covered, for about 15 minutes, stirring occasionally
  6. Meanwhile, in a small bowl combine corn meal and water (you may need more than 1/4 cup of water)
  7. Remove the corn cobs and bay leaf, and add corn meal mixture
  8. Stir  to remove any clumps from corn meal
  9. Add salt, pepper and thyme and let thicken, 5-10 minutes



Curried Lentil and Quinoa Soup

This soup is perfect for summer. Enjoy a hot bowl on a cool rainy evening or enjoy this refreshingly delicious soup cold on a hot summer’s day.

Serves: 6          Prep Time: 10 minutes          Ready In: 40-50 minutes




  • 1/2 cup sour cream
  • 1/2 tsp curry
  • 1 tbsp olive oil
  • 1 onion, chopped
  • 4 cloves of garlic
  • 1 tbsp ginger root
  • 1 1/2 cups chopped carrot
  • 3 cups chopped mushrooms
  • 1 1/2 tsp coriander and cumin
  • 1 tsp tumeric
  • 4-6 cups chicken or vegetable broth
  • 1 cup quinoa, uncooked
  • 1 cup dried, red lentils
  • 1/2 cup green onion
  • 1/2 cup frozen spinach


  1. Combine sour cream and curry and refrigerate
  2. Heat oil in a large pot over medium heat
  3. Saute onions, garlic and ginger for 3-5 minutes until soft
  4. Add carrots and mushrooms and spices and stir until soften, another 5 minutes
  5. Add 4 cups of broth, quinoa and lentils and bring to a boil
  6. Reduce heat to low, cover and let simmer for 20 minutes, stirring occasionally
  7. Stir in spinach and green onions, adding additional broth if required
  8. Serve with a dollop of sour cream-curry mixture

Cream of Broccoli Coconut Curry Soup

A light refreshing soup – perfect for spring!


Serves: 4-6 people          Prep Time: 10 minutes          Ready In: 40 minutes


  • 1 lb of broccoli, chopped
  • 2 leeks, diced
  • 1 large onion, diced
  • 1 apple, cored and diced
  • 2 tbsp coconut oil
  • 1-2 tbsp curry powder
  • 2-3 cups of vegetable broth
  • 1/2-1 can of coconut milk


  1. Chop and prepared vegetables and apple
  2. Heat oil over medium heat in a large pot
  3. Add onions and leeks and saute for 2-3 minutes
  4. Add 1 tbsp of curry powder, along with broccoli and apple
  5. Saute for another 5 minutes, taste and add more curry to your liking
  6. Next, add 2 cups of broth, bring to a boil and reduce heat
  7. Let simmer for 20-30 minutes
  8. Using a blender or immersion blender, puree the soup
  9. Add remaining cup of vegetable broth for desired thickness. I prefer thick soup, so I omit this step
  10. Transfer pureed soup back to pot and stir in coconut milk to desired consistency and taste
  11. Serve with a dollop of sour cream or greek yogurt, if desired

Butternut Squash Soup

This creamy soup makes a great appetizer or a satisfying lunch on a cold damp spring day.



Serves: 4          Prep Time: 20 mins          Ready In: 50 mins


  • 1 butternut squash
  • 2 tbsp coconut oil
  • 1 onion, diced
  • 2 stalks of celery, chopped
  • 1 apple, peeled, cored & cubed
  • 2 tsp of nutmeg
  • 2 cups of vegetable broth
  • 1/2 can of coconut milk


  • Preheat oven to 350 and bake squash for 20 minutes on each side
  • Meanwhile, chop and prep veggies.
  • When squash is just about done, heat coconut oil in a large pot
  • Saute onions, celery, apply and nutmeg and saute for approximately 5 minutes
  • Remove squash from oven and cup lengthwise in half. Scoop out the seeds. Cut into smaller pieces, remove skin and add to pot, along with 2-3 cups of vegetable broth.
  • Simmer on low heat for 10 minutes.
  • Remove from heat and puree in a blender.
  • Transfer back to pot, add coconut milk, stir and serve.

Vegetable Barley Soup

A hearty, vegetarian soup that is a staple in my kitchen.

photo 1

Serves: 10-12                    Prep Time: 30 minutes                    Ready In: 40-50 minutes


  • 2 tbsp of olive oil
  • 4 medium carrots, sliced
  • 6 stacks of celery, sliced
  • 1 onion, chopped
  • 2 cloves of garlic, chopped
  • 2 cups of mushrooms, chopped
  • 6 cups of vegetable broth
  • 1 cup of barley


  1. Bring 4 cups of the vegetable broth and barley to a boil, reduce heat, and simmer for 30-40 minutes
  2. Meanwhile, chop and prepare vegetables
  3. In a large sauce pan, bring oil to a boil and add onion and garlic
  4. Once garlic and onion have soften, add carrots, celery and saute for 3-5 minutes
  5. Add mushrooms
  6. Transfer the barley broth to the large pot of vegetables and add remaining broth, if necessary
  7. Simmer for 10 minutes and serve
  8. Season with salt pepper, if desired

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