Prep & Cooking: 45 mins
Serves: 6-8

​Main Ingredients:

• 5-6 medium carrots, diced (approximately 4 cups)
• 1 large onion, diced (approximately 1 cup)
• 1 apple, peeled and diced – use what you have, the more flavourful the better, I chose a Gala apple
• 1 large potato, peeled and diced
• 1-2 tbsp olive oil
• 2 cloves garlic, chopped finely (approximately 2-3 tsp, add more if you’d like!) or 1-1/2 tsp powdered garlic
• 1-2 tablespoons white wine vinegar
• 4 cups of vegetable broth

 
Herbs & Spices:

• 1-2 tsp ground coriander
• Pinch or two of smoked paprika
• ½ cup fresh cilantro (aka coriander), chopped – reserve some leaves for garnish
• Salt & Pepper to taste

Method:
In a large pot over medium heat, sauté chopped onion and garlic in oil until translucent; about 5 minutes. Add carrots and continue to sauté for an additional few minutes to give the carrots a head start. Add vinegar to de-glaze the pot. Follow with chopped potatoes and apple, and cover with 4 cups of vegetable stock. Bring contents to a boil over medium-high heat and reduce to medium. Continue simmering for 15-20 minutes until the carrots are soft enough to slice easily with a fork or knife.

Remove the soup from the heat and blend. You can do this using a hand-held immersion blender or using a traditional blender. Blend until smooth and no lumps remain, unless you like lumps, in which case blend less. When the soup is blended, return to the pot and add chopped fresh cilantro (coriander), ground coriander, paprika, and salt & pepper. Warm through over medium heat.
Garnish with a swirl of non-dairy cream and a few sprinkles of chopped cilantro (coriander) leaves.

This soup keeps in a sealed container for up to a week in the refrigerator or for a couple of months in the freezer.

Prep & Cooking: 1 hour
Serves: 6-8

Main Ingredients:
4 large potatoes cut into 1’ pieces - we used a new golden variety, the soup will be blended so if the skins aren’t too thick no need to peel the potatoes
2-3 leeks, rinsed and cut into 1/2 inch pieces
1 small onion, chopped
2 ribs of celery, chopped (optional)
2-3 cloves of garlic, crushed or 1-1 ½ tsp powdered garlic powder
2 tbsp olive oil
3 cups vegetable stock
¾ cup unsweetened plant milk – coconut, almond, cashew, or soy would keep the consistency thick and creamy
Salt and pepper to taste
1 tsp dried thyme
1 tsp dried sage
1 tsp ground coriander

Method:
In a large pot over medium heat, sauté chopped onion and garlic in oil until translucent; about 5 minutes. Add leeks and celery and continue to sauté for an additional few minutes. Add potatoes, and cover with 3 cups of vegetable stock. Bring contents to a boil over medium-high heat and reduce to medium. Continue simmering for 15-20 minutes until the potatoes are soft enough to slice easily with a fork or knife.

Remove the soup from the heat and blend. You can do this using a hand-held immersion blender or using a traditional blender. Blend until smooth and no lumps remain. When the soup is blended, return to the pot and add herbs, salt & pepper, and milk. Warm through over medium heat.
Garnish by sprinkling with a few pieces of pan-fried potato and leek.

This soup keeps in a sealed container for up to a week in the refrigerator or for a couple of months in the freezer.

Prep and Cooking: 1 hour
Serves: 4-6

Main Ingredients:
4 cups of mushrooms, chopped – use any variety you would like; cremini, portabellos and button mushrooms work well
1 medium yellow onion chopped finely – if you don’t have a white onion use what you have on hand
1-2 celery ribs, finely chopped (optional)
2 -3 cloves of garlic minced
2-3 tbsp fresh thyme
4 cups vegetable broth
1/3 cup pearl barley
2 tbsp corn starch or flour
1/2 cup plant based milk
2 tsp celery salt (optional)
2 tsp poultry seasoning
salt and pepper to taste

Method:
In a large, high-sided pot, sauté the chopped onion over medium heat until the onions are translucent. Add the chopped mushrooms and celery, cooking until soft (approximately 3-5 minutes in total), being careful not to burn the onions. Add the garlic and continue to sauté for an additional few minutes.

Add the broth and barley to the pot, stirring to mix all ingredients together. Allow the mixture to cook on low heat for 25-30 minutes.

While the barley mixture is cooking, whisk together the flour and milk. The finished result will be a thickened sauce or loose paste consistency.

When the barley is soft and cooked through add the thickening mixture and blend well to work out any lumps that may remain. Bring the mixture to a boil, this will ensure that the flour or cornstarch is cooked through. Return to medium heat, stirring to incorporate. Allow the soup to simmer on low for 10-15 minutes or until the soup has thickened.

Garnish with additional fresh thyme and serve with a crusty roll or on its own.

Prep & Cooking: 40-45 mins
Serves: 4-6
Pairs well with: Whole Wheat Cornbread Muffins

Main Ingredients:
2 cups cauliflower florets
2 cups carrots, diced
1 medium onion, diced
2-3 tbsp olive oil
Salt and pepper to taste
1-2 tsp fresh garlic, minced OR ½ -1 tsp powdered
3 cups vegetable stock
1 tbsp (or more) grated fresh ginger

Method:
Preheat oven to 425°F and line a baking sheet with parchment paper or foil.
In a large bowl, drizzle cauliflower and carrots with olive oil. Add salt and pepper to taste and toss to coat. Roast vegetables for 20-25 minutes, turning once halfway through until carrots are tender.

In a large pot, warm 1 tbsp of olive oil over medium heat and sauté onions until translucent.
Add fresh garlic, stirring frequently to avoid burning. Transfer cauliflower and carrots to the pot and stir to combine. Add the vegetable stock and turn heat up to medium-high. Allow the soup to simmer for 5-10 minutes.

Remove the soup from the heat and, using an immersion blender or standard blender, process the soup to desired thickness. If you prefer a chunkier soup, remove some of the carrots and cauliflower prior to blending. Return the soup to the heat and stir in the grated fresh ginger. Heat through on low.

This soup will keep in a lidded container for up to a week in the refrigerator or in the freezer for months. We suggest single serving sizes for freezing.

Tips & Variations:

• As always, use what you have – No carrots? Use sweet potato or even parsnip
• Ginger packs a punch on its own, but adding a pinch or more of cayenne will take things up a notch!
• Need to feed a crowd? Double or triple the recipe if you have a large enough pot

Prep & Cooking: 1 hour to roast vegetables, 20 minutes to finish the soup
Serves: 6-8

Main Ingredients:
1 acorn squash – this is the dark green variety that is shaped, you guessed it…like an acorn (seen photo below)
1 large sweet potato, peeled and diced into 1 inch pieces
1 large orange carrot, diced into 1 inch pieces
1 medium onion, small dice
2 cloves of garlic, crushed or 1-1 ½ tsp powdered garlic powder
4 tbsp olive oil
3 cups vegetable stock
Salt and pepper to taste
1 tbsp ground turmeric
½ tsp yellow curry powder (optional)
¼ tsp cumin
Additional cumin, curry or turmeric and pepitas (pumpkin seeds) for garnish (optional)

Method:
Preheat oven to 375°F.

Cut the acorn squash in half and remove the stringy flesh and seeds using a metal spoon. Score the flesh; cutting ¼ - ½ inch deep depending on the thickness of the squash. You do not want to cut all the way through. Drizzle both sides with 1 tbsp of olive oil and add salt and pepper to season. Place squash, cut side up on a prepared baking sheet or in a shallow baking dish.

Cut carrot and sweet potatoes into 1 inch pieces and drizzle with 1 tbsp of olive oil. Toss cut vegetables to coat and season with salt and pepper. Transfer the carrots and sweet potatoes to a prepared baking sheet or shallow baking dish and spread in a single layer. If you have a large enough tray or dish you may be able to fit all of the vegetables in together. Roast carrots, sweet potatoes and squash for 45-60 minutes, stirring the carrots and potatoes and turning the squash dish or pan (not the actual squash) at the halfway mark. When the squash is cool enough to handle, scoop out the cooked flesh and set aside.

In a large pot over medium heat, sauté chopped onion and garlic in 1 tbsp of oil until translucent; about 5 minutes. Add squash, carrots, and potatoes to the pot and cover with 3 cups of vegetable stock. Bring contents to a boil over medium-high heat and reduce to medium. Continue simmering for 10-15 minutes until all vegetable are soft enough to slice easily with a fork or knife.

Remove the soup from the heat and blend. You can do this using a hand-held immersion blender or using a traditional blender. Blend until smooth and no lumps remain. When the soup is blended, return to the pot and add turmeric, cumin, salt & pepper, and curry (optional). Warm through over medium heat.
Garnish by sprinkling with additional cumin, curry or turmeric and toasted pepitas (shelled pumpkin seeds)

This soup keeps in a sealed container for up to a week in the refrigerator or for several months in the freezer.