Made this delicious cauliflower cheddar soup and upped the protein/ fibre with some navy beans. Served along with warm cheesy bread. Mmmmmmm, so good! 😋

– 1 head cauliflower, chopped
– 1 onion, diced
– 1/2 can navy beans, drained & rinsed
– 2 cups vegetable stock
– 2 Tbsp butter
– 2 Tbsp flour
– 1 cup milk
– 2 cups sharp cheddar, grated
– 1 tsp dried parsley
– 1/4 tsp cayenne pepper
– 1/4 tsp dried mustard
– 1/4 tsp turmeric
– Salt & pepper to taste

– Sauté onion in a bit of oil in a large pot. Add cauliflower and beans. Top with vegetable broth. Bring to boil and then reduce heat to simmer, cover.
– In meantime, melt butter in saucepan. Add flour and stir. Slowly add milk, whisking until mixture thickens. Add spices and cheese. Stir.
– Blend cauliflower mixture with immersion blender. Stir in cheese mixture. Allow to simmer for a few minutes.


Sticking with my pumpkin theme, I made this « Thai-Style Pumpkin Soup with Tofu ». I used canned pumpkin purée for convenience, but would be great to roast up the innards of all the carved creations that should be coming!

– 2 Tbsp coconut or vegetable oil
– 1 Onion, diced
– 2 Garlic cloves, minced
– 1 Tbsp Ginger, peeled & minced
– 1 Stalk lemongrass, bruised
– 3 Tbsp Thai red curry paste
– 1 15-ounce can Pumpkin puree
– 2 Cups vegetable broth
– 1 14-ounce can Coconut milk, unsweetened
– 2 Tbsp Lime juice
– 1 block firm Tofu, cubed
– 1 pack Rice noodles

For Toppings
– Chopped fresh cilantro/ Thai basil
– Wedge of lime

1) In large pot, heat oil over medium heat. Add onion and sauté for 5
minutes. Add garlic, ginger, lemongrass and curry paste. Cook for 3 minutes.
2) Add pumpkin puree and broth. Bring to boil. Reduce heat to simmer for
10-15 minutes. Stir in coconut milk and lime juice in last few minutes of
3) While soup simmers, boil rice noodles.
4) Remove soup from heat. Using immersion blender, blend until smooth.
5) Stir in diced tofu.
6) Divide rice noodles between bowls, add large ladle of soup and top with
chopped herbs/ lime
*Makes 6 servings


It’s that time of year… plus, I accidentally overdid it with the tomatoes when ordering my @lufafarms basket this week 🍅🙄🍅 Great excuse to whip up a batch of tomato soup. Served with a grilled cheese, I’m convinced there’s no better food combo!

Ingredients :
– 3 cloves garlic, minced
– 1 Onion, chopped
– 2 Tbsp butter/ oil
– 3 Cups tomatoes, chopped
– 5 Cups vegetable stock
– 2 Tbsp butter
– 2 Tbsp flour
– 2 tsp basil, dried
– Salt, pepper to taste
– Fresh basil for topping

1) Saute garlic & onion in oil until fragrant.
2) Add chopped tomatoes, stir to coat. Add vegetable stock. Bring to boil, then reduce to simmer, about 20 minutes.
3) Use immersion blender to blend soup until smooth. Optional: strain out tomato skins, or leave in for extra fibre.
3) Prepare « roux » to thicken soup. Melt butter in small saucepan. Add flour and stir until becomes golden paste. Gradually add a couple of ladels of soup and whisk in with paste until thick sauce forms. Add roux mixture back to soup and stir in. Season with dried basil, salt & pepper. Simmer for a few more minutes.
4) Top with fresh basil to serve. Enjoy!


Weather getting you down? Consider this Roasted Beet & Sweet Potato Soup a warm ray of sunshine on a cold day! My secret ingredients? Patak’s curry paste for insta-flavour and a can of white beans to add some protein / fibre to the mix. Purées into a thick, beautifully coloured dish!

Image may contain: food
– 2 Tbsp vegetable oil + 1Tbsp
– ½ Onion, diced
– 2-3 large beets, peeled, cut into cubes
– 1 large sweet potato, peeled, cut into cubes
– 1-2 Tbsp Patak’s curry paste
– 1 Can white beans, drained and rinsed
– 500ml vegetable stock
– Salt & pepper, to taste
For Toppings
– Chopped fresh herbs of choice
– Plain Greek yogurt

1) Preheat oven to 375. Toss beets and sweet potato in 2 Tbsp oil. Roast
until fragrant, about 20-25 minutes.
2) Sauté onion in 1 Tbsp oil. Add roasted vegetables, beans. Add curry
paste. Stir until combined.
3) Pour vegetable stock until vegetables just covered. Bring to boil then
lower to simmer. Simmer until vegetables soft, about 10-15 minutes.
4) Puree in blender or with immersion blender. Serve topped with a dollop of
Greek yogurt and chopped herbs


Nothing like a warm bowl of soup on a cold winter’s day!  As a vegetarian, I’ve made plenty of lentil soups and stews, but I must say, this one takes the cake! The lemon juice and zest add incredible freshness! Enjoy!

– 1/4 Cup + 2 Tbsp olive oil
– 3 cloves garlic
– 1 Tbsp cumin 
– 1/3 Cup cilantro, chopped
– 1 onion, diced
– 1.5 Cups dried green lentils, rinsed
– 5 Cups vegetable stock
– 1 Potato, peeled and diced
– 1 bunch Swiss chard, chopped
– Salt & pepper
– 1 large lemon, juice and zest

1) Heat 2 Tbsp olive oil over low heat. Add garlic, cilantro and cumin. Cook until
fragrant. Remove from heat and set aside.
2) Heat remaining olive oil over medium heat. Saute onion until translucent. Add
lentils and stir until coated.
3) Add vegetable stock and bring to boil.
4) Add potatoes, Swiss chard, salt and pepper. Simmer until potatoes and lentils
are tender.
5) Add coriander mixture and simmer for 5 minutes.
6) Remove soup from heat and stir in lemon juice/ rind.
7) Serve topped with a lemon wedge and fresh coriander and a side of flat bread.


This is one of my favorite fall soup recipes!

Roast beets and sweet potatoes, sauté with onion and flavor with a little curry paste (I use Patak’s). Then purée and serve with a dollop of plain Greek yogurt. So hearty and what a beautiful color!



Here is my recipe for a vegetarian version of the Mexican dish, Tortilla Soup:

– 2 Tbsp vegetable oil
– 1 small onion, chopped
– 3 cloves garlic, minced
– 3 bell peppers, chopped
– 3 Tbsp ground cumin
– 1 tsp hot chilli powder (or 1 small jalapeño, seeded and chopped)
1 (28 oz) can crushed tomatoes
– 1 (14 oz) can corn kernels, drained
– 1 (19 oz) can black beans, drained and rinsed
– 2 L vegetable broth

 – 1 avocado, diced
– Toasted tortilla strips (I slice tortillas and toss them with some oil, garlic powder and chilli powder then bake for 10 minutes. Can also be replaced by tortilla chips)
– Grated/ crumbled cheese (cheddar or feta)
– Fresh lime juice (optional)
– Chopped cilantro

Directions :
– Heat oil in large pot and sauté onion and garlic until fragrant and translucent
– Add cumin and peppers. Stir until tender.
– Add remaining soup ingredients. Bring to boil. Reduce heat and simmerfor 15-20 minutes.
– Divide into bowl and top with garnishes. Serve immediately.




This soup is so quick to put together and is full of healthy ingredients. Serve up with some crusty bread, and voilà, dinner is served!


– 4 garlic cloves, minced
– 1 onion, diced
– 1 head cabbage, chopped
– 1 can diced tomatoes
– 1 can navy beans, drained and rinsed
-1.5 litres broth (vegetable or chicken)
– 1.5 Tbsp oil (I used avocado and olive)
– 2 tsp turmeric (optional)
– 1tsp thyme
– salt & pepper, to taste

1) Heat oil in large pot. Sauté garlic and onion.
2) Add cabbage and stir until it becomes soft
3) Add beans and tomatoes, strut. Cover with broth and bring to boil.
4) Turn down heat, add seasonings and allow to simmer, partly covered for 20 minutes or so.