3. Once tender, add the remaining fresh
herbs. Blend until smooth. To help facilitate
blending, tilt pot to one side, so the blender
blade guard is completely submerged.
4. Taste and adjust seasoning, add remaining
salt to taste if necessary.
Nutritional information per serving
(about 1 cup [250 ml]):
Calories 110 (19% from fat) • carb. 16g • pro. 4g
• fat 2g • sat. fat 1g • chol. 5mg • sod. 912mg
• calc. 51mg • fiber 3g
Black Bean Soup
This soup gets its rich texture from not
rinsing the beans; the starchy liquid from
the can is used to thicken the soup.
Makes about 6 cups (1.5 L)
1
tablespoon (15 ml) olive oil
2
garlic cloves, finely chopped
½
medium onion, finely chopped
1
jalapeño, seeded and finely chopped
1
red bell pepper, finely chopped
1¼
teaspoons (6 ml) kosher salt, divided
1
bay leaf
1
teaspoon (5 ml) ground cumin
3
cans (15 ounces [450 ml] each)
black beans, not drained
1
cup (250 ml) chicken broth,
low sodium
1
teaspoon (5 ml) red wine vinegar
Crème fraîche or plain, whole-milk
yogurt for serving
Cilantro, chopped, for serving
Tortilla chips for serving
1. Put the oil in a stockpot set over medium
heat. Once the oil is hot, add the chopped
vegetables and sauté until soft, about 5 to
7 minutes.
2. Add ¾ teaspoon of the salt, bay leaf, and
cumin. Cook, while stirring, until nicely
fragrant, about 1 minute.
3. Add the beans (with liquid from cans) and
the broth. Simmer, partially covered, until
all the ingredients are tender and the
flavours have melded, about 20 to
25 minutes. Discard the bay leaf.
4. Remove soup from the heat. Use hand
blender to blend until very smooth, about
1 minute in total. Add remaining salt and
vinegar; blend an additional 10 to
15 seconds to incorporate.
5. Taste and adjust seasoning as desired.
6. Serve, topping with a dollop of crème
fraîche, a pinch of the chopped cilantro
and tortilla chips
Nutritional information per serving (1 cup [250 ml]):
Calories 288 (13% from fat) • carb. 47g • pro. 18g
• fat 4g • sat. fat 1g • chol. 0mg • sod. 589mg
• calc. 63mg • fiber 17g
Curried Coconut and Butternut
Squash Soup
The rich and bright flavours of this soup
provide some sunshine on a cold winter’s day.
Makes about 6 cups (1.5 L)
1
tablespoon (15 ml) ghee or butter
1
small onion, finely chopped
1
small jalapeño, seeded and finely
chopped
1
½-inch (1.25 cm) piece ginger, peeled
and finely chopped
1
garlic clove, finely chopped
1
tablespoon (15 ml) curry powder
¼
teaspoon (1 ml) kosher salt
4
cups (1 L) butternut squash, cut
into 1-inch (2.5 cm) cubes (about
2 pounds [907 g] of squash)
1
can (13.5 ounces [382 g]) coconut milk
2
cups (500 ml) chicken broth, may
use low sodium
1. Put the ghee or butter into a large saucepan
over medium/medium-low heat. Once the
ghee/butter is hot, add the onion, jalapeño,
ginger and garlic with the curry powder
and salt. Heat until soft and fragrant,
about 5 minutes.
2. Stir in the butternut squash to coat
evenly with the spices.
3. Add the coconut milk and broth. Increase
the heat so the liquid comes to a boil.
Once boiling, reduce heat to maintain
a steady simmer. When squash is soft,
approximately 20 minutes, use hand
blender to blend soup until completely
smooth.
4. Taste and adjust seasoning accordingly.
Nutritional information per serving (1 cup [250 ml]):
Calories 293 (68% from fat) • carb. 20g • pro. 3g
• fat 22g • sat. fat 17g • chol. 8mg • sod. 105mg
• calc. 114mg • fiber 4g
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