Tag Archives: Soup

Potato and Leek Soup

Potato and Leek Soup
Adapted from recipe in Woman’s Day magazine, July 2009


1/2 bulb garlic, chopped
4 large potatoes, peeled and chopped
1 leek, trimmed, washed and sliced
2 bay leaves
6 cups stock or water
1/2 cup low fat milk
1/4 cup snipped chives
low-fat yoghurt, to serve (if desired)


Saute garlic, add potatoes, leek and bay leaves. Cook, stirring, 2 minutes.
Pour in stock.
Bring to boil on high. Reduce heat to low, simmer 20-25 minutes or until tender.
Remove bay leaves.
Puree in batches. Stir in milk and chives. Reheat.



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Green Velvet Soup

Not to be confused with this green velvet. This funny-looking soup is actually tasty and a great way to add vegies to your diet. The soup is basically pure veg!

Green Velvet Soup
Makes about 2 1/2 quarts
From pcrm.org (recommended by my doctor!)

This beautiful soup provides an abundance of nourishing green vegetables.

1 onion, chopped
2 celery stalks, sliced
2 potatoes, scrubbed and diced
3/4 cup split peas, rinsed
2 bay leaves
6 cups water or vegetable broth
1 medium zucchini, diced
2 medium stalks broccoli, chopped
1 6-ounce bag prewashed spinach
1/2 teaspoon basil
1/4 teaspoon black pepper
1/2-1 teaspoon salt

Place onion, celery, potatoes, split peas, and bay leaves in a large pot. Add water or broth and bring to a simmer. Cover and cook until peas are tender, about 45 minutes.

Remove bay leaves. Add zucchini, broccoli, spinach, basil, and black pepper. Simmer until broccoli is just tender, about 10 minutes.

Transfer to a blender in several small batches and blend until completely smooth, holding the lid on tightly. Return to pot and heat until steamy. Add salt to taste.

Per 1-cup serving: 107 calories; 6 g protein; 21 g carbohydrate; 0.5 g fat; 4 g fiber; 124-248 mg sodium; calories from protein: 22%; calories from carbohydrates: 74%; calories from fats: 4%.

Recipe from Healthy Eating for Life for Cancer by Vesanto Melina, M.S., R.D.


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Pea and Parmesan Soup


Note: Karla tells me this a modified Nigella Lawson recipe.
I think it’d be fine without the butter.

This is turning into the winter of soup in Katie’s Kitchen. I’ve never been a big fan of soup, but having said that I probably haven’t tried more than three or four varieties until now. I guess too many bowls of Campbell’s Tomato Soup when I was young turned me off the dish in general (sorry Andy).

This soup isn’t my favourite (not the biggest Parmesan fan) but it sure is flavourful and if you like Parmesan cheese you’ll love this. Don’t let the green colour put you off!

Thanks to my co-worker Karla for the recipe. I wonder where it is from originally?

Bake a bulb of garlic wrapped in foil for an hour. (Chop the top off first)

Cook a 500g bag of baby peas.

Put drained peas into blender. Add 25g butter, 25g grated Parmesan and 300ml stock. Squeeze garlic into mixture. Puree, warm and eat.


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Vegan Carrot Soup

No, I’m not “turning vegan”. Just exploring new ways of eating, cooking and maintaining a balanced diabetes-friendly diet. This soup recipe comes from a book my (vegan) friend Melissa lent (meat-eater) me. It’s simply and tasty. The “creamy” part is the soy milk. The jury is out for me on whether soy milk is good for you, bad for you or ok in moderation. There’s plenty of pros and cons to be found online. Just goggle “soy milk health”. For now I’ll stick to baking with soy milk sometimes and eating it with my oats occasionally.

The jist of the recipe is:

Chop 6-8 organic, unpeeled carrots and 1 onion.
Saute them in 2 tablespoons oil in large saucepan until onion is translucent.
Add 4 cups vegetables stock. Simmer 15 minutes.
Remove half the vegetable and some of the liquid, place in blender with 1 cup soy milk, 1 tablespoon soy sauce and 1 tablespoon chopped dill. Blend until smooth. Return mixture to saucepan.
Stir and serve.



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