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Recipes

Savory Chowder

BT Calgary | posted Monday, Nov 6th, 2017

This version is dairy free, gluten free and can even be made vegetarian if you omit the bacon. Coconut milk gives it that smooth consistency and has an Asian twist thanks to the lime & cilantro finish. The result is a hearty chowder which is full of so much flavor it pleases everyone.

soup

— Coutrtesy Teresa Toth —

Ingredients

  • 1 tablespoon sesame or olive oil
  • 1 cup red onion, chopped
  • 1 cup red pepper, chopped
  • 1 cup bacon, chopped
  • 2 cups Yukon gold potatoes
  • 1 can baby corn, chopped
  • 1 can diced tomatoes
  • Pinch of chili flakes
  • 1 tablespoon cumin
  • 1 teaspoon seasoning salt
  • Fresh pepper
  • 4 cups vegetable broth
  • 1 cup coconut milk
  • Juice of 1 lime
  • 1/2 cup cilantro chopped

Directions:

  1. In a large pot over medium heat, saute the onion, pepper and bacon in the sesame oil until the veggies are softened and the bacon is crisp, approx 5 minutes.
  2. Add the potatoes, corn and tomatoes and stir.
  3. Add seasonings and vegetable broth and bring to a boil. Reduce heat to medium and cover. Cook for 15-20 minutes until the potatoes are tender.
  4. Add the coconut milk and lime juice and heat thoroughly.
  5. Spoon into individual bowls and top with cilantro.

— Enjoy! —

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Broccoli, Kale and Lentil Soup

BT Calgary | posted Wednesday, Mar 30th, 2016

Easy Recipes to Help Canadians Lower their Risk of Colorectal Cancer

Broccoli, Kale and Lentil Soup

It’s so easy to make this soup from scratch, and this recipe will make you glad you did. The lentils thicken this vegetable-packed soup, and the milk adds a lovely flavor and texture. This soup is even better when made ahead, so make it on the weekend or in the evening, then reheat to pack in a thermos or reheat at lunch time.

Ingredients

  • 1 tbsp (15 mL) butter
  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • 1/8 tsp (.5 mL) hot pepper flakes or smoked paprika
  • Salt and pepper
  • 1/3 cup (75 mL) dried red
  • lentils, rinsed
  • 2 ½ cups (625 mL) low-
  • sodium vegetable or chicken broth
  • 4 cups (1 L) chopped broccoli (stems and florets separated)
  • 4 cups (1 L) chopped packed trimmed kale
  • 2 cups (500 mL) heated milk
  • 2 tbsp (30 mL) freshly squeezed lemon juice or white wine vinegar

Method

1. In a pot, melt butter over medium heat.
2. Sauté onions, garlic, hot pepper flakes and ¼ tsp (1 mL) each salt and pepper for about 5 minutes or until softened and starting to turn golden brown. Stir in lentils, broth and broccoli stems. Cover and bring to a boil over high heat.
3. Stir in broccoli florets, kale and milk. Reduce heat to medium-low, cover and simmer, stirring occasionally and adjusting heat to prevent boiling, for 15 to 20 minutes or until lentils and vegetables are soft.
4. Use and immersion blender in the pot or transfer soup to a blender or food processor, in batches, and purée, until smooth or slightly chunky, as desired.
5. Return to pot, if necessary. Heat over medium heat until steaming, but do not let boil. Stir in more milk if soup is too thick. Drizzle in lemon juice while stirring. Season with up to ¼ tsp (1 mL) salt and pepper to taste.

Nutritional information (per serving)
Energy: 222 calories
Top 5 nutrients (% of daily value)
Protein: 15 g
Calcium: 22 % / 239 mg
Carbohydrates: 29 g
Vitamin C: 178 %
Total fat: 7 g
Folate: 57 %
Fibre: 5.2 g
Vitamin B12: 40 %
Sodium: 182 mg
Vitamin D: 31 %

 

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Curried Lentil Chicken Noodle Soup

BT Calgary | posted Tuesday, Feb 23rd, 2016

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Curried Lentil Chicken Noodle Soup

Serves 5-6

Total cook time…50 minutes

Ingredients:

 

  • 6 cups chicken broth
  • 2 cups water
  • 4 garlic cloves
  • 1 1” piece ginger root (peeled and halved)
  • 1 ½ cups dried green lentils
  • 1 cup thinly sliced celery stalks
  • 2 teaspoons good quality garam masala (I know it’s not Canadian, but I love Trader Joe’s spice blend)
  • ½ teaspoon ground turmeric
  • 1 tablespoon maple syrup
  • 1 tablespoon white wine vinegar
  • 2 cups cooked fusilli pasta
  • 1 ½ cups cooked chicken meat (roughly chopped)
  • 2 cups fresh spinach leaves
  • salt and pepper (to taste)

Directions:

 

  1. Place the first two ingredients in a large pot and bring to a boil on medium-high heat. Once boiling, reduce to medium heat and let simmer, uncovered for 30 minutes.
  2. Next, remove aromatics (cloves and ginger), add lentils, celery, spices, maple syrup and vinegar and cook until lentils are al dente, approximately 12-14 minutes.
  3. Add remaining ingredients and stir until spinach has wilted completely. Season to taste with salt and pepper and serve.

 

Courtesy Dan Clapson. For more lentil recipes – lentils.ca

 

 

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French Onion Soup with Big Rock Traditional Ale

BT Calgary | posted Wednesday, Sep 9th, 2015

Courtesy BigRockBeer.com

Ingredients:

  • 8 Onions medium, peeled and sliced
  • 1 Tbsp. Garlic minced
  • 100 gr. Salted butter
  • 3 oz. Canola Oil
  • 1 cube of chicken, beef or vegetable broth
  • 990 ml Big Rock Traditional Ale (3 bottles)
  • 1 Tsp. Coarse Black Pepper
  • ½ Tbsp. Thyme
  • 3 oz. Balsamic Vinegar
  • Salt to taste
  • 1 Bay Leave
  • 4 slices of thick cut white toast bread
  • 12 slices of Swiss Cheese
  • 1 Tbsp. Italian Parsley finely chopped

Directions:

  1. Pour oil in a stainless steel pot, add butter, onions and garlic. Slowly caramelize onions.
  2. Dissolve broth cube in Beer and deglaze caramelized onions.
  3. Add salt, pepper, thyme, bay leave and Balsamic Vinegar.
  4. Cover pot and simmer for 30 minutes. Please note: do not boil, overheating will cause bitterness.
  5. Toast white bread in toaster or oven.
  6. Pour onion soup in oven proof soup bowl to the top, add slice of toast and top with 3 slices of Swiss Cheese.
  7. Turn oven to Broil and bake till cheese is melted and shows some brown colour.
  8. Garnish with chopped parsley.

Makes 4 servings

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Carrot lentil soup

BT Calgary | posted Tuesday, May 13th, 2014


This soup makes for a very satisfying lunch. The quick-cooking red lentils turn a sunny yellow colour when cooked, and the milk adds a lovely texture.

Preparation: 10 minutes
Cooking: 25 minutes
Servings: 4

Ingredients

  • 2 tsp (10 mL) vegetable oil
  • 2 large carrots, diced
  • 1 onion, finely chopped
  • 1 clove garlic, minced
  • ¼ tsp (1 mL) dried rosemary or thyme, crushed
  • 1 cup (250 mL) dried red lentils, rinsed and drained
  • 3 cups (750 mL) water
  • 1 tbsp (15 mL) all-purpose flour
  • 2 cups (500 mL) 1% milk
  • 2 tbsp (30 mL) freshly squeezed lemon juice or wine
  • 2 tbsp (30 mL) vinegar
  • 2 tbsp (30 mL) pepper
  • 2 tbsp 30 mL thinly sliced fresh basil
  • 2 tbsp (30 mL) green onions

Method

  1. In a pot, heat oil over medium heat. Sauté carrots, onion, garlic and rosemary for about 5 minutes or until onion is softened.
  2. Stir in lentils and water; cover and bring to a boil.
  3. Reduce heat to medium-low and boil gently, covered, for 15 minutes or until lentils and carrots are soft.
  4. Whisk flour into milk and gradually stir into pot; increase heat to medium.
  5. Simmer, stirring, for about 3 minutes, until slightly thickened (do not let boil).
  6. Stir in lemon juice and season to taste with pepper.
  7. Ladle into bowls and serve sprinkled with basil and green onions.

Nutritional information
Number of servings of milk products: ½
Per serving:
Energy: 198 calories
Protein: 9 g
Carbohydrate: 36 g
Fat: 3 g
Fibre: 1.9 g
Sodium: 90 mg
Calcium: 246 mg

 

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