Home Food Soups & Stews

Moroccan chickpea stew

This Moroccan-inspired chickpea stew is hearty and healthy, loaded with pulses like chickpeas, black beans, kidney beans and lentils that are packed with fibre, protein, essential vitamins and minerals.

San Francisco Clam Chowder

It’s hard to think of San Francisco without picturing creamy clam chowder, served in a sourdough bread bowl. Make your own with store-bought crusty rolls. To switch it up and make it heartier, start with an Italian sausage, squeezed out of its casing and crumbled, in place of the bacon. Ingredients: 2 slices bacon, chopped 1 large...

Chicken Tortilla Soup

This rich and yummy (yet low-cal) recipe calls for easy-to-find ingredients that come together in 45 minutes or less. INGREDIENTS: 2 tbsp vegetable oil 4 tortillas, cut into thin strips 1 cup sweet onions, diced 1 cup celery, diced 1 cup green pepper, chopped 1 tbsp red pepper flakes 6 cups low-sodium chicken broth 1 lb skinless chicken...

Zucchini Soup

This rich and yummy (yet low-cal) recipe calls for easy-to-find ingredients that come together in 45 minutes or less. INGREDIENTS: 1 onion, chopped (medium, not red) 1tbsp olive oil 1tsp minced garlic 1 celery stalk, diced 2 cups low sodium chicken or vegetable broth 3 medium zucchini salt and pepper to taste DIRECTIONS: In a large pot, sauté onion...

Beans, Greens and Pasta Soup

All leafy greens, such as spinach, kale, chard and collard greens, are high in calcium, as are legumes – beans such as navy and kidney beans and black-eyed peas. The inexpensive combination of beans and pasta make a complete protein, and a sausage, if you choose to use one,...

Alphabet Meatball Soup

Alphabet noodles are fun, but any small-sized pasta will work. Brown the meatballs first to add flavour to the stock – to make it brothier, add a cup or two of water. canola or olive oil, for cooking. INGREDIENTS: 1–2 fresh Italian or chicken sausages 4 cups (1 L) low-sodium chicken stock 1...

Turkey Chili with Barley

Does it get more comforting than a simmering pot of chili? This one swaps beef for leaner turkey and the addition of nubby barley for nice texture.

Curried ginger carrot soup

Enhance your immune system with beta-kerotene this winter by preparing this curried ginger carrot soup. The yogurt adds calcium and a slight creaminess to the soup.

Our Magazines

Made Possible With The Support Of Ontario Creates