Category Archives: Soups

Canadian Stew

I used 2 pounds sirloin, sliced into short strips, because it’s what I had on hand. This is an excellent recipe. Abounding in flavor, but so easy to throw together.

Prep time 17 minutes
Cook time 50 minutes
Makes 8 Servings


1 1/2 lbs lean beef tenderloin or bison, cut into one-inch cubes
2 leeks, whites and light green only, cut into chunks
3 or 4 medium sized cooking onions, peeled and cut into chunks
3 carrots, peeled and cut into chunks
3 parsnips, peeled and cut into chunks
110oz can whole plum tomatoes
1-10 oz can small potatoes (“trust me, they have to be canned!”)
Several cloves garlic
4 Tb extra virgin olive oil
1/2 cup whole-wheat flour
Sea salt and black pepper
1 tsp dried oregano
1 tsp dried basil
1 cup low-sodium, low-fat chicken stock
1 cup light beer


  1. Cut meat into one-inch cubes. Place whole-wheat flour, salt, ground pepper, oregano and basil in a large plastic container with a tight-fitting lid. Shake the contents so they mix. Now place the cubed meat in the container and shake until coated. Meanwhile in a large Dutch oven heat the oil and saute the garlic and onions until soft. Add remaining vegetables. Cook until meat is browned. You will notice the mixture is getting sticky. This is caused by the flour seasoning on the meat.  When it gets too sticky add the chicken stock and light beer.
  2. Bring to a boil and then reduce heat to a simmer.  Stir the stew until the sauce becomes evenly smooth.  Now add canned, drained potatoes.  Don’t be tempted to use regular potatoes as they become too mushy.  Cook over low heat for another 30 minutes or until vegetables are tender.

NOTE: I do not currently have a Dutch oven, so I used a normal soup pot and it worked great – I let it simmer a bit longer to help the flavors further blend together.

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Aigo Bouido [Garlic Soup]

You would think this would be a obnoxious soup, but the garlic becomes almost undefinable and just an exquisite aroma.

For 6 to 8 people

1 separated head or about 16 cloves whole, UNpeeled garlic
Drop garlic cloves in boiling water and boil 30 seconds. Drain, run cold water over them, and peel.
2 quarts water
2 tsp salt
Pinch of pepper
2 cloves
1/4 tsp sage
1/4 tsp thyme
1/2 bay leaf
4 parsley sprigs
3 Tb olive oil
a 3-quart saucepan

Place the garlic and the rest of the ingredients in the saucepan and boil slowly for 30 minutes. Correct seasoning.
A wire whip
3 egg yolks
A soup tureen
3 to 4 Tb olive oil

Beat the egg yolks in the soup tureen for a minute until they are thick and sticky. Drop by drop, beat in the olive oil as for making mayonnaise.
A strainer
Rounds of hard-toasted French bread
1 cup of grated Swiss or Parmesan Cheese

Just before serving, beat a ladleful of hot soup into the egg mixture by droplets. Gradually strain in the rest, beating, and pressing the juice out of the garlic. Serve immediately, accompanied by the bread and cheese.

[Recipe source: Julia Child, Mastering the Art of French Cooking]

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Soupe a L’Oingnon

Today I was convinced that following a [French] recipe to the “T” is of utmost importance. I did not shortcut on time for simmering or cooking, nor did I shortcut color on browning. The result: a deep, rich flavor characterizing a perfect brew!

The Key to Developing an Excellent Onion Soup: Long, slow cooking in butter and oil, then a long, slow simmering in stock.

Count on 2.5-3 hours.

1 1/2 lbs. or about 5 cups of thinly sliced yellow onions
3 Tb butter
1 Tb oil
A heavy-bottomed, 4 -quart covered sauce pan

Cook the onions slowly with the butter and oil in the covered saucepan for 15 minutes.
1 tsp salt
1/4 tsp sugar (helps the onions to brown)

Uncover, raise heat to moderate, and stir in the salt and sugar. Cook for 30-40 minutes stirring frequently, until the onions have turned an even deep, golden brown.
3 Tb flour Sprinkle in the flour and stir for 3 minutes
2 quarts boiling brown stock
1/2 C dry white wine or dry vermouth
salt and pepper to taste

Off heat, blend in the boiling liquid. Add the wine, and season to taste. Simmer partially covered for 30 to 40 minutes or more, skimming occasionally. Correct seasoning.
(*) [At this point you may] Set aside uncovered until ready to serve. Then reheat to a simmer.
3 Tb cognac
Rounds of hard-toasted French bread
1-2 cups grated Swiss or Parmesan cheese

Just before serving, stir in the cognac. Pour into a soup tureen or soup cups over the rounds of bread and pass the cheese separately.

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Steak Pepper-Pot Soup

Loved this because I could just throw it on the stove for hours while I got things done (and worked from home). Reminiscent of my mom making soup in the morning and keeping it on low throughout the day for us to snack on whenever we were hungry.

5 C beef broth
2 C chicken stock
1 great big T-bone steak
4 bay leaves
2 tsp basil
Bring above ingredients to a boil, then reduce heat and simmer for 3 hours.
Remove meat and let cool.
3 Roma tomatoes, seeded and coarsely chopped
1 Large bell pepper, seeded and chopped
1 cup okra
1/2 cup corn kernals
1/2 cup sliced carrots
1/2 cup celery, chopped
Simmer vegetables in soup, partially covered, for 1 1/2 hours.
Separate meat from bone into bite size pieces.
Toss meat into soup and simmer for another 5 minutes.

[Recipe based on “Pepper-Pot Soup”: Tosca Reno, The Eat-Clean Diet Cookbook]

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Potage Parmentier – Leek or Onion and Potato Soup

I prepared this ahead of time and added butter and minced herbs just before serving.

The aroma! The simplicity!

You can use a pressure cooker (15lbs for 5 minutes, release, simmer uncovered for 15 minutes), but I made mine on the stove using a 4-quart sauce pan.

A 3- to 4-quart saucepan or pressure cooker
3 to 4 cups or 1 lb. peeled potatoes, sliced or diced
3 cups or 1 lb. thinly sliced leeks including the tender green; or yellow onions
2 quarts of water
1 Tb salt   

Simmer the vegetables, water and salt together, partially covered, for 40 to 50 minutes until the vegetables are tender

Mash the vegetables in the soup with a fork, or pass the soup through a food mill.  Correct seasoning.
(*) At this point you may set aside uncovered until just before serving, the reheat to the simmer.

4 to 6 TB whipping cream or 2 to 3 Tb softened butter
2 to 3 Tb minced parsley or chives   
(I added a dash of cayenne)
Off heat and just before serving, stir in the cream or butter by spoonfuls.  Pour into a tureen or soup cups and decorate with the herbs
[Julia Childs]

If you’ve tried this, would love to hear your thoughts or personal variations!

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Eat-Clean Split Pea Soup

I have a lot of trouble following recipes 1) Because I prefer to pave my own road and 2) the recipes just never taste that great because they lack flavor.  I love flavor.  This split pea recipe is from Tosca Reno’s “The Eat-Clean Diet Cookbook”.  I loved her sweet potato oven fries and her oats & leek stuffed turkey breast.  Both were PACKED with flavor, so I was not as leery when I decided to try her split pea soup.

1.5 hours later, I now have a chunky split pea soup.  A comment or two: A dash of nutmeg might be a nice touch for a cold day to warm the cockles of your soul – or cayenne pepper to give it an extra zing.  Additionally, I personally would reduce the water significantly. After all the veggies were cooked the recipe called for 2 cups of chicken broth (or preferred cooking liquid) AND 6 cups of water.  I like a really chunky, creamy, thick soup.  I think the recipe was not going for that, so all in all the soup came out as expected.  Her salt suggestions are to taste, and it does need salt.

Great recipe, Tosca!

My first split-pea soup. A-hhh success.


2 cups/480 ml dried split peas

12 cups/2.9 L water

4 bay leaves

Sea salt

1 Tbsp/15 ml extra virgin olive oil

1 large yellow onion, peeled and chopped

4 ribs celery, trimmed and chopped

3 thick carrots, peeled and chopped

2 cups/480 ml low sodium chicken or vegetable broth (gluten free if necessary)

6 cups/1.4 L water

1 tsp/5 ml fresh thyme, chopped

1 1/2 cups/360 ml cubed roasted turkey breast (I used black forest ham) if vegetarian, remove turkey breast


1 Put dried peas in large saucepann and cover with 12 cups/ 2.9 L of water. ADd 2 bay leaves and sea salt and bring to a boil. Let cook on meduim heat for 10 minutes.  Drain and set aside.

2 In a Dutch oven, place olive oil and heat over medium heat. Add onion, celery and carrots. Saute for 8 minutes until onion begins to turn translucent.

3 Add chicken broth or preferred cooking liquid and 6 cups / 1.4 L water. Add 2 more bay leaves, peas, and thyme and bring to a boil. Add roasted turkey breast. Reduce heat and cover. Let simmer for an hour. The peas need to be soft. Check the pot now and then, since the peas have a tendency to settle to the bottom and burn. You’ll have to break them up by stirring them.

4. Remove the bay leaves and season with sea salt and fresh ground black pepper. Serve hot!

servings: 10
prep time: 20min
total cook time: 1hr 30min

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