Category: Soups & Stews

Moroccan Red Lentil Soup (Vegan/ Gluten Free/ Dairy Free/ Nut Free)

It’s a new year and I am always looking for dinner ideas for dinners and lunches. I like to eat vegan several times a week. Many people make resolutions in the new year. I try not to. The reason I try not to…. I don’t stick to a “New Year’s Resolution.” How many people actually stick with one? I just look at the new year as a new start. A way to say, “okay let’s try to eat a bit healthier.” So on that note, I’m making a new protein filled vegan soup. If I don’t really call it “vegan” then my husband will eat it. If he over thinks things and believes that I am trying to take his meat away, then there is resistance. I enjoy eating meat, but I also like to take a break while still feeling the satisfaction of being fulfilled.

Whether you don’t eat meat at all, or are trying to eating some meals meat free, this hearty soup will completely fill you up!

Moroccan Red Lentil Soup (Vegan/ Gluten Free/ Dairy Free/ Nut Free)

1 Tbsp. olive oil

1 medium onion- diced

2 medium carrots- peeled and diced

3/4 c. dry red lentils

1- 28 oz. can diced tomatoes

4 c. vegetable stock

1/2 tsp. ground turmeric

1/2 tsp. ground cinnamon

1 tsp. grated ginger or 1/2 tsp. dry ground

1 grated garlic clove or 1/2 tsp. dry ground

sea salt and pepper to taste

In a large pot on medium heat, saute onion and carrot in olive oil for ten minutes stirring frequently. Add remaining ingredients. Bring to a boil for ten minutes then let simmer for one hour or until lentils are cooked. Takes approximately an hour. If soup is too thick for you, then add some extra water or vegetable stock.

Freezes beautifully.

Shared On: Sunday Food Link Up, Meatless Mondays, Healthy Vegan Fridays

Carrot Ginger Soup-Only 4 Ingredients (Paleo/ Vegan/ Gluten Free/ Dairy Free)

I have been stressed out about blogging lately. There is far too much going on in my life right now. I started doing this blog to help people suffering with food allergies, as well as myself. I enjoy creating delicious, allergy friendly recipes for everyone. Unfortunately, I have been getting stressed out about getting recipes created as well as getting them onto my site. As other bloggers know, you don’t just make a recipe once and post it. I sometimes make recipes four or five times, before I think they are good enough to post. I have been posting weekly for many years. I’m sorry, but I just can’t keep up anymore. I will still continue to do recipe development, but on a slower scale. For now, I will only be posting, say once or twice a month.  I was just going to walk away from it completely, but I don’t want to do that. I am sorry for scaling back. At some point I will jump back into things more completely. For now, I hope you understand….

So my hubby has been having some gut issues and has been more restricted in his foods than I am. Nothing raw for the last half of the summer. Cooking stew in August was fun. Gluten free and dairy free has been easy. He has also had to stay away from anything that causes gas in any way. So I haven’t been able to cook with onions. Lets just say that I’ve been experimenting even more than normal trying to find good flavours that his gut can handle. This soup is delicious and thankfully, he can enjoy it! Hopefully soon we can figure out what is the cause or this may have to be his be lifestyle.

Carrot Ginger Soup

Carrot Ginger Soup-Only 4 Ingredients (Paleo/ Vegan/ Gluten Free/ Dairy Free)

6 c. carrots- peeled and chopped

1 inch ginger- minced

1 tsp. ground cumin (optional)

4 c. vegetable broth

sea salt and pepper to taste

Put carrots, ginger, cumin and vegetable broth into a large pot and cover. Bring to a boil, then turn down to medium until carrots are cooked through. Could be 15 minutes to 30 depending on the size of your carrots. Then place mixture into your blender and puree. Put back into pot to reheat. Add sea salt and pepper to taste.

Carrot Ginger Soup

Can be stored in the fridge for up to 5 days. Freezes well.

Shared On: Allergy Free Thursdays, Sunday Fitness and Food, Healthy Vegan Fridays.

Roasted Butternut Squash Soup (Paleo/ Vegan/ Gluten Free/ Dairy Free)

We are well into winter and all the cold weather and gloominess that grey skies can bring. You just want to stay in your warm house cuddled up by the fire with a fuzzy blanket, watching a movie. What better way to spend a cold winter’s day than to enjoy some roasted butternut squash soup?

Roasted Butternut Squash Soup


This soup is actually really simple to make. You prepare everything and really even before your movie is over, your soup is just about ready.

For those who would like to roast your squash and veggies all on one baking dish, you can go right ahead and well as well as dice your squash. Personally I like to let my oven do the hard work. It is so much easier to scoop the cooked squash out rather than trying to peel and dice it raw. If you do decide to peel and dice than adjust your cooking time accordingly. You’ll probably shave off about twenty minutes in the oven… Which you will spend on the peeling and diced… Get my point?

Roasted Butternut Squash Soup

Let your oven do the work while you’re cuddled up watching a great movie!

Roasted Butternut Squash Soup (Paleo/ Vegan/ Gluten Free/ Dairy Free)

1- 2-3 lb. butternut squash

2 tsp. olive oil- divided

2 medium apples- diced

1 medium onion- diced

2 inches of ginger- peeled and minced

1 tsp. dried thyme

fresh ground black pepper

3 c. vegetable stock (make sure its gluten free if buying)

Preheat oven to 350 degrees

Cut squash in half lengthwise. Scoop out seeds. (I roast mine). Place squash cut side up onto a baking sheet. Brush with one teaspoon of olive oil and sprinkle with black pepper. Put into oven to bake. Bake until you can pierce squash easily with a fork, approximately one hour.

Put diced onion, apple, ginger, one teaspoon of olive oil, and thyme into a medium size baking dish. Stir thoroughly. Bake for approximately 40 minutes or until apple is fork tender.

Pull squash and onion/ apple mixture out of oven when cooked. Let squash cool enough to scoop squash out of skin. Now, if you have an immersible blender  you can put all of your ingredients into a pot and blend until pureed. If you only have a blender, then divide your ingredients in half. Puree half at a time. Put soup into a pot and heat thoroughly. Add sea salt and pepper to taste. Really, I didn’t add any because the soup was so delicious on its own.

Roasted Butternut Squash Soup


Store in the fridge in a covered container for up to five days. Freezes beautifully.

Shared on: Allergy Free Wednesday, Gluten Free Recipe Fix, Healthy Vegan Fridays, Gluten Free Fridays, Savoring Saturdays

Hearty Vegetable Soup (Vegan/ Paleo/ Gluten Free/ Dairy Free/ Grain Free)

In the winter we always crave comfort food. I love having soups in the winter. Just being about to eat the nice warm veggies and broth will take any chill out of your body.

It has been a very long time since I had a canned soup. It was long before I figured out about all my allergies. Have you looked at the ingredient list? Let alone things that I can not pronounce that just scares me to death, but the amount of sodium is crazy! With a homemade soup you can control the salt.

Hearty Vegetable Soup

If you enjoy dipping something into your soup, never fear… Paleo Biscuits are here!

Hearty Vegetable Soup

Hearty Vegetable Soup (Vegan/ Paleo/ Gluten Free/ Dairy Free/ Grain Free)

1 medium onion

1 clove garlic-minced

1 lg. carrot

2 ribs of celery

1 medium sweet potato

2 c. cabbage-chopped

1- 28 oz. can of diced tomatoes

2 tsp. onion powder

1 inch raw ginger-minced

1/8 tsp. cayenne pepper

sea salt to taste

4 c. water

2 c. kale or spinach

Peel and chop up all your vegetables. Add everything in your soup pot except your kale/spinach. Bring to a boil, then reduce to a simmer until vegetables are tender. Cooking time will take between thirty minutes and an hour depending on the size of your chunks.  Add your kale/spinach and cook for ten more minutes. Salt to taste.

Hearty Vegetable Soup

If there is any leftovers or if you make a double batch, this soup freezes well.

Shared On: Allergy Free wednesday, Gluten Free Fridays, Healthy Vegan Fridays, Savoring Saturdays

Split Pea Soup with Ham (Gluten Free/ Grain Free/ Dairy Free)

Happy Thanksgiving to all of my Canadian friends!! Yes, here in Canada we celebrate Thanksgiving on the second Monday of October, where as the United States celebrates on the last Thursday of November. Whenever you are celebrating I pray that you will have a wonderful day filled with family, friends and of course delicious food!

For those having turkey, you may want to try Chicken Pot Pie (yes you can use turkey) to use up some of your leftovers.

Split Pea Soup

Then there are those who will celebrate with a ham (or a turkey as well). We usually buy those hams that have the bone going right through the middle. I think it is part of the butt. Yes I could Google it so that I know for sure, but guess what, it doesn’t matter to me. All that matters is that ham is delicious! Now onto what you are going to do… You have cut most of the meat off the bone and save the bone for your soup. If you forgot to save your bone them you can just use two cups of diced up ham for this soup.


As my hubby says, this is a “stick to your ribs” kinda soup!

Split Pea Soup

Split Pea Soup with Ham (Gluten Free/ Grain Free/ Dairy Free)

2 tsp. olive oil

1 medium onion

2 medium carrots

2 ribs of celery

2 c. dried split peas

2 tsp.thyme

16 c. water

1 ham bone-with meat on it or ham shanks

Dice onions, carrots and celery. Place into large pot with oil. Saute on medium heat for approximately 10 minutes. Add water, split peas, thyme and ham bone. Don’t worry if the water doesn’t cover the bone. Just flip the bone over after about an hour. Bring water to a boil, then turn down heat to medium low. Let simmer for approximately 2 hours or until peas are soft (well they pretty much dissolve) and soup is thickened. When soup is cooked, remove bone (it should be falling apart and the meat falling off of it) and the meat. Discard the bones and cut up meat into bite size pieces.

Store soup in covered container in the fridge for up to three days. Freezes well. Soup thickens as it cools. The first day is fine, but the next days you may need to add water to thin soup out.

Shared On: Allergy Free Wednesday, Waste Not Want Not, Gluten Free Fridays, Savoring Saturdays

“Cream” of Broccoli Soup (Paleo/ Vegan/ Dairy Free/ Raw/ Gluten Free)

Many of you may have read that I had a problem with too many fruits and sugars in my diet. If not, then you can read it Here. As I was really loving having a smoothie in the morning, my body was not loving it as much. So I’ve been playing with new combinations to blend. This is one of them. I really enjoy putting many items into a blender and having a great soup in seconds instead of hours!

Broccoli Soup

 “Cream” of Broccoli Soup (Paleo/ Vegan/ Dairy Free/ Raw/ Gluten Free)

2 c. broccoli-chopped

1/2 c. onion- chopped (one small onion)

1 Tbsp. apple cider vinegar or lemon juice

1 Tbsp. avocado or olive oil (or desired oil)

1/3 c. cashews (or ground flax**)

1 -1 1/2 c. boiling water

sea salt and pepper to taste

Vegan Broccoli Soup

Put all ingredients into a Vitamix or high powered blender, starting with 1 cup of water. Blend on high until smooth. Add more water if too thick. Makes two servings.

** If using ground flax instead of cashews your consistency won’t be quite as creamy.

Shared On: Fat Tuesday, Real Food Recipes, Waste Not Want Not, Allergy Free Wednesday, Gluten Free Wednesdays, Gluten Free Fridays, Healthy Vegan Fridays



Slow Cooker Beef Chili (Gluten Free/ Dairy Free)

It’s February and the snow is blowing. I don’t know about you but I always enjoy crock pot meals in the especially in the winter time! Really using a slow cooker is great anytime!

You get everything prepared, throw it in and forget about it. Voila, your dinner is ready and waiting for you. There are so many meal s that can be made ahead in the slow cooker… What are some of your favourites?

Here is Vegetarian Chili if you prefer.

Slow Cooker Beef Chili

Chili shown with Vegan Corn Bread

Slow Cooker Beef Chili (Gluten Free/ Dairy Free)

1 lb. ground beef, chicken or turkey
1 tbsp. olive oil
1 medium onion-chopped
1 c. chopped celery
1 medium green pepper-chopped
2 cloves garlic- minced
2 c. soaked, cooked, drained and rinsed kidney beans (or 14 oz. can)
2 c. soaked, cooked, drained and rinsed white navy beans (or 14 oz can)

2 c. soaked, cooked, drained and rinsed black beans (or 14 oz. can)

1 28 oz can of diced tomatoes
3 tsp. chili powder

2 tsp. ground cumin
5 oz can tomato paste

sea salt and pepper to taste
hot sauce(optional)
chili peppers(optional)

Brown ground meat, drain, set aside. Saute over medium heat; onion, celery, green pepper in olive oil until soft, add in garlic and cook for five more minutes. Put all ingredients into a large pot or crock pot. If cooking on stove in pot, put on low, stirring occasionally for 3-4 hours. If in crock pot, put on low for 8-10 hours.

If you can, cook chili the day before you’re going to eat it. Chili  always seems to taste better the next day.


Creamy Tomato Soup (Dairy Free/ Paleo/ Vegan)

Cooler weather is definitely here. Some parts of the country have had significant snow falls already.As the weather turns cold, my thoughts go to soup to warm me up. Some times I have all day to left a soup simmer. Other times I don’t. This soup can be ready in less that a half hour, which is great when you’re in a hurry. Or when you are cold from shoveling…

Creamy-Tomato Soup-Dairy Free

So simple to make and you can have great homemade soup on the table in 15 miinutes!


Creamy Tomato Soup (Dairy Free/ Vegan/ Paleo)

1 Tbsp. olive oil/coconut oil (or desired oil)

1 small onion- finely diced

1 clove garlic- minced

2 tsp dry basil

1-28 oz. can crushed tomatoes-or 2 1/2 c. fresh crushed

2 c. water or vegetable stock

1/2 coconut milk ( or desired milk)

1 Tbsp. maple syrup-optional

sea salt and pepper to taste

In a medium size pan, saute onion in oil over medium low heat. Stirring occasionally, add garlic. Let cook two more minutes. Add basil, tomatoes, and water. Let cook for 15 minutes. Add coconut milk and salt and pepper to taste. If too thick then add more coconut milk.

Tomato Soup-Dairy Free

Shared On: Mostly Homemade Mondays, Real Food Recipes, Fat Tuesday, Tasty Tuesday, The Southern Special, The Yuck Stops Here, Allergy Free Wednesday, Gluten Free Wednesday, Gluten Free Fridays, Foodie Friends Friday, Real Food Fridays, Healthy Vegan Fridays


Raw Red Pepper Soup (Vegan/ Dairy Free/ Paleo)

UPDATE: recently I had been fighting a bad sinus infection and wasn’t exactly in the mood for eating. So I made up a big batch of this soup and I added ground flax for bulk to help fill me up. It’s great! You can use ground chia seeds instead if you can’t have flax. I’ve added it into the recipe.

Months ago a friend of mine and I went to a new cafe for a visit. I noticed that they had raw soup on the menu. I was intrigued. I asked and found out that it was a warm soup(I didn’t know for sure) and I could eat all the ingredients in it. I was so pleasantly surprised. It was a delicious, tasty smooth soup.

This summer I have been playing with mine own version. I have gotten to the point that I actually like mine better than the original cafe version. Just for one, this recipe can easily be doubled to share.

Raw Red-Pepper Soup For One


Raw Red Pepper Soup (Vegan/ Dairy Free/ Paleo)

1/2 c. tomato

1/2 c. red pepper

1 Tbsp. red or white onion

1 clove garlic

1 tsp. coconut oil

1 tsp. raw apple cider vinegar

1 Tbsp. ground flax or chia (optional)

1/2 c. boiling water

sea salt and pepper to taste

Put tomato. red pepper, onion, garlic, oil, and apple cider vinegar into blender or ninja. Pulse until mostly smooth. Add boiling water and pulse until smooth. You can strain if desired. I leave in the seeds for extra fiber. Drink immediately. Serves one.

When veggies are fresh and in season, I like to make up packages to freeze and make when I’d like a quick soup. Just make individual packages with tomato, red pepper, onion and garlic and freeze. Just defrost when you’d like soup and add the extra ingredients and follow directions as above.

Shared On: Fat Tuesday, Gluten Free Tuesday, The Southern Special, Tasty Tuesday, Allergy Free Wednesday, The Yuck Stops Here, Gluten Free Wednesday, Wellness Wednesday Gluten Free Fridays, Foodie Friends Friday, Healthy Vegan Friday

Vegetarian Chili (Vegan/ Gluten Free)

When my husband was away on his fishing weekend, I decided that it would be a good time to make a vegetarian chili. I’ve been trying to add more beans and lentils into my diet. Not to become vegetarian, because I enjoy meat far too much for that. I am just trying different options. Always need more options when you have food allergies.

I was so happy with how this chili turned out. It is mild in flavour, so if you want to add a punch, add a diced jalapeno pepper.
Since my husband was away, I had it for lunch and dinner four days in a row. It was delicious and very satisfying!!

Vegetarian Chili


Vegetarian Chili (Vegan/ Gluten Free)

2 tsp. olive oil
1 medium onion-chopped
1 stalk celery- chopped
1 medium green or red pepper- chopped
1 medium carrot- diced
1 jalapeno pepper- diced (optional)
2 cloves garlic- minced
1-28 oz. can diced tomatoes
1- 19 oz. can black beans
1- 19 oz. can 7 bean mix
1- 10 oz. can niblets corn
2 tsp. cumin
2 tsp. chili powder
1 tsp. dry mustard
1-5 oz. can tomato paste (optional)

In a large pot saute onion, celery, pepper, and carrot in the olive oil until soft. Add garlic, beans, corn, and spices. Mix and let simmer for about 60 minutes. If you like thicker chili add tomato paste now and let simmer another ten minutes.

Vegetarian Chili

This freezes very well!        Makes 6-8 servings.

Shared On: What’s Cooking Wednesday, Foodie Friends Friday, Wellness Weekend

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