Beet Soup

Another Fall vegetable being cooked up in the South Arm Multicultural Community Kitchen is Beet.


Beets have many health benefits which include high in vitamins and minerals like the B Vitamin, folate, manganese, potassium and copper. They are also high in dietary fiber. Beets also contain a healthy amount of magnesium, phosphorous, vitamin C and vitamin B6.


  • 4 tablespoons vegetable oil
  • 2 large onions, chopped
  • 4 cloves of garlic, minced
  • 2 tablespoons fresh ginger, minced (or 1 tablespoon ground ginger)
  • 4 to 5 small potatoes, chopped
  • 4 large beets, chopped
  • 16 to 20 cups of vegetable or chicken stock
  • 2 tablespoons curry powder or paste
  • 2 tablespoons cumin


Source: South Arm Community Kitchen

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Greek Lentil Soup (Fakes)

The South Arm Multicultural Community Kitchen made a Greek Lentil Soup (Fakes) in line with the Greek theme menu.


Fakes (pronounced “Fah-kehs”) is a staple in the Greek kitchen. It is a filling meal. It is traditionally served with a drizzle of olive oil and lots of vinegar. Though the vinegar is of course optional, it lifts the lentils and adds another dimension of flavor.

Brown lentil is a good source of iron.


  • 8 ounces brown lentils
  • 1/4 cup olive oil
  • 1 tablespoon minced garlic
  • 1 onion, finely chopped
  • 1 large carrot, chopped
  • 1 quart water
  • 1 pinch dried oregano
  • 1 pinch crushed dried rosemary
  • 2 bay leaves
  • 1 tablespoon tomato paste
  • salt and ground black pepper to taste
  • 1 teaspoon olive oil, or to taste
  • 1 teaspoon red wine vinegar, or to taste (optional)
  • 1 tablespoon organic chicken bullion (optional)


Source: South Arm Community Kitchen

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Green Peas Soup

The South Arm Community Kitchen met again on a Wednesday. We made three recipes as usual.


The first recipe is Green Peas Soup. A dollop of sour cream adds creaminess to the soup.


  • 1 tablespoon vegetable oil, or more to coat the bottom of pan
  • 1 medium leek, whites and light green parts only, halved and sliced thin
  • 1 medium onion, chopped
  • 4 garlic cloves, minced
  • 1 large potato, peeled, cut into small cubes
  • 2 cups (16 oz) frozen peas
  • 4 cups chicken or vegetable broth (we used 4 teaspoons of organic chicken powder to make the chicken broth)
  • a couple sprigs of fresh thyme, tied in a bundle (or 1 tablespoon of dried thyme)
  • 1/3 cup sour cream, plus more for serving


Source: South Arm Community Kitchen

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Butternut Squash Soup with Coconut and Curry

Minoo shared 3 recipes in the South Arm Multicultural Community Kitchen in the week leading Chinese New Year.


Minoo chosed a Thai theme for this kitchen. The first recipe is a Butternut Squash Soup with Coconut and Curry.


  • 1 x 4 pounds buttercup or butternut squash
  • 1 cup unsweetened coconut flakes (large flakes)
  • 2 large leeks, white and light green parts only, thinly sliced
  • 2 tablespoons minced fresh ginger
  • 1/2 jalapeno chili, seeded and minced
  • salt and freshly ground black pepper
  • 1 to 2 tablespoons oil
  • 1 tablespoon curry powder
  • 1/2 teaspoon ground cinnamon
  • 1/8 teaspoon ground allspice
  • 2 tablespoons brown sugar
  • 1 x 13.5 ounce can coconut milk
  • juice from 1/2 lemon or lime
  • fresh cilantro leaves for garnishing


Source: South Arm Community Kitchen

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Chilled Cucumber Soup

It’s summer; Michelle shared some recipes which are great for the summer heat in the South Arm Community Center’s Older Adults Community Kitchen.


This Chilled Cucumber Soup is very refreshing and filing too due to the Greek yogurt component.


  • 2 cups Greek yogurt
  • 1 cup vegetable broth
  • 2 English cucumbers
  • 4 green onions
  • 2 tablespoons chopped fresh dill
  • 2 tablespoons chopped fresh parsley
  • 4 teaspoons fresh lemon juice
  • salt and pepper to taste


Source: from

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Traditional Tuscan Soup

The theme for this South Arm Women Community Kitchen is how to use fresh herbs to flavour our food.

CookSmarts Guide with Herbs

Michelle shared the above guide from on how to use different herbs for different produce/protein and how to store the herbs. You can click on the guide to have a larger view.


Do you know the best way to store fresh basil is in a jar filled with some water on the countertop. They will last for 7 to 10 days.


The above Traditional Tuscan Soup uses rosemary and sage for flavouring. Typically, dried herbs have a more concentrated flavour. so use 1/3 of the fresh amount called for. Or, 3 times the amount to convert from dried to fresh herbs.

Dried herbs require a longer cooking time, whereas fresh herbs are typically added near the end of the cooking.


  • 1 onion, chopped
  • 1 carrot, diced
  • 1 stick celery, diced
  • 1 garlic clove, minced
  • 1 teaspoon dry rosemary
  • 3 to 4 sage leaves
  • 2 tablespoons olive oil
  • 1 cup tomato puree
  • 10 oz (300 grams) cooked pinto beans
  • 1 1/2 cups pearled farro (or soaked overnight; wheat, spelt or barley grains would work here but require longer cooking time)
  • 4 cups broth (vegetable or chicken)
  • Parmesan cheese, optional


Source: Pedon Farro

Serves 4

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Quick Tortilla Soup

The main dish for the Mexican meal which Michelle shared in the South Arm Women Community Kitchen is a Quick Tortilla Soup.


This is a filing soup which can be a meal by itself.


Serve the tortilla soup with desired accompaniments.


  • 2 tablespoons vegetable oil
  • 1 onion, chopped
  • 6 cloves garlic, minced
  • 1/2 teaspoon ground cumin
  • 1 teaspoon oregano
  • 1/4 teaspoon cayenne pepper, optional
  • 1 teaspoon chili powder
  • 2 tablespoons tomato paste
  • 2 x 398ml can of diced, fire roasted tomatoes
  • 6 cups chicken or vegetable broth
  • 1 cup frozen corn or small can corn
  • 2 x 398ml can of black beans, rinsed and drained


  • cooked, cubed chicken breast (baked or leftover rotisserie)
  • tortilla chips
  • avocado, chopped
  • Greek yogurt or sour cream
  • grated Cheddar cheese
  • cut up limes
  • cilantro


Source: Michelle Li

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Hearty Lentil & Black Bean Soup with Smoked Paprika

The South Arm Women Community Kitchen prepared a hearty meal for another cooking session.


Michelle shared a hearty Lentil and Black Bean Soup with Smoked Paprika from the


  • 1 tablespoon olive oil
  • 1/2 large onion, chopped
  • 2 large stalks celery, diced
  • 2 cloves garlic, minced
  • 2 teaspoons smoked paprika
  • 2 bay leaves
  • 1 x 14oz can diced tomatoes
  • 1 cup dried brown lentils
  • 4 3/4 cups low-sodium vegetable or chicken broth, divided
  • 3 cups water
  • 1 x 14oz black beans, drained and rinsed
  • 1/4 cup chopped parsley
  • salt and pepper to taste


Serves 4

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Fassolada (Greek Bean Soup)

For today’s South Arm Older Adults Community Kitchen, we made cookies for the annual South Arm Fund Raiser for the Richmond Food Bank. Of course, we also whipped up a simple meal of soup and salad for the participants.

Michelle shared a quick and easy Greek Soup recipe called Fassolada.


This soup can be versatile in a way that you can add more broth for an extra helping. Some crusty bread and a side salad will made it a complete meal.


  • 1/4 cup olive oil
  • 3 garlic cloves, minced
  • 3 stalks celery, chopped
  • 3 carrots, chopped
  • 3 cups of diced tomatoes, can or preesrved
  • 2 cups of vegetable broth (we used an organic bouillon cub dissoved in water)
  • 2 to 3 cups pre-cooked or can white beans (if using can beans, rinse and drain)
  • 3 tablespoons tomato paste
  • 1 tablespoon dillweed, or 2 tablespoons fresh dillweed
  • 1 large bay leaf
  • salt and pepper to taste
  • chooped parsley for garnishing


Source: South Arm Older Adults Community Kitchen

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30 Clove Garlic Soup

The theme for this South Arm Older Adults Community Kitchen is keeping healthy and eating well in fall. We shared on tips like lots of hand washing and healthy eating.


This sweet and velvety soup is a winter elixir. Garlic is an immunity-boosting champ and may help ward off colds. You can make a big batch and freeze it. Whenever you feel your throat start to tickle, you can have a bowl of it.


–> garlic has antibacterial, antifungal, antiparasitic and antiviral properties.


  • 2 heads garlic, halved crosswise
  • 1 tablespoon extra-virgin olive oil
  • 4 cups low-sodium chicken stock
  • 8 ounces Yukon Gold potatoes, peeled and chopped
  • 1/4 cup freshly grated Parmesan, plus more for serving
  • Coarse salt and freshly ground pepper
  • Optional flavourings: fresh thyme, bay leaf or fresh chives, minced


Source: from

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