Farro and White Bean Soup

Michelle prepared 4 recipes for this session of South Arm Older Adults Cooking Club.


The first recipe is Farro (or Tuscan Spelt) and White Bean Soup. Making soup is a great way to use leftovers. This soup is a complete meal with grains, beans and veggies.

Farro is a grain related to wheat that is lower in gluten and has a different flavour and texture. You can use spelt or barley in place of farro.


  • 1 1/2 cups cannellini beans (white beans), soaked overnight and cooked or approximate 3 cups canned
  • 1 1/2 cups spelt or farro, soaked 4 to 8 hours if not pearled
  • 2 tablespoons olive oil
  • 1 onion, diced
  • 1 carrot, diced
  • 1 celery stalk, diced
  • 1 sprig fresh rosemary, remove stem and chop
  • 2 garlic cloves, minced
  • 1 cup chopped tomatoes, peeled and seeded or 1 can diced tomatoes
  • 4 cups vegetable or chicken stock
  • salt and pepper to taste


P/S: we substituted the onion with extra garlic as onion was missing from the groceries list.

Source: South Arm Older Adults Cooking Club


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Leek and Potatoes Soup

Minoo picked a theme of leek for this week’s South Arm Multicultural Community Kitchen.


The first recipe is Leek and Potatoes Soup from Jamie Oliver. We served the soup as it is. Alternatively, you can pulse the soup using a hand blender or liquidizer until smooth.


  • 2 carrots, peel and dice
  • 2 sticks celery, dice
  • 2 medium onions, chop
  • 2 cloves garlic, minced
  • 400g leeks, chopped
  • 400g potatoes, dice
  • olive oil
  • 2 organic chicken or vegetable stock cubes
  • sea salt
  • freshly ground black pepper
  • 1/2 teaspoon dried thyme


Source: Jamie Oliver


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Lemon Barley Soup

Minoo prepared three recipes to share at the South Arm Multicultural Community Kitchen.


The first recipe is a simple Lemon Barley Soup. This is a vegetarian soup which provides a good source of fiber and protein from the barley grain and lentil.

Serve the soup with a squeeze of lemon to it. The lemon adds some tanginess to the soup which made it quite refreshing.


  • 1 cup lentil
  • 1 cup barley
  • 1 onion, finely chopped
  • 3 cloves of garlic, minced
  • 4 cups of vegetable stock (or chicken stock)
  • 2 cups of water
  • 1 tablespoon cumin seeds or cumin powder
  • 1 lemon, juiced
  • salt and pepper to taste


Source: Minoo via South Arm Community Kitchen


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Roasted Red Pepper Soup with Feta and Basil

I’m glad to be able to rejoin the South Arm Multicultural Community Kitchen after a long break, a year or more.


Minoo prepared three recipes for the first kitchen of 2014. The first recipe is Roasted Red Pepper Soup with Feta and Basil. The roasted red peppers give this soup a subtle sweet flavour that is enhanced by feta and basil. To save time, you could substitute cans or jars of roasted red peppers or sweet pimentos.


  • 4 large red peppers, halved, cored and seeded or 1 pound (450g) jar roasted red peppers, drained and rinsed
  • 2 tablespoons olive oil
  • 1 large red onion, roughly chopped
  • 2 cloves garlic, peeled and roughly chopped
  • 14oz (400g) can chopped tomatoes
  • 4 cups (1 liter) vegetable or chicken stock
  • salt and pepper to taste
  • 2 tablespoons fresh basil, shredded or 2 teaspoons dried basil
  • 1 cup feta cheese, crumbled
  • fresh basil leaves, to garnish


Source: via South Arm Multicultural Community Kitchen

Serves 6


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Kobacha Soup

Michelle prepared a Kobacha Soup for the participants who helped to make all the baked goods for the Christmas Craft Fair.


The Kobacha Soup was really tasty with a hint of curry powder.


  • 1 Kobacha squash
  • 1 onion
  • salt and pepper to taste
  • melted butter or olive oil
  • 1 1/2 teaspoons to 1 tablespoon curry powder
  • 1 litre chicken or vegetable broth

Source: Michelle


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The second Ukrainian dish that Joe made in the Gilmore Park Church Community Kitchen was Borscht.


The above beet soup was slightly tangy and the beets were sweet. I once heard from a commentary by Dr. Art Hister on the Global Morning News that beet root juice helps lower blood pressure and thus helps to prevent cardiovascular problems.


  • 8 cups cold water or chicken/vegetable broth
  • 1 teaspoon salt
  • 1 medium onion, chopped
  • 3 beets, cut into thin strips or coarsely grate
  • 3 medium carrots, cut into thin strips or coarsely grate
  • 2 garlic cloves, crushed
  • 3 pepper corns
  • 1/2 cup half & half
  • 2 tablespoons lemon juice
  • 2 tablespoons flour, optional (to thicken soup if preferred)
  • 1/2 pounds green beans, cut into 1″ length


P/S: the potatoes in the photo above were for the Potato Perogies recipe.


Joe brought along his manual food processor for show and tell in the kitchen. He prefers to use the manual one than the electric food processor. He’s an old school guy.

Source: Joe


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Simple Asparagus Soup

The Older Adults Cooking Club met again at the South Arm Kitchen. Michelle prepared four new recipes for this kitchen.


The first recipe is Asparagus Soup. This non-dairy creamy soup is simple to prepare and can be made a day ahead of time. It freezes well for future use.


  • 1 tablespoon butter
  • 1 small onion, chopped
  • 1 tablespoon all purpose flour
  • approximately 4 cups vegetable or chicken broth or bouillon to make 4 cups of broth
  • 1 pound asparagus, cut into 1″ pieces
  • 1/2 teaspoon dried thyme
  • optional: yogurt, cream or sour cream to drizzle on top

Asparagus information:

Stem thickness indicates the age of the plant, with the thicker stems coming from older plants. Older, thicker stalks can be woody and peeling the skin at the base will remove the tough layer. Peeled asparagus will poach much faster. The bottom portion of asparagus often contains sand and dirt, so thoroughly cleaning is generally advised before cooking.

Source: this recipe is adapted from epicurious.com.


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Carrot Ginger Soup

The South Arm Older Adults Kitchen is back in action. For this kitchen, Michelle revisited a couple of the best recipes due to popular demand.


One of the recipe is Smothered Chicken in Quinoa. This is a high fiber and high protein meal in a pot. This is a recipe which freezes well.


Michelle also shared her family favourite Carrot Ginger Soup for this session. This is also a recipe which freezes well. It also tastes better the next day. You may double the recipe by just doubling the ingredients.


  • 1/4 cup butter
  • 1 1/2 cups chopped onion
  • 1 1/2 tablespoons minced ginger
  • 1 tablespoon minced garlic
  • 1 1/2 pounds carrots, peeled and roughly chopped
  • 2 tomatoes, chopped
  • zest of 1/2 lemon (peeled with peeler, avoid white pith, or grated on a microplane)
  • 4 cups vegetable broth
  • 2 tablespoons honey (or more to taste)
  • whipping cream or yogurt or sour cream, to garnish


Source: this recipe is adapted from epicurious.com


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French Cauliflower Soup

Michelle shared a French Cauliflower Soup recipe in the South Arm Older Adults cooking Club.


The French Cauliflower Soup was creamy and “thickish”.  Garnish with chopped chives and small slices of brie.



  • 2 tablespoons butter
  • 2 shallots, diced
  • 3 stalks celery, diced
  • 1 large cauliflower, trimmed and cut into florets
  • 1 teaspoon Dijon mustard
  • 2 bay leaves (we omitted this as we did not have any in the pantry)
  • 3 sprigs thyme
  • 4 to 5 cups chicken or vegetable broth
  • salt and pepper to taste
  • nutmeg to taste
  • 3/4 cup whipping cream (or sour cream)
  • chopped chives for garnishing
  • small slices of brie for garnishing (optional)


Source: this recipe is adapted from The French Market cookbook


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Beet and Potato Soup with Dill Cream

As the kitchen fell just before Valentine’s day, Michelle prepared a Beet and Potato Soup with Dill Cream for the occasion.


Michelle decorated the red velvet soup with a heart shape sour cream drizzle.


  • 3 to 4 beets, peeled and chopped
  • 2 potatoes, peeled and chopped
  • 1 onion, peeled and chopped
  • 1 celery stalk, chopped
  • 2 tablespoons olive oil
  • 500ml or 2 cups chicken or vegetable stock (or more depends on the size of the vegetables)
  • 4 tablespoons sour cream or Greek yogurt
  • 1 small bunch of dill


Source: this recipe is adapted from mowielicious.com


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