Carrot, Ginger and Orange Soup

Helmut and Paul made this Carrot, Ginger and Orange Soup in the South Arm Cooking Club for Seniors for take home purpose.


This Carrot, Ginger and Orange Soup freezes beautifully. So, make a big batch and freezes them in single portion container for later meals when you are too busy to cook or on the run.


  • 1 tablespoon vegetable oil
  • 1/2 onion, chopped
  • 1 clove garlic, minced
  • 3 medium carrots, peeled and thinly sliced or chopped with a food processor
  • 1 1/2 teaspoons minced fresh ginger
  • 1 1/2 cups chicken or vegetable stock
  • 1/2 cup orange juice
  • salt and pepper to taste
  • 1 tablespoon chopped parsley, optional


Source: adapted from Many Hands

Prep time: 20 minutes;  Cook time: 40 minutes;  Serves 4


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Spinach Beef Soup

Besides the Creamy Seafood Udon, Lorna also made a Spinach Beef Soup in the Gilmore Park Church Community Kitchen. This is a simple and quick soup that can be served in 30 minutes.



  • 1 bunch spinach, washed and drain
  • 1 can chicken stock
  • 1 can whole kernel corn
  • 4 cups water
  • 1 pound lean ground beef, marinate with salt, pepper, corn starch and 1 egg for 30 minutes


Source: Lorna

Prep time: 10 minutes;  Cook time: 20 minutes;   Serve 4


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Korean Style Miso Soup

Ella also made some Korean Style Miso Soup in the Gilmore Park Community Kitchen. Miso soup is a Japanese culinary staple. Miso is high in protein and rich in vitamins and minerals. Generally, miso is salty but there are varieties of miso that are sweet, earthy, fruity and savory.



  • Miso paste
  • dried anchovies
  • sea tangles (kelp)
  • dried shaved bonito


Source: Ella

Prep time: 30 minutes; Serve 6


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Barley Yogurt Soup

Barley Yogurt Soup is the third middle eastern dish demonstrated by Minoo in the South Arm Community Kitchen. This is a Turkish dish which is commonly served as breakfast or with main meal.


The Barley Yogurt Soup is thick and creamy and it resembles oatmeal porridge.


  • 6 tablespoons unsalted butter
  • 1/4 cup all-purpose flour
  • 1 quart (4 cups) chicken stock
  • 1 cup barley
  • salt to taste
  • 3 cups plain yogurt
  • 2 large egg yolks
  • 1 small handful fresh mint leaves, chopped
  • 1 teaspoon Kirmizi biber or paprika


Source: adapted from food network

Prep time: 10 minutes;  Cook time: 30 minutes; Serve 8


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Cream of Celery Soup

Although the canned soup is so convenient, this made-from-scratch version is fresh, aromatic and creamy. Canned soup can be high in salt which is a no no for people with hypertension. Moreover, celery is inexpensive and an easy vegetable to work with, i.e. wash and chop.


Celery has low-calorie and high fiber. Hence, it is often used in weight-loss diets. Celery contains androstenone which is difficult for human to digest. The calories burn during the digestion of celery is more than is acquired from it, i.e. celery has negative caloric content.


  • 2 tablespoons olive oil
  • 1 pound celery (about 10 stalks), thinly sliced, leaves reserved
  • 1 onion, chopped
  • 2 cloves garlic, peeled
  • 2 tablespoons flour
  • 2 cups chicken broth
  • 2 cups water (use 1 cup if you prefer a thicker soup)
  • 1 bay leaf
  • 1/2 cup milk
  • salt and pepper to taste


Sydney and Frances partnered to make this Cream of Celery Soup.

Source: Charlene Dy

Prep time: 20 minutes; Cook time: 45 minutes; Serve: 4


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Hearty Bean and Barley Soup

I did not get to taste this Hearty Bean and Barley Soup in the South Arm Cooking Club for Seniors as Charlene made this second soup for the seniors to bring home. A mixture of kidney beans and spinach give this soup a triple-punch of nutrition in the form of iron, fiber, and calcium. You can also vary this soup by adding shredded chicken or different vegetables.


This is a great soup to freeze in 1 or 2 cups portions to reheat for the future. If you intend to freeze it, do not add the spinach. You may add the spinach just before you serve the soup after reheating. You may need to add an extra half cup to one cup of water to the leftovers, since the barley will continue to absorb liquid over time.


  • 1 (19 ounce) can dark red kidney beans, rinsed and drained
  • 2 teaspoons olive oil
  • 1 onion, chopped
  • 1 carrot, chopped
  • 1 stalk celery, chopped
  • 6 garlic cloves, minced
  • 2 teaspoons dry rosemary, minced
  • 2 boxes less-sodium chicken broth (8 cups broth)
  • 1 can diced tomatoes, undrained
  • 1 cup pearl barley
  • 16 ounces bag spinach
  • 1/4 teaspoons freshly ground black pepper
  • Parmesan cheese to serve, optional


Paul, Chris O’Brennam and Marcel made this hearty soup adapted from Cooking Light.

Prep time: 15 mins; Cook time: 50 mins


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Beet and Cabbage Borscht

This Beet and Cabbage Borscht soup is a wonderful winter treat. It uses vegetables that are readily available and inexpensive. Borscht is originated from Ukrainian and is popular in Eastern and Central Europe.


The cheery colour of the Beet and Cabbage Borscht is more like a stew than most soup. Borscht is another soup that freezes well.


  • 1 tablespoon vegetable oil
  • 6 medium size beets, peeled and diced
  • 1 small russet potato, peeled and diced
  • 2 small carrots, peeled and diced
  • 3 cups finely chopped green cabbage (about 1/3 of small head)
  • 2 onions, chopped
  • 4 cups low-sodium vegetable broth (we used chicken broth)
  • 2 cups water
  • 1 tablespoon tomato paste
  • 2 tablespoons apple cider vinegar
  • salt, pepper and sugar to taste
  • 1/4 cup chopped fresh dill
  • low fat sour cream or plain yogurt, optional


Sydney, Frank and Ken prepared this delightful coloured soup adapted from Bon Appetit.

Prep time: 30 mins; Cook time: 40 mins; Serves 6


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Herbed Potato Soup

This Herbed Potato Soup is Minoo’s favourite. It’s quick and easy and freezes well. Minoo always has homemade frozen food in her freezer. She said she does not know how to make small batches of food. She always has left over which she freezes them for busy day. Soup is one food that freezes well.


This Herbed Potato Soup is definitely great for cold winter days. This recipe is adapted from

Prep time: 10 mins; Cook time: 20 mins; Serves 6.


  • 2 large potatoes, peeled and diced
  • 2 cups water or chicken broth
  • 1 large onion, chopped
  • 2 cloves of garlic, minced
  • 1/4 cup butter
  • 1/4 cup all-purpose flour
  • 1 teaspoon salt, or taste
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon dried rosemary, crushed
  • 1/4 teaspoon ground black pepper
  • 1 1/2 cups milk



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Vietnamese Cuisine: Sweet and Sour Soup (Canh Chua)

Doris’ second dish is a soup dish. It is simply called Sweet and Sour Soup. In Vietnam, this soup is usually made with fresh fish but for simplicity, Doris made this dish with store-bought tofu fish. You may use any kind of seafood for this dish, according to Doris.



  • 1 pound Bac Ha vegetable
  • 1/2 pound bean sprout
  • 1 pound tomato
  • 1 tablespoon tamarind
  • 1 pound fish
  • 2 sprigs of Ngo Om herb
  • few garlic cloves, minced



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Indian Cuisine: Lentil Soup (Khatti Daal)

I had just blogged about an Arabic Lentil Soup recently.  Here is another version of Lentil Soup. Minoo made an Indian version of Lentil Soup at the Caring Place Community Kitchen. Lentil is comfort food in India and it is a daily diet as a lot of the population are vegetarian. Lentil is rich in fiber and protein. Indian Lentil Soup differs from others not only on the use of spices but the way the spices are added to the Lentil Soup. The sizzling action of adding the fried spices at the end of the cooking process makes the difference.



  • 1 cup masoor (a brown skin lentil which are red inside)
  • 3 cups water
  • 1/2 teaspoon tumeric
  • 1/2 teaspoon red chili pepper
  • 1 teaspoon minced garlic
  • 1 teaspoon minced ginger
  • 5 sprigs of curry leaves
  • 1 teaspoon tamarind paste
  • salt and pepper to taste
  • oil for frying spices
  • 1 teaspoon mustard seeds
  • 1/2 teaspoon cumin seeds
  • 2 to 3 whole red chilies


Vania also did some research of the health benefits of some Indian spices.  Vania, thank you for sharing.

Cumin Seeds:

  • good for digestive disorder like diarrhea, nausea and morning sickness as cumin seeds help digestion
  • rich in iron and help absorb nutrient into our body
  • detox body by helping our liver
  • reduce risk of cancer
  • boost our immune system


  • If used with cauliflower, it prevents prostate cancer
  • helps liver detox
  • prevent or slow down Alzheimer disease
  • is a natural anti-inflammatory drug
  • is a natural pain killer
  • helps loose weight
  • used to prevent depression
  • helps treat skin conditions


  • lowers LDL cholesterol (bad cholesterol)
  • helps regulate sugar for diabetics
  • reduces cancer cell production
  • relieves pain from arthritis if combine with 1/2 teaspoon of cinnamon and 1 tablespoon of honey
  • improves memory
  • is a good source of manganese, fibre, iron and calcium

Star Anise:

  • prevents flu
  • cures stomach ache due to excessive gas
  • prevents headache


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