Food Talk
Past Issues:

Harvest Soup: Healthy, Hearty & Happy

Getting-down-to-earth-in-Port-Perry,-Ontario,-CanadaSay the word autumn, and many of us immediately think of crisp cool days when we can enjoy a cup or bowl of hot soup! Autumn is the perfect season for soup, and not just because of the weather. During harvest time – August through October – there are countless vegetable varieties to choose from for the healthiest and tastiest soups!

Check out the recipe below for a healthy, hearty harvest soup.

Don’t have all these ingredients?

  • Substitute other types of squash: acorn or kabocha
  • Substitute pumpkin for squash
  • Use parsnips instead of carrots (or half and half)
  • Use regular potatoes instead of sweet potatoes
  • Add pear instead of apple
  • Go vegan and start with a vegetable stock

Don’ t have time to make soup? Check out these labour-saving tips:

  • Most vegetables can be purchase already peeled and chopped
  • Use frozen, e.g. frozen turnip or squash
  • Purchase stock (cubes or already prepared)
  • Make a big batch and freeze!

Special Treats

Turn your harvest soup into a special meal

  • Top with toasted pumpkin or sunflower seeds
  • Add a spoon of sour cream when serving
  • Hollow out a small sourdough round loaf and use as an“edible”bowl

Health Benefits

Check out the ingredients in this soup!

  • Carrots: source of carotenes for healthy sight
  • Sweet Potatoes: vitamin A, C and fibre that makes you feel full
  • Pumpkin: Vitamin C, carotenes for healthy skin
  • Squash: Folate for brain health
  • Onions and garlic: phytochemicals to enhance the immune system
  • Apples: anti-oxides to fight disease
  • Stock: hydration and calms stomach problems

Autumn-minestronesoup52BowlAutumn Harvest Soup (serves 4)

Prep Time: 10 minutes      Cook Time: About 25-30 minutes

Ingredients:

  • 1 medium onion, chopped
  • 2 cloves garlic, smashed
  • 2 cups of butternut squash, cut in 1-inch cubes
  • 2 cups carrots, coarsely chopped
  • 2 cups sweet potato, cut in 1-inch cubes
  • 1 apple, coarsely chopped (about 1 cup)
  • 1 bay leaf
  • 4 cups chicken stock, OR vegetable stock, OR water
  • ½-1 tsp salt, plus more to taste

Method:

  • Melt butter over medium heat. Add chopped onions and smashed garlic. Sauté until softened.
  • Add the chopped carrots, squash, sweet potato, apple, and bay leaf.
  • Pour in the chicken stock (or water or vegetable stock). Add the salt and pepper.
  • Cover and increase the temperature to medium-high.
  • Bring to a boil.
  • Reduce temperature to low and simmer for about 20 minutes or until vegetables are tender.
  • Remove from heat, remove the bay leaf and purée using an immersion blender.
  • Add salt and pepper to taste.