..The Intuitive Times
Kitchen Korner


Autumn Soups

by Karin LaRonde

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When I think autumn, I think soup. This time of year, we have an abundance of vegetables and herbs.

Remember the "Stone Soup" story? Soup is an easy way to be creative. It's important to have a good base. Vegetable stock is easy to make. It's flavourful and fat-free.

Here is a method...


Makes about 1 1/2 quarts.

2 medium Onions with peels
3 medium Carrots
3 ribs Celery
1 cup Parsley with stems
3 cloves Garlic, crushed
1/2 teaspoon Thyme
2 Bay leaves
2 quarts Water
Salt and Pepper to taste

Place all ingredients in a large soup pot. Bring to a boil, reduce the heat and simmer uncovered for 45 minutes. Strain and use immediately or refrigerate (or freeze) until needed. Once you have a stock, you can use it to make any soup.


This a favourite of many at the Farmer's Market

2 lb Carrots
1 lb Sweet potato
1 sm Onion, peeled and diced
3-4 stalks of Celery, copped
2 tablespoons Olive Oil
1 tablespoon fresh grated Ginger
1 tablespoon chopped Garlic
1 tsp Ground Coriander
4 c Vegetable Stock
1 tablespoon Thai Curry Paste
1 tablespoon Sugar
1 tablespoon Bragg's Liquid Aminos
Freshly ground Black Pepper
1 can (13.5 oz or 400 ml.) Coconut Milk
zest & juice from 1 Lime
1/4 c chopped fresh Cilantro

Peel the carrots and cut crosswise into 1/2 inch pieces (about 5-6 cups). Peel the sweet potatoes and cut into small cubes (about 1 1/2 cups). In a large saucepan over medium-low heat, heat the olive. Add the onion and sautee while stirring occasionally, until translucent, 5-6 minutes. Add the garlic & ginger and sautee while stirring until it begins to change color, 20-30 seconds. Add the carrots, sweet potatoes, and coriander and sautee, stirring a couple of times, for about 2-3 minutes. Add stock, sugar, curry paste and Braggs. Over medium heat bring to a simmer, lower the heat, cover partially and continue simmering until vegetables are soft when pierced with the point of a knife, about 20-25 minutes.

Using a food processor with its metal blade attached, or a blender, process the vegetables in small batches with the stock, until a smooth puree (soup may be made ahead to this point; cover and refrigerate). Return to the saucepan and add the add lime juice, zest and coconut milk. Place over medium heat and heat almost to a boil. Taste for seasonings and adjust as necessary. If too thick, add more stock. Add chopped cilantro and serve.

We've served fresh Gazpacho ( below) at the Farmer's Market a few times. It was a big


2 cloves Garlic, peeled
1/4 tsp Pepper
1 English Cucumber, cut
½ small Red Onion, peeled and quartered
6 ripe Tomatoes quartered
1/2 Green Pepper, seeded & quartered
3 tablespoon Wine Vinegar
2 tablespoon Olive Oil
2 tablespoons each: fresh Basil, fresh Oregano, fresh Parsley
1 tsp Salt
1/2 c Vegetable Stock

Put all ingredients into container of electric blender in order listed. Cover and pulse until all ingredients are finely chopped. Chill thoroughly and serve. Serve with croutons.


2 small Butternut Squash, halved & seeded
2 tablespoons Honey
3 Shallots, minced
1 tablespoon Garlic, minced
2 tablespoons Olive Oil
2 quarts Vegetable Stock
1 tablespoon fresh Rosemary, finely chopped
Salt and Black Pepper to taste

Brush each squash half with honey. Roast at 350 degrees until tender, about 45 minutes; cool. Remove flesh from skin. In a large pot over low heat, saute shallots and garlic in olive oil until translucent. Add squash and stock. Bring to boil. Reduce heat. Add rosemary. Simmer 10 minutes. Transfer to a blender and puree. Season to taste with salt, pepper and additional honey.


Sometimes I omit the tomatoes and add 2 cups of cooked chick peas to this recipe.

2-3 tablespoons Olive Oil
1 Onion, diced
2 Celery stalks, chopped
2 Garlic Cloves, chopped
1½ c Brown Rice
1 c Red Lentils
6 c Vegetable Stock
1 tsp Ground Cumin
1 tablespoon Sweet Hungarian Paprika
½ tsp Curry
pinch Cayenne
½ tsp Chili Powder
1 tsp Braggs Liquid Soy
2 tablespoons Honey
2 c Tomatoes, chopped
1½ c Sweet Potatoes, diced
1 c Green Peas, fresh or frozen

Rinse rice and lentils. Heat oil over medium heat. Add onions and celery and sautee until lightly browned. Add garlic and rice-lentil mix. Sautee for 1 minute. Add stock, seasonings and honey and simmer for 35 minutes. Add tomatoes & sweet potatoes bring to boil and let simmer an additional 10 min. Add peas and simmer another 5 minutes. Adjust seasonings.


5 whole garlic heads
2 Tablespoons olive oil
1 c onion, diced
1 c carrot, diced
2 garlic cloves, minced
6 c potatoes, diced ( aprox 2 pounds)
4 c vegetable stock
1 tsp Bragg's Liquid Soy
¼ tsp pepper
2 bay leaves
1 c 2% low-fat milk or soy milk
¼ c fresh parsley, chopped

Remove white papery skin from each garlic head (do not peel or separate cloves). Wrap each head separately in aluminum foil. Bake at 350F degrees for 1 hour; let cool for 10 minutes. Separate cloves, and squeeze to extract 1/4 cup of garlic pulp; discard the skins.

Cook onions with olive oil in a large saucepan over medium-high heat until soft. Add carrot and minced garlic, and sautee 5 minutes. Add potato, stock liquid soy, pepper and bay leaf. Bring to a boil, cover, reduce heat and simmer 20 minutes or until potato is tender. Remove bay leaf. Combine garlic pulp
and 2 cups potato mixture in a blender or food processor and process until smooth.

Return puree to pan; stir in milk, and cook over low heat until thoroughly heated. Remove from heat and stir in chopped parsley.

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