Freezes Well, Soups & Sauces

Makes 6 to 8 servings

4 tsp (20 mL) olive oil
1 large onion, sliced
4 cups (1 L) baby spinach leaves, lightly packed
2 medium carrots, cut in chunks
1 medium potato, peeled and cut in chunks
2 lb (900 g) package frozen sweet green peas
8 cups (2 L) vegetable broth
3 to 4 cloves garlic
2 tsp (10 mL) curry powder OR 1 tsp (5 mL) ground cumin
1 tsp (5 mL) salt, or to taste
1/2 tsp (2 mL) freshly ground black pepper
3 to 4 tbsp (45 to 60 mL) minced fresh basil

  1. In a large soup pot on medium heat, heat oil. Add onion and saute for 5 to 7 minutes or until golden.
  2. Add remaining ingredients, except basil, to soup pot and bring to a boil. Reduce heat to low; simmer, partially covered, for 30 minutes or until vegetables are tender. Remove from heat and let cool slightly.
  3. Using an immersion blender, puree soup while still in the pot, or puree in batches in a blender or food processor. Stir in basil and adjust seasonings to taste.

The soup keeps for 3 to 4 days in the refrigerator and reheats well. It also freezes well for up to 4 months.

Approximate nutrition per 1-cup (250-mL serving): 117 calories, 2.3 g fat, 6 g protein, 19.3 g carbohydrates, 6.5 g fibre

This recipe is featured in these books & articles

Norene’s Healthy Kitchen

Holding Your Hand to Health

Holding Your Hand to Health

Share this recipe on: