Soups & Salads Recipes

• Superfood Salad with Blueberries

  Beat the blues with this antioxidant-rich salad, which contrasts salty feta cheese with sweet and sour fruits like wild blueberries, apples, orange and pomegranates.

• Roasted Apple and Sweet Potato Soup with Spiced Walnuts

  A harmonious blend of sweet apples, creamy sweet potatoes, savoury spices and hot chillies, this velvety soup is a perfect lunch option on a cold, wintry day. So wholesome is this soup it's sure to maintain stamina levels for the remainder of the workday

• Caribbean Sweet-Potato Soup

  The secret to making this soup really smooth is to let the blender do a good job. Sometimes I blend the soup, strain it to remove any fibrous sweet-potato pieces, then give it a second spin to make it silky. I also strongly recommend that, for the best flavour, you use fresh-ground natural peanut butter with no added sugar.

• Vietnamese Noodle Soup

  If you have any meat, vegetable or tofu leftovers in the fridge, this Vietnamese staple is your chance to give them a new life. If you can’t find buckwheat noodles, then rice vermicelli will work just as well. Try using chopsticks to enjoy your creation!

• Tuscan White Bean Soup

  This soup is hard to stop eating after the first bowl—the earthy flavours inevitably leave me wanting more. Pair it with your favourite sandwich for a complete meal.

• Creamy Sweet Potato Soup

  This healthy, creamy, mildly spicy sweet potato soup can be served as a main course with toasted baguette slices or in smaller portions as a first course before an elegant dinner.

• Creamy Carrot Ginger Soup

  This creamy carrot soup is especially easy to digest. Because of the ginger, it has a warming effect whether served warm or cold.

• Vegetable Couscous

  This low-cal, high-protein, quick-fix vegetable couscous is guaranteed to impress.

• Couscous and Squash Salad

  This quick-to-make salad matches chewy Israeli couscous with super-nutritious squash and walnuts. Try pairing it with a crisp Chardonnay.

• Beet and Feta Salad

  Don't have a microwave? Roast the beets for this salad in the oven for about an hour instead.

• Jerk Chicken Salad

  This tasty and healthy salad twist on jerk chicken can be put together in just 30 minutes.

• Grilled Potato Salad with Gherkins and Mustard

  The golden hue of the mini potatoes is accented with the warmth of olive oil, honey and mustard and topped with the softness of crumbled goat's cheese.

• Chicken Provencale with Green Bean and Bacon Salad

  The chicken is basted in the same dressing used for the green bean and bacon salad, providing both well-matched flavour and less work in the kitchen.

• Immune-Boost Broccoli Soup

  Give your immune system a boost with this creamy broccoli soup.

• Raw Pad Thai

  Try this vegan, raw version of the spicy and delicious Thai classic Pad Thai.

• Warm Shiitake Walnut Salad with Quinoa

  Garlic, olive oil, shiitake mushrooms and walnuts…what could be a more perfect blend for a side dish? Add to that the combination of two superfoods in one salad – quinoa and walnuts – and the side dish becomes a star on its own.

• Wild Mushroom Soup

  A mixture of fresh, wild mushrooms is good for making this quick, woodsy-tasting soup.

• Mushroom Soup with Peppers

  This lovely one-pan mushroom soup with peppers is on the table in a matter of minutes.

• Mushroom Soup with Onion

  A simple meal. Use an assortment of mushrooms to make a soup like this more interesting.

• Mushroom Soup

  The earthy flavour of the large, dark mushrooms in this soup is given a lift by garlic, parsley and mace. It has a deep, smoky colour and a rich taste that needs no cream to enhance it.

• Mushroom-Barley Soup

  This nutritious mushroom-barley soup is even more flavourful if made ahead of time and reheated just before serving.

• Mushroom and Winter Vegetable Soup

  Cabbage and mushrooms, two nutrient-rich foods, team up in this hearty, healthy winter vegetarian soup that goes well with thin dark rye or pumpernickel toast.

• Mushroom and Chive Soup

  This delightful and refreshing vegetarian soup with mushrooms and chives is a wonderful starter for a special dinner or a festive lunch.

• Meaty Mushroom Chili

  For chili lovers who don’t like beans, here’s a recipe that uses mushrooms instead to delicious effect.

• Meatball Mushroom Soup

  This creamy, super-thick mushroom soup is made heartier with meatballs, barley, macaroni and rice.

• Golden State Mushroom Soup

  Fresh mushrooms make all the difference in this luscious soup.

• Fresh and Dried Mushroom Soup

  Dried porcini mushrooms are a smart substitute for pricey fresh porcini in this flavourful soup.

• Cream of Mushroom Soup

  This is a superb, creamy mushroom soup that can start off a festive dinner party or holiday celebration.

• Crab and Black Mushroom Soup

  An exotic spin on traditional mushroom soup, using crabmeat.

• Barley-Mushroom Ragout

  More filling than a barley-mushroom soup, this vegetarian ragout will stick to the ribs.

• Puget Sound Fish Chowder

  This delightful fish chowder, inspired by Puget Sound, is as good for you as it tastes.

• Salmon Chowder with Buttery Crumb Topping

  A tasty and good-for-you main dish, this salmon chowder with a buttery crumb topping also has the healthy fish oils your body needs.

• Salmon Chowder

  This heart-healthy salmon chowder recipe calls for low-fat milk—replace with higher-fat milk or cream if you prefer a richer chowder.

• Salmon and Tomato Chowder

  Chowder is a classic meal-in-a-bowl. This salmon and tomato version is flavoured with lean bacon, leeks and tomatoes and thickened with potatoes, all of which provide the perfect background for the protein-packed salmon.

• Northwest Salmon Chowder

  This is the chowder that people make in the land of salmon.

• Smoked Salmon on Mixed Salad Greens

  Smoked salmon has slightly lower amounts of omega-3 fatty acids than fresh salmon but, like other oily fish, it provides a rich source of these essential nutrients.

• Salmon Salad with Peas and Dill

  High in protein and in flavour, this salmon salad is a refreshing take on fish and peas.

• Crunchy Salad with Apples

  The radish and apples give this salad a satisfying crunch. There's no need to peel apples; their skin contains useful nutrients.

• Squash and Apple Soup

  You can garnish this autumnal squash and apple pureed soup with very thin, unpeeled apple slices or with sliced green onion.

• Tangy Noodle Salad

  This tangy, light and refreshing noodle salad makes a great lunch. Double the recipe and serve it for dinner alongside barbecued chicken, as well.

• Organic Field Greens with Pumpkin Seeds and Apple Dressing

  A simple green salad is both healthy and tasty. When you toss it yourself with local organic greens, a homemade dressing and pumpkin seeds, it can also be a powerful way to support sustainable food choices.

• Brussels Sprouts with Walnuts and Arugula

  Try serving these colourful, flavour-rich Brussels sprouts with walnuts and arugula alongside your next turkey dinner.

• Cabbage Patch Chili

  Cabbage adds a slightly sweet note to conventional chili.

• Hearty Italian Chili

  Here's a traditional hearty chili with Italian touches—spaghetti sauce, mushrooms and pepperoni.

• Classic Chili Con Carne with Cornbread

  Slow-cooked beef and beans in a rich tomato sauce spiced with chilis and cumin make this an inviting meal on a wintry day. Warm, crumbly, moist cornbread studded with corn kernels and mild green chiles makes the perfect accompaniment for a classic chili con carne.

• Tomato-Garlic Soup

  Grandmothers often said garlic was good for what ails you, and we now know they were right. This tomato-garlic soup uses 10 cloves, but because garlic mellows as it cooks, it has a mild, slightly sweet flavour.

• Danish Potato Soup

  Other vegetables and cream make this Danish potato soup rich in flavour and texture.

• Peppery Corn Soup

  Hot Mexican jalapeños add a peppery bite to what otherwise would be a humdrum corn soup.

• Cabbage and Carrot Soup

  You can make this carrot soup with crinkly Savoy cabbage, which is also rich in beta carotene.

• Vegetable Soup and Dumplings

  This is a scrumptious, old-fashioned vegetable soup with dumplings that will stick to the ribs and healthfully satisfy the biggest appetite.

• Golden Autumn Soup

  This golden soup uses the freshest, most beautiful autumn produce.

• Lentil-Tomato Stew with Browned Onions

  This hearty vegetarian lentil-tomato stew makes a great main course, is rich in dietary fibre, and offers more than 300 percent of the daily recommended intake for beta carotene.

• Chunky Gazpacho

  Originating in southern Spain, gazpacho is best served in sipping cups as an appetizer or in bowls for a meal.

• French Onion-Tomato Soup

  A twist on traditional French onion soup, the addition of tomato juice lends a whole new flavour to the onions.

• Spicy Tomato Fish Chowder

  This spicy tomato fish chowder recipe makes a speedy main dish that is hearty and healthy.

• Cucumber, Radish and Melon Salad

  A wonderful combination of fruit, vegetables and crunchy almonds mixed with a honey and walnut oil dressing, this cucumber, radish and melon salad makes an ideal accompaniment to cold or smoked meats and poultry.

• Cool Cucumber Soup

  This cool cucumber soup is great to make on a steamy summer's day, since it requires no cooking at all.

• Cold Shrimp and Cucumber Soup

  Nothing could be more welcome on a warm day than this cool, delicious combination of shrimp, cucumbers and buttermilk with hints of dill and fennel.

• Stir-Fried Beef with Mango

  Colourful stir-fried beef with mango is bursting with fresh flavours and contrasting textures. The dressing is oil-free, so although a little oil is used to stir-fry the beef, the dish is still very light in fat. No extra salt is needed because of the spicy dressing and the saltiness of soy sauce.

• Bulgur Wheat and Shrimp Salad

  A coarsely ground wheat grain, bulgur has already been parboiled, so it’s quick to prepare and makes an ideal pantry standby to use in salads, as well as in hot dishes. This nutty-textured, colorful bulgur wheat and shrimp salad is full of goodness, and is very attractive to the eye.

• Pears Grilled with Pecorino

  Many cuisines have traditions of combining fruit with cheese. This recipe stems from the Tuscan combination of juicy pears with salty pecorino. With some cheese melted over the pears and the rest combined with grapes and salad leaves, the pears grilled with pecorino makes a very attractive dish.

• Fruity Pasta Salad

  Pineapple and pear give this fruity pasta salad a sweet accent, while balsamic vinegar adds a delightful piquancy. With lean ham, cheese, fruit and vegetables all adding their own nutrients to balance the pasta, the result is a marvellous dish.

• Rustic Broiled Vegetable and Rigatoni Salad

  Broiled vegetables are delicious with chunky pasta in a tangy dressing. Serve this rustic broiled vegetable and rigatoni salad as a light lunch or as an accompaniment to broiled poultry or meat, when it will serve 6 or 8 people.

• New Potato Salad

  A new potato salad with a creamy dressing is always a winner, and the version here, with cucumber, green onions and fresh herbs, is sure to become a firm favourite. Potatoes are full of goodness, particularly if the skins are left on.

• Garlicky Tomato Salad

  When tomatoes are at their peak of sweetness, this garlicky tomato salad is particularly delicious. It’s eye-catching, too, if you make it with a mixture of different-coloured tomatoes—new varieties are coming on the market all the time.

• Apple and Sprout Salad

  The dressing for this vibrant apple and sprout salad, with tones of ginger, complements the flavours of the fruit and vegetables.

• Crunchy Nut Coleslaw

  This fresh-tasting crunchy nut coleslaw is made with white cabbage, carrot and radishes, flecked with green onions, sultanas and peanuts.

• Creamy Turkey Salad with Grapes and Pecans

  With its wonderfully contrasting tastes and textures, this creamy turkey salad with grapes and pecans makes a satisfying main course that is luxurious without containing a lot of saturated fat. It is the perfect recipe for roast turkey leftovers.

• Chicken with Lemongrass

  A cross between a soup and stew, this chicken with lemongrass dish captures the exciting spicy and sour flavours of Southeast Asia. Lemongrass gives a citrus touch, and light coconut milk—using just the minimum for flavour—adds richness without excessive fat.

• Warm Sesame Chicken Salad

  Strips of chicken in a crisp coating of sesame seeds, breadcrumbs and cornflakes are served on a crunchy vegetable salad dressed with a fresh herb vinaigrette. A little chili powder in the coating gives this warm sesame chicken salad a bit of a kick.

• Tarragon Chicken with Baby Spinach

  Tahini, a paste made from sesame seeds, is a favourite ingredient in Middle Eastern cooking. Available at most large grocery stores, it adds a nutty taste and thick creaminess to the dressing for this nutritious tarragon chicken and baby spinach salad.

• Mango Chicken Salad

  This mango chicken salad recipe combines new potatoes, tender broiled chicken and asparagus. Tossed in a fresh orange dressing and then gently mixed with juicy mango slices and baby salad greens, it makes a delicious and well-balanced meal all on its own.

• Asian Chicken Salad

  This chicken salad has an Asian twist. Fried chicken is tossed with oranges, green onions, snow peas and lychees and is then crowned with a drizzle of creamy peanut dressing. What a treat for your heart and your taste buds!

• Spinach, Prosciutto and Asparagus Salad

  Here, pan-fried pieces of asparagus and prosciutto are combined with wilted baby spinach and crisp-baked croutons in a delicious warm salad for two. Serve this salad with a side dish of new potatoes tossed with a little extra virgin olive oil.

• Sesame Pork and Noodle Salad

  With its typical Chinese flavours—ginger, soy sauce and rice vinegar—this sesame pork and noodle salad makes a delectable dish for either lunch or dinner. It is particularly nutritious as most of the vegetables are raw.

• Lamb Kebabs with Greek Salad

  Cubes of lamb flavoured with a mixture of garlic, lemon and fresh oregano are cooked on skewers. The lamb kebabs are served with pita bread and a Greek salad of tomato and cabbage for a deliciously aromatic main dish.

• Filet Mignon Salad

  How can steak be part of a smart diet? Very easily! Broil or barbecue the finest and one of the leanest of steaks, filet mignon, and arrange it on top of fresh salad greens and plenty of vegetables to make a “composed” salad.

• Scallops with Noodles and Ginger

  This scallop salad is based on soba—Japanese buckwheat noodles. They are tossed with bean sprouts, bok choy, fresh coriander and an intensely flavoured ginger dressing, then topped with juicy soy-broiled scallops and mushrooms.

• Shrimp, Melon and Mango Salad

  This salad combines shrimp with colourful, juicy melon and mango tossed in a light dressing flavoured with fresh mint and honey.

• Lobster Salad

  A lobster salad makes a luxurious meal for two people. The lobster meat is here served on a bed of peppery salad greens, shredded snow peas, grapes and new potatoes cooked in their skins, all tossed in a lime-spiked dressing.

• Smoked Trout and Pasta Salad

  Tempt your family with this delicious heart-healthy smoked trout and pasta salad. It makes an ideal midweek meal served with crusty whole-wheat bread. If you wait until the last minute to add the arugula, it won’t spoil if anyone’s late home.

• French Tuna and Bell Pepper Salad

  This colourful French salad is full of varied flavours and textures. Chunks of tuna, wedges of potato, crisp beans, bell pepper and tangy tomatoes make for a quick and easy summery meal. Serve with crusty whole-wheat baguettes.

• Tropical Salmon Salad

  Conjure up the colours and flavours of a tropical island with this unusual warm salmon salad. The rich flavour of salmon is perfectly balanced by the gentle acidity of orange and the sweetness of mango and papaya.

• Spaghetti Carbonara with Roasted Tomato Salad

  This version of the all-time favourite spaghetti carbonara makes use of low-fat dairy products and dry-cured ham instead of bacon to make a healthier dish with no compromise on flavour. To complete the meal, serve with a roasted tomato salad.

• Asian-Style Chicken and Pasta Salad

  Pasta bows taste deliciously different when combined with an exotic dressing of fish sauce, fresh red chili and rice vinegar in a moist Asian-style chicken and pasta salad. Fresh crunchy vegetables complete this well-balanced main-course dish.

• Pasta and Chicken Salad with Basil

  Quick to prepare, this pasta and chicken salad with basil makes an ideal midweek dinner and won’t spoil if someone is late home. Tossing the pasta with lemon juice and white wine not only adds flavour but also means that the quantity of oil can be reduced.

• Mushroom Ravioli in Herb Jus

  Store-bought stuffed pasta just does not taste anything like silken-textured homemade pasta with a freshly prepared savoury filling. This mushroom ravioli in herb jus is not a convenience meal—making pasta does take time—but it is well worth it!

• Roast Salmon Strips with Potato Salad

  This elegant entree is what the French would call a “salade composée”—a salad where the elements are arranged separately. In this healthy example, roast salmon strips share the spotlight with a light potato salad and a healthy helping of greens.

• Pork Pot-Sticker Dumplings with Peanut Salad

  These fragrant Chinese-style pasta purses are made with wonton wrappers. The pork pot stickers are part fried, then simmered in stock and served on a bed of green leaves with a spicy salad of peanuts and crunchy vegetables.

• Old-Fashioned Chicken Noodle Soup

  Packed with flavour, mixing pasta with chicken and a bounty of just-tender vegetables, it is easy to see why chicken noodle soup is traditionally eaten as a restorative. Serve it as an entree and enjoy the leftover chicken in sandwiches the next day.

• Creamy Tomato and Crab Soup

  This tasty, hearty tomato seafood soup is surprisingly quick and easy to make using fresh crab meat. The flaky crab meat goes well with the creamy texture lent by the potatoes, and the anchovies give it a bit of zing.

• Tuscan Mixed Bean Soup

  Tuscan cuisine focuses on fresh, healthy ingredients and uncomplicated cooking techniques to make traditionally delicious fare. These are dishes—like this colourful mixed bean soup—that you can easily duplicate in your own kitchen.

• Creamy Chicken and Corn Soup

  This hearty soup tastes really creamy, yet it doesn’t contain any cream! Made with cooked chicken and fresh corn and potatoes, with a garnish of bacon, it’s substantial enough for lunch, served with crusty whole-wheat bread.

• Mediterranean Roasted Vegetable Soup

  Roasting the onions, garlic, peppers, potatoes and zucchini caramelizes their natural sugars to bring out tantalizing sweetness. The pan juices, which contain minimal fat, are added to the roasted vegetable soup so you won’t lose a drop of Mediterranean flavour.

• Chunky Gazpacho with Garlic Croutons

  This chilled soup is a delicious concoction of tomatoes, red and green peppers and cucumbers with a hint of garlic—all high in what’s good for you and low in fat and calories. Ladle this gazpacho with garlic croutons into cups as an entree, or into bowls for a light dinner.

• Herbed Chicken and Potato Soup

  The simple, delicious flavours of this herbed chicken and potato soup will make it popular with adults and children alike. Try it for lunch on the weekend, served with plenty of crusty bread and fresh fruit to follow.

• Hearty Vegetable Pesto Soup

  Fragrant basil pesto adds a taste of summer to this healthier version of a classic French vegetable pesto soup. Aromatic vegetables add flavour and plenty of vitamins while keeping the fat in check. What a wonderful way to eat your vegetables!