Warming Spring Soup Recipes for March

Spring is here! Early spring weather across Canada can be a real mixed bag – snowstorms, soggy days, sometimes sunny… your guess is as good as ours. We’re here with two tasty and nourishing soup recipes, perfect for your post-Trans Canada Trail outings.

Corn, sweet potato and salmon chowder

This healthy fish chowder takes minimal prep time and packs a lot of nutrients into a colourful bowl.

Ingredients

• 2 tsp (10 mL) vegetable oil

• 1 onion, chopped

• 1 clove garlic, minced

• 1 tsp (5 mL) dried dill

• 1 sweet potato, peeled and cut into 1/2-inch (1.25-cm) cubes

• 1 1/2 cup (260 g) corn kernels – frozen or fresh is fine

• 1/4 cup (30 g) all-purpose flour

• 2 cups (500 mL) water

• 2 cups (500 mL) milk

• 12 oz. (375 g) salmon fillet, cut into chunks

• 1 tsp (5 mL) grated lemon zest (optional)

• Juice of 1/2 lemon – approximately 2 tbsp (10 mL) (optional)

• Salt and pepper to taste

How to prepare

1. In a large soup pot, heat oil over medium heat. Sauté onion, garlic and dill for approximately 5 minutes or until onions are soft.

2. Add sweet potato, corn and water. Bring to a boil at high heat, then simmer on medium-low heat for 5–10 minutes.

3. In a separate bowl or large measuring cup, whisk flour into milk.

4. Gradually stir flour/milk mixture into the soup.

5. Add salmon. Continue to simmer, stirring often, for approximately 5 minutes or until salmon is well cooked. Do not boil.

6. Stir in lemon zest and juice, and season with salt and pepper to taste.

7. Serve and enjoy!

Spring vegetable minestrone

This fresh, hearty soup brings spring flavour to your table – and a nutritious boost.

Ingredients

• 1 cup (90g) shell or elbow pasta

• 2 tbsp (30 mL) olive oil

• 1 leek, white part, diced

• 1 small fennel bulb, diced

• 1 clove garlic, diced

• 1 small bunch asparagus, peeled and chopped into 1/2-inch (1.25-cm) pieces

• 1 small zucchini, chopped into 1/2-inch (1.25-cm) pieces

• 1 cup (160 g) green peas, frozen or fresh

• 1 cup (160 g) snap peas or snow peas, trimmed and cut in half

• 1 small can (14 oz or 398 mL) cannellini beans or navy beans

• 6 cups (1500 mL) vegetable stock

• 1/4 cup (22.5 g) grated parmesan cheese

• 2 tbsp (30 mL) lemon juice

• 1/4 cup (63 g) basil pesto, for serving

How to prepare

1. Cook pasta in a pot of salted water, following instructions on the package for al dente consistency. Drain pasta and run under cold water. Set aside.

2. In a soup pot, heat olive oil. Add leek and fennel, and sauté for 5 minutes. Add garlic and cook for one additional minute. Add a dash of salt and pepper.

3. Add asparagus, zucchini, green peas, snap or snow peas, and vegetable stock. Bring to a boil and simmer on medium-low heat for approximately 5 minutes, or until vegetables are soft but still slightly crunchy.

4. Stir in parmesan and lemon juice. Add salt and pepper to taste.

5. To serve, place 1/4 cup (50 g) cooked pasta in each bowl, cover with soup, and stir in a teaspoonful of basil pesto. Enjoy!

Recipes adapted from:

https://www.heartandstroke.ca/healthy-living/recipes/fish-and-seafood/corn-sweet-potato-and-salmon-chowder

https://ici.radio-canada.ca/mordu/recettes/7887/soupe-minestrone-printemps