Tag: Vegetarian

Broccoli Cauliflower Cheddar Soup

Posted on by Selena Karkash

Serves: 8-1 cup (250 mL) servings
Prep Time: 20 minutes
Cook Time: 25 minutes

Pureed together, vegetables can create a smooth texture that almost mimicks that of using cream in soups. This soup is a great way to pack many veggies into one pot!

Ingredients

  • 1 head cauliflower, cut into small florets
  • 1 tbsp (15 mL) canola oil
  • Pinch each salt and pepper
  • 4 slices side bacon, chopped
  • 1 onion, chopped
  • 4 cloves garlic, minced
  • 1 tbsp (15 mL) chopped fresh thyme leaves
  • 3 cups (750 mL) chopped broccoli
  • 1 potato, peeled and cubed
  • 5 cups (1.25 L) vegetable broth
  • 1 1/2 cups (375 mL) shredded old cheddar or gruyere cheese

How to Prepare:

Measure out 3 cups (750 mL) of the cauliflower and set aside. Toss remaining cauliflower with oil, salt and pepper. Spread onto parchment paper lined baking sheet and roast in 400 F (200 C) oven for about 20 minutes or until golden. Set aside.

In a soup pot, cook bacon over medium heat until slightly crispy. Add onion, garlic and thyme; cook, stirring for 2 minutes or until softened. Stir in broccoli, reserved 3 cups (750 mL) of cauliflower florets and potato. Pour in broth and bring a boil. Reduce heat to simmer; cover and cook for about 20 minutes or until vegetables are very soft.

Using an immersion blender, or alternatively in blender puree soup until smooth. Stir in cheese until melted. Garnish with roasted cauliflower to serve.

Older Kids’ Tasks: chop cauliflower and broccoli into small florets, chop onion and bacon puree the soup

Younger Kids’ Tasks: shred the cheese, toss the cauliflower and place on baking sheet, peel potato and press buttons using appliances

Dinner Pancakes with Bean, Corn and Tomato Salsa

Posted on by Selena Karkash

Serves: 5-8 (16 pancakes)
Prep Time: 20 minutes
Cook Time: 15 minutes

Enjoying pancakes for dinner is a fun way to get everyone involved in getting the meal on the table. Top it off with a colourful and tasty salsa!

Ingredients

  • 1 cup (250 mL) all purpose flour
  • 1/2 cup (125 mL) cornmeal
  • 1 tsp (5 mL) baking powder
  • 1/2 tsp (2 mL) each baking soda and salt
  • 2 cups (500 mL) buttermilk
  • 1 egg
  • 3 tbsp (45 mL) butter, melted
  • 1/2 cup (125 ml) shredded old cheddar cheese
  • 1/2 cup (125 mL) each grated zucchini and corn kernels

Bean, Corn and Tomato Salsa

  • 1 cup (250 mL) canned black beans, drained and rinsed
  • 1 vine ripened tomato, diced
  • 1/3 cup (75 mL) corn kernels
  • 1 green onion, sliced
  • 1 small clove garlic, minced
  • 2 tsp (10 mL) canola or olive oil
  • Pinch each salt and pepper

How to Prepare:

Bean, Corn and Tomato Salsa: In a bowl, stir together beans, tomato, corn, onion and garlic. Add oil, salt and pepper; stir to combine and set aside.

In a large bowl, whisk together all purpose, flour, cornmeal, baking powder, soda and salt; set aside.

In another bowl, whisk together buttermilk, egg and butter. Pour over flour mixture and whisk until combined but still slightly lumpy. Stir in cheese, zucchini and corn.

Spray large nonstick skillet or griddle with some cooking spray and place over medium high heat. Pour batter using 1/4 cup (50 mL) measure and spread out slightly to form pancakes. Cook until bubbles begin to appear on top, about 3 minutes. Flip over and cook until golden brown, about 1 minute. Remove to plate and repeat with remaining batter.

Serve topped with salsa.

Older Kids’ Tasks: chop tomato, onion and mince garlic help pour and flip pancakes

Younger Kids’ Tasks: measure out ingredients and grate carrot and zucchini stir together pancake batter and salsa