De Ma Cuisine

Soups Archive



February 2014



Vegan Roasted Butternut Squash Soup

Written by , Posted in Dinner, Fruit, Gluten Free, Holiday, Lunch, Main Dishes, Roasting, Soups, Storage/Prep, Vegan, Vegetables, Vegetarian


There are some serious nutrition trends out there. Here’s one that I can wholeheartedly embrace… no pun intended… Heart Healthy Eating.

Let’s do this.

Let’s get on the bandwagon.

Let’s treat out hearts well.

And, at the same time, let’s feed ourselves and our loved ones a delicious dinner.

You in? I am.

Let’s start with some soup. A creamy, dreamy, super simple butternut squash soup.


The squash is halved, seeds scooped out (and saved for another time – they will be seasoned and roasted), drizzled with olive oil, and roasted.





The sweet roasted flesh is scooped out. We will need about 3-4 cups for our soup.


This is a simple recipe. You won’t be stuck in the kitchen all day. Squash is the main ingredient, and it’s accented by honey, thyme, coconut milk, and some spices.

Trust me. This is a good one.

After the soup comes together on the stove for a few minutes, lemon juice is added. It brightens the soup and gives it a bit of a tang… just a bit.



The soup is puréed with a hand blender (or your favorite countertop blender – be sure to remove the plug in the lid and cover with a clean tea towel). It’s the smoothest, creamiest soup I think I’ve ever made.

I’m ready for seconds.


This soup is so wonderfully good for you. Why?

Let’s look at the color. We’re told to eat a rainbow of colors (um, we’re talking fruits and veggies though, sorry Froot Loops, you are not included here). I’ve read that these colorful fruits and veggies are not just pretty, they contain bioflavonoids that are shown to “have anti-inflammatory, anti-allergic, antiviral, and anti-cancer properties” (4).

This bright orange vegetable is suuuuper high in vitamin A, it’s a great source of vitamin C, and a good source of folic acid, magnesium, potassium, vitamins B6 and E.

For the heart, it’s got Omega-3 fatty acids, (the heart relies on fatty acids for fuel – two that are essential are omega-3 and omega-6 fatty acids (4)) it’s very low in fat, and has no cholesterol. (1) (2) (3) It’s a good source of dietary fiber. Diets that are low in fat (especially saturated fats) and high in fiber are a great way to lower cholesterol, which in turn can improve your heart’s health. (4)

Niacin, also found in butternut squash, can help lower LDL cholesterol (the bad one) and raise HDL cholesterol (the good one – it “is a fat that campaigns for free-flowing blood, and never sticks around to cause trouble in the arteries” (4)). Niacin can also help lower “fibrinogen, a blood protein that causes clot formation”. (4)

I’ve mentioned cholesterol quite a bit. Should we talk about why it’s bad? Easy, it’s a killer. It can lead to heart disease, or coronary artery disease. Let’s get off that road and on to a road to good heart health.


For your heart healthy Valentine’s Day dinner (or any dinner, really), I’ve come up with a four course menu that’s full of delicious goodness.


Vegan Roasted Butternut Squash Soup


Warm Arugula and Orange Salad

Main Course 

Oven Roasted Chicken

Chard Wraps with Quinoa and Walnuts

Honey Roasted Carrots


Ginger Squash Cake with White Chocolate Frosting

Happy Heart Healthy Eating!

Vegan Roasted Butternut Squash Soup
Recipe Type: Healthy, Dinners, Main Dishes, Side Dishes, Starters, Soups, Vegan, Vegetarian, Gluten-Free, Dairy-Free, Easy Meals
Author: Rachel Oberg – De Ma Cuisine
Prep time: 20 mins
Cook time: 75 mins
Total time: 1 hour 35 mins
Serves: 4-6
A heart healthy and delicious soup. Perfect to start a meal or to star as the main dish.
  • 4 small butternut squash (about 3-4 C when cooked), halved, seeds removed
  • 2 t olive oil
  • 1/8 t allspice
  • pinch cayenne
  • pinch nutmeg
  • 1/2 t dried thyme, crumbled (or 1/2 T fresh thyme, chopped)
  • 1 T honey
  • to taste, salt
  • 1 to 1 1/2 C coconut milk
  • 2 C water (or more if desired)
  • 1 T lemon juice
  • olive oil, for serving
  1. Pre-heat the oven to 350F.
  2. Drizzle the cut side of the squash with olive oil. Place oil side down on a baking sheet. Bake at 350F for 45-60 minutes, or until flesh pierces easily with a fork.
  3. Scoop flesh out of skin and place in a soup pot. Add seasonings, honey, coconut milk, and water. Cover and bring to a boil. Uncover, and reduce to a simmer and cook for 10 minutes, stirring occasionally.
  4. Remove from heat. Add lemon juice. Blend to desired consistency (with a hand blender or a countertop blender). Taste and adjust seasoning.
  5. Serve with a drizzle of good olive oil.

(1) Nutrition Almanac, Mc Graw-Hill 2001, Fifth Edition, Lavon J. Dunne


(3) Agricultural Research Service, United States Department of Agriculture

(4) Nature’s Medicines, Rodale Inc. 1999, Gale Maleskey



January 2014



Feel Better Soup

Written by , Posted in Dinner, Herbs, Kid-Friendly, Legumes, Lentils, Lunch, Main Dishes, Pasta, Quick and Easy, Soups, Vegetables, Vegetarian

Feel-Better-Soup-3It seems like every year around this time people get worn down by cold and flu season.

I don’t like that sickness has a season.

As the main cooker and food maker in our home, I try to help us to avoid sickness by keeping our diet full of nutrient rich foods (thanks to Abundant Harvest Organics that’s a simple enough task). I try to be proactive, to supply us with lots of fruits and veggies, whole grains, lean proteins… you know, the good stuff. But, we still sometimes get sick.

I got sick the week after we got back from Paris. The timing could have been much worse, so I didn’t complain too much. But, it’s still no fun (except for the laying around all day watching TV, that’s fun for about a day 😉 ).



I wanted to make Chicken Noodle Soup, but didn’t have any chicken or vegetable stock. I figured that rather than make stock and then discard the veggies, I’d make soup and eat the veggies. It was an attempt to force all sorts of nutrients into my body, while cleaning out the fridge. Success!!

Whatever veggies you’ve got on hand will work. At the time I had some onion, kohl rabi, collard greens, roasted garlic, spinach, radishes, and cauliflower that needed to be used up. You could also add broccoli, carrots, turnips, or cabbage.

I added lentils for some lean protein, and pasta just for fun. The pasta soaked up a lot of the broth, so be warned, this is a thiiiick soup. Feel free to add more liquid if you’d like. (If you’re making enough for leftovers, cook the pasta separately and add some to each bowl, but not to the pot of soup… unless you want “Feel Better Pasta”, which is also delicious.)


I hope you’re feeling great and that this soup makes you feel even better. But, if you are feeling poor, I wish you restored health very soon.

Happy Eating!

Feel Better Soup
Recipe Type: Soup, Main Dish, Dinner, Vegetables, Vegetarian, Stove Top
Author: Rachel Oberg – De Ma Cuisine
Serves: 4
  • 1-2 T olive oil
  • 1 onion, chopped
  • 3 kohl rabi, peeled and chopped
  • 5 red radishes (or any other radish – about 1-2 C), chopped
  • 4 C cauliflower, chopped
  • to taste, salt
  • to taste, pepper
  • 1 t oregano, dried
  • 1 t parsley, dried
  • 1 t thyme, dried
  • 1 t sriracha (or your favorite hot sauce, or a pinch of cayenne)
  • 4-6 cloves roasted garlic (optional), mashed
  • 1 t dijon mustard
  • 1-2 8 oz. can tomato sauce
  • 1/2 C lentils (cooked)
  • 8 C water or vegetable stock
  • 1/2 C uncooked orzo pasta
  • 5 C collard greens, chopped
  • 2 C spinach, chopped
  • 1 T lemon juice
  • 1 t apple cider vinegar
  1. Heat soup pot, add oil, when hot add onion through pepper. Cook for about 15 minutes over medium heat, stirring occasionally.
  2. Add oregano through water/stock, bring to a boil. Cook until all vegetables are tender, then add pasta.
  3. When pasta is almost done, add greens.
  4. When pasta is done and greens are wilted, add lemon and vinegar.
  5. Taste and adjust seasoning if needed.
  6. Serve and feel better soon.




December 2013



I’m Ready for Christmas and some Vegan Roasted Cauliflower and Potato Soup

Written by , Posted in Appetizers, Dinner, Gluten Free, Kid-Friendly, Lunch, Main Dishes, Potatoes, Roasting, Soups, Vegan, Vegetables, Vegetarian


I’m ready. So so so ready for Christmas. Most of our shopping was finished in Paris, and the gifts are wrapped and under the tree. (Speaking of Paris, I can’t wait to share about our trip, in the new year!) There’s egg nog in the fridge (not for me, but Tim loves it), and cider to heat up each night, to be drunk by the light of the Christmas tree. I love this season.

We Skyped with my family on Sunday. That’s when they did Christmas morning. We can’t be there every year, which is hard for me, but that’s what happens when you live far away. So I take the moments I can get. My favorite from Sunday was our niece, Anja, who is 15 months old, giving us (and the laptop she was looking at) kisses, over and over and over. My heart nearly burst with happiness. I will treasure that memory always.

Even though we won’t be traveling to see my family, Tim’s family is not as far away, and we are looking forward to spending time with them. And then, my youngest brother and his sweet girlfriend are coming to visit us. We have weeks full of fun planned with these special family members, and some dear friends.

In light of all the festivities, I will be taking the next two weeks off to play.


Since I’m smitten with soup, it seemed appropriate to share a great recipe with you to close out the year.

It’s a Vegan Roasted Cauliflower and Potato Soup. Veggies are roasted to deepen their flavor. Hot sauce is added for a hint of spice. And coconut milk is used for a creaminess. Then it’s all blended up to make a nice, happy, soupy dinner that is dairy-free, vegan, gluten-free, and vegetarian. I served it with some of our favorite biscuits.




With that, dear friends, I bid you good eating, Merry Christmas, happy holidays, and wishes for a most wonderful New Year.

Vegan Roasted Cauliflower and Potato Soup
Recipe Type: Vegan, Dairy-Free, Gluten-Free, Vegetarian, Dinner, Main Dishes, Soups, Vegetables, Roasting, Oven, Stove Top
Author: Rachel Oberg – De Ma Cuisine
Prep time:
Cook time:
Total time:
Serves: 6
  • 3-4 C potato, large chunks
  • 1 onion, large chunks
  • 2 large red radishes, large chunks
  • 10-12 C cauliflower, large chunks
  • 1 small head garlic
  • olive oil
  • to taste, salt
  • to taste, pepper
  • 6-8 C water or vegetable stock
  • 2-3 C coconut milk (almond milk would work too)
  • 1 t of your favorite hot sauce
  • pinch chili powder
  • pinch ginger
  • 4 t red wine vinegar
  • 1/2 t lemon balsamic vinegar
  • to taste salt
  • to taste pepper
  • olive oil, for serving
  1. Pre-heat the oven to 375F.
  2. Toss veggies with a bit of olive oil, salt, and pepper. Place on two baking sheets (keep onions in one section in case they’re done sooner and you need to remove them).
  3. Cut top off the head of garlic, drizzle with olive oil, and wrap in foil. Place on one of the veggie baking sheets.
  4. Roast veggies for about 45 minutes, or until tender inside, slightly crispy outside.
  5. Bring water/stock to a boil. Add veggies, milk, hot sauce, seasonings, and vinegars. Cook for a few minutes.
  6. Blend with a hand blender (or in batches in a regular blender, with the middle plug removed and the lid covered with a clean towel) until smooth. Taste and adjust seasoning if needed.
  7. Serve topped with a drizzle of your favorite olive oil.
Leftovers can be frozen and reheated to go with your favorite sandwiches!




December 2013



Three Bean Chili – In the Kitchen with Rachel O – Video

Written by , Posted in Beans, Beef, Dinner, Fruit, Gluten Free, In the Kitchen with Rachel O, Legumes, Main Dishes, Meat, One Dish Dinners, Soups, Vegetables


Beans beans beans. I love beans. I wonder if I have too many foods that I love. Nah. I just had this awful thought, “What if I hated as many foods as I love!?” That would be terrible. Let’s not even go down that path. Shudder…



I have made chili about one million different ways. Long before I knew I liked to cook, eons before blogging was even a thing, I liked to make chili. Back then I thought it tasted good. I have no idea if it actually did, since I don’t time travel (I think that that’s the second time I’ve mentioned time travel on here in a short time… I’m cool with that… Tim should be very proud). I suppose that as my chili recipe has evolved, so has the taste. It’s a good thing to learn, grow, change, don’t you think? I mean, if we go deep for a minute, would I want to be the person I was a year ago, 5 years ago, 10, 15, or 20 years ago? Heavens no. I’ve learned, I’ve changed, I hope that I’ve become a better version of myself. As we mature, that’s what tends to happen.

Kinda like a good chili. The recipe changes over the years. Ingredients are added and subtracted, cooking times speed up and slow down. The chili itself gets deeper and richer as time passes, gently simmering over the fire. A great metaphor for our lives I think. I want to be chili. With a depth, a richness, a savory quality that can only come from years of well seasoned living.




This is a well seasoned, deep chili. It can cook for a shorter time or you can let it go for longer. It’s simple, yet rich. It’s hearty. It will fill you right up, but might leave you wanting more, because it tastes so good. It’s perfect with your favorite cornbread. Um, but then what isn’t? Cornbread is one of those foods that I could eat forever. I like it cold the next day, standing in front of the fridge with the door open, starving, needing a snack. It is the perfect solution to that problem. It’s great heated up in the toaster with a fried egg for breakfast. Or, with the leftover chili. That’s always a good idea.


Here’s to lives and food that have depth, richness, and are well seasoned.

Happy Eating!

Three Bean Chili
Recipe Type: Main Dish, Dinner, Soup, Chili, Hearty, Stove Top, One Dish Dinner, Easy, Meat, Beef, Legumes, Beans, Vegetables
Cuisine: American
Author: Rachel Oberg – De Ma Cuisine
Prep time:
Cook time:
Total time:
Serves: 4-6
  • 1/2 lb. ground beef
  • 1 C onion, chopped
  • 1 serrano pepper, ribs and seeds removed, diced
  • 3 cloves garlic, diced
  • 2 tomatoes, chopped
  • 1 C black beans
  • 1 C kidney beans
  • 1 C cranberry beans
  • 1 t salt
  • 1/4 t pepper
  • 1/4 t ginger
  • 1 t chili powder
  • 1 t sweet paprika
  • 2 T tomato paste
  • 2 T balsamic vinegar
  • 2-3 C vegetable stock (beef or chicken would work too)
  • 1 T honey
  • 1 t butter
  1. Heat soup pot and add beef. Break up and cook for a few minutes. Add onion and serrano pepper, and cook for 5 minutes over medium heat, stirring occasionally.
  2. Add garlic, tomato paste, balsamic vinegar, and tomato. Cook for 2 minutes.
  3. Add beans, seasonings, stock, and honey. Bring to a boil, reduce to a simmer and cook for 30-60 minutes, stirring occasionally.
  4. Remove from heat and stir in butter.
  5. Taste and adjust seasonings if needed.
  6. Serve with your favorite cornbread.

Happy Eating!



December 2013



Leek and Potato Soup

Written by , Posted in Appetizers, Cheese, Dinner, Lunch, Main Dishes, One Dish Dinners, Potatoes, Quick and Easy, Soups, Vegetables


I’m all about soups at this time of year. I’m sorry if you aren’t. Buuut also… I’m kinda not, because I think they’re so good.

I just can’t help myself.

I’m a soup girl.


Leek and Potato Soup would be great as a main dish, but I think it would also be delicious as an appetizer. I could see it going well with a dinner where ham is served, maybe a Spinach Salad, and some Steamed Carrots with Butter and Honey. Oooh, that’d be good.




Maybe you prefer it as a lunch dish. Cool. I like soup and grilled cheese for lunch on a cold day… Ok, I like that meal at any time of day, any time of the year. But, there’s something so comforting about soup and a sandwich. Having grown up in Southwestern Ontario where it gets for real cold, I have memories of snow outside, snow pants, snow forts, and coming in the house to a hot meal that Mom had prepared. I love that feeling. It’s one of the things that I miss about true fall and winter weather. Maybe I wouldn’t feel the same if I lived in it again… I don’t know. You know how the grass is often greener where you are not? Yeah. I wonder. Maybe someday…


For now, we will bundle up in our spring jackets, unlined boots, and thin scarves, and count the blessings we do have. Nice weather most months of the year definitely has its perks. 😉

Happy Eating!

Leek and Potato Soup
Recipe Type: Soups, Main Dishes, Vegetables, Easy Meals, Potatoes
Author: Rachel Oberg – De Ma Cuisine
Prep time:
Cook time:
Total time:
Serves: 2-3
Creamy with a hint of spice.
  • 1 T olive oil
  • 3 potatoes, chopped
  • to taste, salt
  • to taste pepper
  • 1/4 t red pepper flakes
  • 1 T apple cider vinegar
  • 1 onion, chopped
  • 2 small (or 1 large) leeks, washed well and chopped
  • 2-3 cloves garlic, diced
  • 2/3 C white wine (optional – you could also just use more stock)
  • 3 C chicken stock (vegetable would be great too)
  • 2 C milk
  • 1/2 t Sriracha sauce
  • 1/4 to 1/2 C cheddar cheese, grated
  • 4 oz. fresh mozzarella cheese, chopped
  • 1 t apple cider vinegar
  1. Heat soup pot. Add oil. When oil is hot, add potato, salt, pepper, and red pepper flakes. Cook covered, over medium-low for 10 minutes.
  2. Add vinegar, onion, and leeks. Cook covered for 5-7 minutes.
  3. Add garlic and cook uncovered, 2-3 minutes more.
  4. Add wine and cook for 1 minute.
  5. Add stock. Cover and bring to a boil. Uncover and cook for about 20 minutes, or until potatoes are tender.
  6. Turn heat to low and add milk. Cook for 2-3 minutes, but do not boil.
  7. Remove from heat and stir in cheese, sriracha, and 1 t apple cider vinegar. Taste and adjust seasonings if needed.