Zehrs

One sausage is all you need to ramp up the flavour in this fast fish stew. Quick enough to make on a weeknight after work!

This first course soup packs a fibre punch due to the navy beans. Don’t forget to drain the beans after cooking them or the soup will be watery. Serve with hearty wholegrain bread and some crudités to turn it into a main course. Never salt the water when cooking dried beans, or the beans will not fully soften.

Roasting tomatoes is a perfect use for over-ripe tomatoes that are too mushy to use any other way. You can use roasted tomatoes in a sandwich, in a pasta dish, or as here, in a home-made tomato soup. You can use smoked paprika in this soup, if you’d like. Tomatoes are a wonderful source of the anti-oxidant lycopene.

Fall flavours of squash, sage and corn make this a wonderful cold weather meal. Pancetta gives this hearty vegetable chowder a lift.

A lovely first course soup. Use whatever curry powder you have on hand; you may want to decrease it slightly if you use hot curry powder. Serve dolloped with Greek yogurt and sprinkled with chopped chives, if desired.

Simple and hearty, this home-style soup is great on a cold day. Serve with a thick slice of wholegrain bread, perfect for dipping.

Beans and lime juice give this soup a south of the border feel. You can use fresh or canned plum tomatoes. Serve with cornbread, whole grain tortillas or other whole grain bread.

Salmon is fatty, but it’s a good-for-you fat, with plenty of heart-healthy omega-3 fatty acids. No need to cut the salmon in chunks before putting it in the pot; roughly break it up with a spoon after it’s cooked.

Sure to warm you up, this soup gets its kick from spicy Chorizo sausage and is perfect with a slice of PC Blue Menu Baguette. Substitute vegetable stock and omit chorizo for a meatless soup.

Many chowders are milk or cream-based, but Manhattan chowder uses tomato as the base, saving fat and calories. Plump and succulent Nova Scotian scallops top it off.

We put our twist on this vibrant beet soup by adding our creamy Greek yogurt instead of the traditional sour cream.

Cooking the macaroni separately keeps the wheat flavour from overwhelming the finished soup.

This soul-satisfying soup will warm your toes on a cold winter day.

No need to simmer the spinach for this quick soup- the hot soup itself does the cooking. Add one of our PC Thai Combo dishes to make this delicious soup a meal.

Tortellini means little twists and are a small, stuffed pasta; tortelloni are large tortellini. “In brodo” is Italian for in broth. This makes a great starter to one of our PC lasagnas.

To get filmy and light strands of egg, the soup should be simmering. If the soup’s at a hard boil, the egg gets scrambled and rubbery.

A classic Indian take-away dish you can easily make at home in a slow cooker. A lot of fat comes out of lamb as it cooks, so be sure to skim the fat before serving. Serve with an Indian pickle on the side.

Perfect if you or someone in your family has been placed on a salt-restricted diet. Using the liquid in the can- no salt added!- ensures you capture all of the sweet pea flavour.

We’ve improved on the classic American recipe Italian Wedding Soup- normally pasta, meatballs and escarole- by using our lean meatballs and whole wheat pasta, and adding extra vegetables. A complete meal in one saucepan!

Evaporated milk adds wonderful creaminess, as well as making this low fat soup a good source of calcium with 260 mg per serving.

Don’t be put off by “creamy”- this soup isn’t heavy or thick like a traditional cream soup. Its refreshing orange twist accentuates the pure tomato flavour.

Herb and roasted garlic flavours give a lift to this warming soup. A perfect accompaniment to roasted poultry, or add bread and salad for a simple meal.

This hearty main-course soup is packed with lots of good-for-you vegetables and beans. Serve with crusty bread.

This all-in-one main course is speedy enough to make on a weeknight after work.

This hearty seafood chowder is only 14% calories by fat. Compare that to a cream-based seafood chowder!