Category: Food

Simple Black Bean Soup

The original recipe from Whitewater Cooks with Friends is called “sopa de black bean with salsa crema”.

My version is slightly less spicy and I go with croutons as a topping, so I dropped the “with salsa crema“…


  • 2 cups dried black beans (soak them overnight)
  • 2 tbsp vegetable oil
  • 2 med onions
  • 1 jalapeno pepper
  • 3 garlic cloves
  • 1 red pepper
  • 1 tsp cumin
  • 1 tsp coriander
  • 1 tsp oregano
  • 8 cups chicken stock
  • 1 28 oz can tomatoes
  • 1/2 cup bbq sauce (any good bbq sauce)
  • 2 tbsp lime juice
  • 1 cup cilantro (a little less is okay too)


  • Sauté onions in the oil in a soup pot
  • Add peppers and spices
  • Add stock, bbq sauce & tomatoes
  • Drain beans, add beans to pot
  • Bring to boil, then simmer for 2 hours (until the beans are soft) or maybe even 3 hours
  • Let it cool a bit, then puree with a hand blender – immersion blender
  • Add juice, cilantro… Salt and pepper.


  • Top with a few croutons (or sour cream and salsa)
  • It freezes really well
  • This soup serves 8 to 10
  • Black beans are turtle beans (same thing)
  • More about Black Beans here and here


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Northern Lights Estate Winery – Morning Show visit

Doug and Pat from Northern Lights Estate Winery in Prince George
Doug and Pat from Northern Lights Estate Winery in Prince George

Thank you to Doug and Pat Bell from Northern Lights Estate Winery for stopping by 101.3 The River this morning!  Ashley and I really enjoyed our little Friday morning wine tasting! Loved the Black Current!

Northern Lights Estate Winery is Canada’s most northern winery on the banks of the Nechako River, it’s a fruit winery that will include a restaurant and an outdoor natural amphitheater. Opening summer 2015!

By: Mike Benny
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Stupid Simple Pea Soup – Recipe

You will need…

  • Not my pea soup.1 soup pot (a pot that can hold 10 cups of liquid)
  • A kitchen wand (hand blender – immersion blender)
  • 2 1/2 cups of dried split peas
  • 2 cups of leftover cold ham, chopped up in small cubes
  • 2 cups of chopped up onions (2 medium onions)
  • 2 cups of chopped up carrots
  • 1 cup of chopped up celery

* chopped up = cut into really small pieces. The size isn’t that important, but all veggie pieces should be about the same size so they cook at the same rate.

  • A teaspoon of Olive oil (or any cooking oil)
  • 9 cups of liquid

* liquid = you can use prepared stock (2 tetra packs is 8 cups, so use 2 tetra packs and then add 1 cup of water). -or-  make your own with chicken stock powder (8 teaspoons of powder for 9 cups of water).

  • Salt, Pepper and 1 teaspoon of Oregano. Maybe a Bay Leaf if you have one.
  • Croutons (your choice).


  • Place pot on stove.
  • Add oil to pot.
  • Turn heat to medium.
  • Add the veggies and heat them for about 8-10 minutes.
  • Add the 9 cups of liquid.
  • Add the 2 1/2 cups of dried split peas. Rinse the peas in cold water then add them to the liquid and veggies in the pot.
  • Season with salt, pepper and 1 teaspoon of oregano. Add a Bay Leaf if you have one (be sure to remove it BEFORE you go at it with a kitchen wand)
  • Bring to boil, then reduce to a low temp (lowest setting), cover with lid (leaving a small gap for steam to escape) and let it simmer for 2 hours.
  • You will be able to tell when it’s ready by tasting.  If the peas are still crunching or hard, keep cooking.
  • Remove Bay leaf.
  • Let it cool a bit, then use your kitchen wand (hand blender – immersion blender) to puree.  Work the wand around the pot (careful not to splash the hot soup on yourself) until you get the consistency you want.
  • Return the soup to low heat and slowly heat it to desired temperature for serving. Stir it once in a while to stop if from globbing on the bottom of the pot.
  • Serve with croutons on top!


  • Serve with croutons on top.
  • It freezes really well.
  • This soup serves 8.

That beautiful photo of pea soup & croutons is not mine, it’s from here.  I hope you don’t mind me using it. It’s what I would like my soup to look like.

By: Mike Benny

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How to make Yam soup

This is a very simple Yam recipe that makes a brightly colored, rich tasting soup. A great comfort food on a chilly day!


You could use Sweet Potatoes instead of Yams, but you would lose the color.


  • 4 medium size yams. (peeled and cut into 1.5 inch thick chucks)
  • 1 medium onion. (chopped)
  • 1 tbsp oil.
  • Approx 2 litres (2 quarts) of chicken soup stock. (I use two of those 950 ml chicken soup stock tetra-packs)
  • 1 tbsp of Maple Syrup.
  • Optional: sour cream & chives or seasoned croutons.


  • Chop the onion and saute in a small pan with the oil.
  • Peel and chop yams (cut into 1.5 inch thick chucks) then place in a large soup pot.
  • Add just enough water to cover the yams and then cover and bring to boil.
  • Reduce heat and let simmer until yams are soft, but not too mushy.
  • Drain the “yam water”, leaving the yams in the soup pot.
  • Add the chicken stock and the sauteed onions to the soup pot.
  • Simmer soup mixture for an hour or so, then set aside and let it cool down a bit.
  • Once cooler, use a hand blender (immersion blender) to blend the soup.
  • Once it looks nice and smooth and a bright orange color (a bit like tomato soup), add the syrup and return to heat until you’re ready to serve.
  • Top with a dollop of sour cream and chives or seasoned croutons when ready to serve.

* This recipe makes a lot of soup, so cut the recipe in half for serving less than four.

** It freezes well too!

Compared to sweet potatoes, yams are starchier and drier. Yams are a monocot (a plant having one embryonic seed leaf) and from the Dioscoreaceae family. Sweet Potatoes, in parts of the world called ‘yams’, are a dicot (a plant having two embryonic seed leaves) and are from the Convolvulacea family. See Yam on Wikipedia



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Greek Lentil Soup – Simple and Easy

When I make soup it’s usually a pretty big production and it usually involves the slow cooker (see Things that sound funny when talking about slow cookers). Here’s one I made this morning that took only a few minutes to prep, cooked on the stove top and was ready by lunch time.

Greek Lentil Soup recipe
Greek Lentil Soup from Laurel’s Kitchen

Simple and easy recipe…

  • 2 cups uncooked lentils (not soaked or rinsed, just dry green or brown lentils)
  • 8 cups of water or stock (I used Western Family Chicken Broth 946 mL, plus three cups of water)
  • 1/2 onion, chopped
  • 1 carrot
  • 1 celery (I used 2)
  • 1 potato (pealed, chopped in small cubes)
  • 2 tablespoons oil (I didn’t add any oil)
  • 2 bay leaves (take them out after the soup is ready, they’re not for eating)
  • 1 1/2 teaspoons salt (I didn’t add any salt, I found the broth made it salty enough for my taste)
  • 2 teaspoons vinegar (add, after the soup is done)

I put it all (except the vinegar, salt and oil) in a big soup pot and let it simmer on the stove for 2 hours and it was ready for lunch! Thank you Laurel’s Kitchen…

Laurel's Kitchen
Laurel’s Kitchen

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What is a banger?

This is a banger
This is a banger.

Thank you Wikipedia…

The term “bangers” is attributed to the fact that sausages, particularly the kind made during World War II under rationing, were made with water so they were more likely to explode under high heat if not cooked carefully.

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