2 soups that offer comfort with without the cream with a twist

This soup has a few surprises: creaminess that comes from a pureed potato instead of fat-laden cream, orange juice enlivens the flavour, and fresh thyme enhances the roasted peppers' savoury aromas. The brilliant red-orange colour makes it a fabulous first course or a casual lunch dish served with toasted Italian bread. Try this crown pleaser on any day of the year.

Preparation time 10 minutes 

Cooking time 30 minutes  

Serves 410 ml

Your ingredients

• (2 tsp) extra-virgin olive oil
• 1 onion, chopped
• 1 carrot, peeled and chopped
• 1 large clove garlic, minced
• 4 large roasted red peppers, peeled and seeded (a total of 875 g/3 1/2 to 4 cups)
• 800 ml (3 cups) low-sodium chicken broth or vegetable broth
• 2 sprigs fresh thyme
• 2 sprigs fresh parsley
• 1 Yukon gold potato, peeled and chopped
• 50 ml (1/4 cup) orange juice
• 1 ml (1/4 tsp) salt
• 0.5 ml (1/8 tsp) ground black pepper
• 30 ml (2 tbsp) light sour cream

What to do

1.    Heat the oil in a medium soup pot over medium heat. Add the onions and carrots and cook until the carrots begin to soften, about five minutes. Add the garlic and cook for one minute. Add the red peppers and broth and bring to a boil over high heat.

2.    Tie the thyme and parsley sprigs with kitchen string or a clean twist-tie and drop into the soup. Reduce the heat to medium-low, add the potatoes and simmer until the potatoes are tender, about 20 minutes.

3.    Stir in the orange juice, salt and pepper. Remove the thyme/parsley bundle. Puree the soup with a blender or food processor.

4.    Ladle the soup into bowls and dollop about seven millilitres (1 1/2 teaspoons) sour cream over each serving.

•    One red pepper supplies more than four times the daily recommended amount of vitamin C and high amounts of the antioxidants vitamin E and zeaxanthin.

Nutritional information per serving: 146 Calories, 4 g Fat (1 g Saturated Fat), 19 g Carbs, 7 g Protein, 2 g Fibre, 3 mg Chol, 497 mg Sodium, 57 mg Calcium

Leeks are a terrific source of fibre, manganese, folic acid, vitamins B₆ and C, making them remarkably heart-healthy. Yukon gold potatoes have a wonderfully creamy texture when pureed. Combine them, add a little buttermilk, and you have the basis for a soul-satisfying soup. To serve the soup cold as "vichyssoise," chill it for at least two hours or up to two days before serving.

 Preparation time 10 minutes

 Cooking time 30 minutes 

Serves 8

• 10 ml (2 tsp) unsalted butter
• 1 onion, chopped
• 4 leeks (white and light green parts only), chopped
• 750 g (1 1/2 lb) Yukon gold or other yellow-flesh potatoes, about 6 to 8 potatoes, peeled and sliced
• 1.5 L (6 cups) low-sodium chicken broth or vegetable broth
• 5 ml (1 tsp) salt
• 1 ml (1/4 tsp) ground white or black pepperPinch of nutmeg
• 250 ml (1 c) low-fat buttermilk
• 250 ml (1 c) 2% milk
• 30 ml (2 tbsp) chopped fresh chives

1.    Melt the butter in a medium soup pot over medium heat. Add the onion and leeks, and cook until soft, six to eight minutes.

2.    Add the potatoes and broth and bring to a boil over high heat. Reduce the heat to medium and simmer until the potatoes are tender, about 20 minutes.

3.    Using a food processor or blender, puree the soup until smooth. Season with the salt, pepper and nutmeg. Stir in the buttermilk and milk and heat over low heat for three to five minutes.

4.    Ladle into soup bowls and garnish with the chives.

 Nutritional information per serving: 154 Calories, 3 g Fat (1 g Saturated Fat), 24 g Carbs, 9 g Protein, 3 g Fibre, 6 mg Chol, 402 mg Sodium, 115 mg Calcium

With the rich flavours in this favorite recipe, there is no need to reserve this one for only cold winter days.  The citrus in the first recipes begs for a summer sampling.