Butternut Squash Chili

Butternut Squash ChiliIngredients

  • 2 cups dried kidney beans, cooked (6 cups cooked, or 3 cans)
  • 1 1/2 cups dried black beans cooked (4 cups cooked, or 2 cans)
  • 4 cups butternut squash, about a 2-3 pound squash
  • 1 cup chopped carrots
  • 2 cups chopped onions
  • 2 cups chopped peppers 
  • 3 tbsp minced garlic
  • 2 tsp sea salt (or more to taste)
  • 4 tbsp chili seasoning or more depending on how spicy you like it (you can make our own blend to your preferences. See recipe below.) 
  • 2 tsp cumin
  • 2 tsp ground coriander
  • 1 28oz can of tomatoes or 4 cups of fresh chopped tomatoes
  • Additional water if needed
  • 2 cups organic frozen corn
  • For Serving: some Sriracha or your favourite hot sauce, fresh scallions or avocado slices if desired. 

Chili Seasoning

  • 2 tbsp smoked paprika
  • 2 tbsp cumin
  • 1/2 tbsp garlic powder
  • 1/2 tbsp ground chilies or red chili powder (this is the pure stuff)


  1. Place all ingredients into pot at once, simmer on low, until liquid is absorbed, and chili has cooked down, about 1 1/2 hours.

  2. Serve over brown rice and topped with avocado slices and hot sauce, if desired.



Nutritional Benefits

  • Very high in fiber! Almost 19 g per serving! Helps to regulate blood sugar, reduce blood pressure, increate satiety, great for diabetics, and aids in digestive health.
  • High in plant-based protein, 19 g! Great for healing and repairing tissues.
  • No cholesterol, and virtually no fat (none added), great for heart health and diabetes.
  • Outstanding source of potassium, 1,442 mg, and magnesium-both are important for heart health and lower blood pressure. Potassium aids in nervous system and kidney function.
  • Awesome source of Vitamin A, 276% DV-an antioxidant that helps with dental, bone, eye, hair, and skin health.
  • Great source of Vitamin C, 171% Vitamin C.
  • High source of plant-based iron, 34% iron, important for oxygenation of blood Great source of plant-based calcium, which is better absorbed by the body than from animal sources, 15%, important for bone and dental health.

Cauliflower Soup

Cauliflower SoupIngredients

  • 1 cauliflower – cut into small pieces
  • 1 large onion sliced
  • 3-4 cloves garlic minced
  • 1 tbsp tarragon
  • Vegan bouillon cubes 
  • Salt & pepper to taste


  1. Place ½ cup water into a soup pot and sauté onion and garlic until soft and translucent.
  2. Add cauliflower and water to almost cover cauliflower – you don’t want it too watery so less is better. Add bouillon cubes and stir in. Cover with a lid and simmer on a lower heat for about 20 minutes. Stir in the tarragon.
  3. Puree the soup and serve hot with salt and pepper and/or hot sauce if that’s your thing – to individual taste.
  4. Taste and adjust seasoning as needed.


Three Sisters Soup

Three Sisters SoupThree Sister Soup is a traditional fall harvest meal here at Sugar Ridge.  We love to serve it around Thanksgiving but it’s a great one to share all winter. The Three Sisters (corn, squash and beans) used to be grown together in a collaborative way using the strength of each plant to support the other.  And, they taste great together!

Serves 8


  • 4 pounds squash (we use butternut)
  • 4 quarts vegetable stock (or water)
  • 2 – 3 small onions, diced
  • 3 – 5 cloves garlic, chopped
  • 2 teaspoons dried thyme
  • 1 teaspoon ground black pepper
  • 3 cups fresh or frozen corn kernels
  • 3 cans white kidney / cannellini beans
  • 1 bunch green onions, sliced
  • 1 large bay leaf


  1. Preheat the oven to 350°F. Halve the squash and scoop out the seeds, then roast for 40 minutes, or until soft. Remove from the oven, cool, and scoop the flesh of the squash into a large bowl (save any liquids!). Puree the cooled squash in a blender or food processor (add a little liquid if needed).
  2. In a large stockpot, sauté the onions in a bit of water until they begin to brown.
  3. Add the garlic, thyme, and black pepper and cook, stirring often, until the garlic turns light brown in color.
  4. Add the stock, bay leaf, and squash and bring to a simmer. Add the remaining ingredients and salt, and simmer for 15 – 20 minutes.
  5. Taste and adjust seasoning as needed.

Garnish with green onion, and serve crusty bread.

Thai Mushroom & Kale Soup

Thai Mushroom SoupIngredients

  • 1 large onion cut into chunks (bite sized)
  • 2-3 cloves garlic minced
  • 1 inch piece of ginger minced (more if you love ginger)
  • 2-4 cups mushrooms – brown, shitake or cremini – the older the better for flavour
  • 2 cups kale chopped (or bok choy, or spinach, or dandelion leaves)
  • Extra firm tofu – cut into small cubes
  • Mushroom bouillon (or veggie if you don’t have mushroom)
  • 1 tbsp coriander seeds
  • Juice of one lime
  • 1 – 2 tbsp organic soy sauce
  • 1 cup bean sprouts
  • Fresh cilantro chopped coarsely for garnish
  • 1 can of coconut milk


  1. In a large soup pot, soften the onions, garlic and ginger at a low temperature using a bit of water and put a lid on the pot letting them sweat and release their yumminess to the broth to come.
  2. Add the mushrooms and continue to cook at a low temperature, adding a cup of water after a few minutes.
  3. While this is cooking, fry the tofu in sesame oil until brown.  Turning it often so it doesn’t stick and frying evenly on all sides.
  4. When mushrooms are soft add 3-4 cups of water to the pot and add the bouillon cubes & coriander seeds.  Any bouillon flavour will do as long as it’s vegan & preferably organic so it doesn’t have any nasty chemicals in it.
  5. A few minutes before serving add the coconut milk, tofu, kale, soy sauce & lime juice to the pot. Reduce the temperature and serve when the kale is soft – takes a minute or so.  You can use bok choy if you don’t have kale.
  6. Garnish with bean sprouts and fresh cilantro just before serving.  Hot sauce is an option too.

Watermelon Gazpacho Soup

WatermelonHere’s a cold soup for the hot weather!  This gazpacho is raw and vegan and, though it is good anytime, it makes a great side for a summer meal.





  • approx 3 cups of watermelon, chopped
  • 1 cucumber, diced
  • 1 red or yellow bell pepper, diced
  • 1 small onion, chopped
  • 2 tbsp lemon juice
  • 1 tbsp olive oil
  • 1 jalapeno (or to taste)
  • 2 tbsp fresh chopped parsley or cilantro
  • dash salt and pepper to taste
  • garnish with fresh mint



  1. In a blender or food processor, place about half of the watermelon, cucumber, pepper, and onion and all of the jalapeno. Add olive oil and lemon juice and puree until smooth.
  2. Combine the remaining ingredients in a large bowl and mix well. Add to pureed ingredients and stir to combine. Add more salt and pepper, to taste.
  3. Chill for at least one hour, to allow flavors to combine, and stir well before serving.
  4. Add lemon juice, salt etc. to taste before serving.

Photo Credit: Rafael Moreno License

Carrot Ginger Soup

Serves 6 to 8.


7 cups of vegetable stock
2 lbs fresh carrots, peeled
4 stalks celery, grated
1 tsp black pepper
3 leeks, cleaned & sliced in half lengthwise
1/2 pint heavy cream (optional) 
4 tbsp butter
1 yam, peeled
1 tsp salt
1 tsp ground nutmeg
3″ piece of ginger, grated (I just chop it finely)


1. In a large pot, bring stock to a boil.
2. Chop all vegetables into small pieces (1/2″ cubes)
3. In a sauté pan, over med-high heat, melt half of the butter. Sauté vegetables with ginger and nutmeg forapprox. 15 minutes, or until vegetables are browned. Add remaining butter as needed.
4. Add sautéed vegetables to stock, reduce heat, cover with lid, and simmer for 30 minutes.
5. Let cool to room temperature and then puree in a blender. Soup should be thick and smooth.
Add salt and pepper.
6. To serve, add approx. 1 tbsp. of cream per serving and re-heat. Do not boil.

Serve in warm bowls.

Thanks to Kurt’s Aunt Barbara for this wonderful recipe!