Two delicious recipes made with mostly Canadian ingredients

Registered dietitian Shannon Crocker joined us this morning with a soup-er idea to share, while supporting Canadian farmers.

Today is Canada’s Agriculture Day. To share some love for Canadian farmers, Crocker filled a porch drop basket with everything you need to enjoy a soup and flatbread meal made with mostly Canadian ingredients.

Mediterranean-Inspired White Bean, Chickpea and Kale Soup

Preparation time: 10 minutes
Cooking time: about 20 minutes
Yield: 4 to 6 servings


1 tbsp (15 mL) butter
4 large garlic cloves, minced (2 tbsp/30 mL)
1/2 tsp (2 mL) dried thyme
1 bay leaf
1 can (19 oz/540 mL) white kidney beans, drained and rinsed
1 can (19 oz/540 mL) chickpeas, drained and rinsed
1 carton (900 mL) reduced-sodium chicken broth
3 tbsp (45 mL) all-purpose enriched flour
2 cups (500 mL) milk
2 cups (500 mL) frozen chopped kale
1/2 cup (125 mL) chopped fresh flat-leaf parsley
1/2 tsp (2 mL) each salt and pepper
1/2 cup (125 mL) shredded cheese, such as Havarti or Asiago

optional toppings

Drained, oil-packed sun-dried tomatoes, chopped
Crushed red chili flakes or chili oil
Chopped fresh flat-leaf parsley


To large pot over medium-low heat, add butter and garlic; cook, stirring for 2 minutes or until garlic is softened. Add thyme, bay leaf, kidney beans, chickpeas and broth; cover and bring to boil over high heat. Reduce heat and simmer for 5 minutes.

In small bowl, whisk flour into milk; gradually pour into pot while whisking. Return to boil over medium-high heat, stirring frequently; add kale and parsley. Cook uncovered, stirring occasionally for 7 minutes or until kale is tender, adjusting heat to maintain a simmer. Remove bay leaf. Add salt and pepper.

Ladle soup into bowls. Sprinkle each serving with cheese. If using, add sun-dried tomatoes, chili flakes and more parsley to taste.

Salad-Topped Flatbread Two Ways

Preparation time: 10 minutes
Baking time: 10 minutes
Cooking time: 5 minutes
Yield: 4 to 6 servings


1/2 cup, plus 2 tbsp (155 mL) all-purpose enriched flour
1/2 cup (125 mL) whole wheat flour
1-1/2 tsp (7 mL) baking powder
1/4 tsp (1 mL) salt
1/2 cup (125 mL) milk
2 tbsp (30 mL) butter, melted


Preheat oven to 425°F (220°C). Line baking sheet with parchment paper.

In medium bowl, combine flours, baking powder and salt. Pour in milk and melted butter; with fork, stir until soft dough forms. Turn out onto lightly floured surface; knead to bring dough together. Roll or with floured hands pat into oval roughly 12 inches x 6 inches (30 cm x 15 cm).

Place dough on prepared baking sheet; with fork, poke entire surface. Bake for 10 minutes or just until crust is golden. Remove from oven, let cool slightly. Top flatbread with Ricotta and Pan-Roasted Tomatoes or Arugula, Red Pepper and Feta.

Ricotta and Pan-Roasted Tomatoes
Heat a drizzle of olive oil in skillet; add a small container of grape tomatoes and cook until they burst, stirring occasionally. Add a clove of minced garlic; with spoon, gently press tomatoes to release juices. Season with a pinch of salt.

Stir together one cup (250 mL) ricotta cheese and a few leaves of chopped fresh basil; season with salt and pepper. Slather ricotta mixture over flatbread and top with pan-roasted tomatoes. Drizzle with olive oil; sprinkle red chili flakes and scatter fresh basil leaves.

Arugula, Red Pepper and Feta
Top flatbread with a layer of your favorite hummus. Scatter a few handfuls of baby arugula over the hummus. Add chopped sweet red pepper (about one small red pepper) and a good sprinkle of crumbled feta cheese. Drizzle with olive oil and finish with a big squeeze of fresh lemon.

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