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BRC Lunch Program Recipes

For many years, the Ban Righ Centre has offered a soup lunch to it's students.

All recipes are vegan or vegetarian.

Here you will find some of the favourites. ENJOY!

 

African Peanut Soup

Ingredients

  • 1 tablespoon of olive oil
  • 2 tablespoons minced ginger
  • 1 medium onion, chopped
  • 1 red pepper, seeds removed & chopped
  • 1-2 jalapeños, seeds removed & minced
  • 1 tablespoon minced garlic
  • 1 teaspoon dried ground coriander
  • 1 teaspoon ground cumin
  • 1 teaspoon curry powder
  • 1 large sweet potato, chopped
  • 2 cans of diced tomatoes
  • 1L vegetable broth
  • 3/4 cup of peanut butter
  • 3 cups fresh spinach
  • 1/2 cup chopped fresh cilantro
  • 1/2 cup roasted peanuts
  • 3 tablespoons lime juice
  • 1 cup dried brown rice
  • Salt & pepper to tastea

Instructions

  • Cook rice according to package instructions, set aside.
  • In a large pot, heat the olive oil over medium-high heat. Fry the onion and red pepper for 2 minutes until starting to soften.
  • Add jalapeno, garlic, ginger, coriander, cumin, curry and continue cooking for 2-3 minutes.
  • Add the sweet potato, tomatoes and broth. Lower heat and simmer for 15-20 minutes.
  • Stir in the peanut butter and simmer another 15 minutes.
  • Add the peanuts, spinach, cilantro, lime juice, and season with salt and pepper to taste.
  • Serve the stew with rice.

Sweet Potato & Spinach Coconut Curry

Ingredients

  • 1 tablespoon of olive oil
  • 1 tablespoon cumin seeds
  • 1 medium onion, chopped
  • 3 cloves of garlic, minced
  • 4 teaspoons minced ginger
  • 1 teaspoon ground turmeric
  • 1 teaspoon ground coriander
  • 1/4 teaspoon red pepper flakes
  • 1 large sweet potato, chopped
  • 1 can chickpeas, drained & rinsed
  • 1 can diced tomatoes
  • 1 can coconut milk
  • 3 cups fresh spinach
  • Salt & pepper to taste

Optional: Cooked rice, Cilantro & lime wedges

Instructions

  • Heat oil over medium heat. Add the cumin seeds and toast for about 1 minute, until fragrant and lightly darkened in colour. Immediately stir in onion, season with salt, and cook for 3-5 minutes, until onion is soft and translucent.
  • Add garlic, ginger, turmeric, coriander, and red pepper flakes. Stir to combine and saute for a couple minutes, until garlic softens.
  • Add sweet potato, chickpeas, tomatoes, and coconut milk. Stir to combine, cover & simmer over medium heat for 20-30 minutes, until potatoes are fork-tender.
  • Stir in the spinach and cook until wilted. Season with salt & pepper to taste.

Roasted Butternut Squash Soup

*this recipe contains honey

Ingredients

  • 1 butternut squash (or 750g bag frozen)
  • 1 white or yellow onion, chopped
  • 2-3 stalks of celery, chopped
  • 1-2 carrots, chopped
  • 1 tablespoon chopped garlic
  • 2 tablespoons olive oil
  • 1/2 teaspoon cinnamon
  • 1/8 teaspoon nutmeg
  • 1 tablespoon ginger, minced
  • 1/4 teaspoon cloves
  • 1/2 teaspoon thyme
  • 1/2 teaspoon Italian seasoning
  • 2 tablespoons honey
  • 1-2 cups vegetable stock
  • 1/2 teaspoon apple cider vinegar
  • 1/2 teaspoon salt
  • 1/8 teaspoon pepper

Instructions

  • Place whole squash in oven at 350 degrees for 30 minutes.
  • Let squash cool. Cut, remove seeds, peel, and cube.
  • Toss squash, carrots, celery, onions, garlic, olive oil, cinnamon, nutmeg, ginger, and cloves together.
  • Roast on baking sheet at 350 degrees for 25 minutes.
  • Put vegetables in a pot and add all other ingredients.
  • Bring to a boil, then reduce and simmer until all vegetables are soft.
  • Use immersion blender to blend until smooth. Add water to adjust consistency.

 

Chili

Ingredients

  • 2 tablespoons olive oil
  • 1 large onion, chopped
  • 1-2 red peppers, chopped
  • 2 carrots, finely chopped
  • 2 stalks of celery, finely chopped
  • 1 can diced tomatoes
  • 1-2 tablespoons garlic, minced
  • 1 tablespoon chili powder
  • 1 tablespoon ground cumin
  • 1 tablespoon smoked paprika
  • 1/2 tablespoon oregano
  • 1 can black beans, drained & rinsed
  • 1 can kidney beans, drained & rinsed
  • 1L vegetable broth
  • 1 cup frozen corn
  • 1 tablespoon lime juice
  • Salt & pepper to taste

Optional garnishes: Lime wedges, tortillas, green onion, sour cream, grated cheese, cilantro

Instructions

  • Heat olive oil, add onions, peppers, carrots, and celery. Cook until vegetables are softened (about 15 min).
  • Add garlic, chili powder, cumin, paprika, oregano. Cook for two minutes, stirring often.
  • Add tomatoes, beans, and vegetable broth. Bring to a simmer and cook for 30 minutes.
  • Remove from heat. Blend briefly, or mash with potato masher, to thicken.
  • Add corn, lime juice, salt and pepper to taste.
  • Garnish as desired.

Moroccan Chickpea Rice Salad

Ingredients

  • 1 cup dry brown or white rice
  • 1/2 cup raisins
  • 1 large carrot, grated
  • 1 yellow pepper, diced
  • 1/4 red onion, finely chopped
  • 1 can chickpeas, drained and rinsed
  • 2 teaspoons minced ginger
  • 1 garlic clove, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon turmeric
  • 1/4 ground cinnamon
  • 1/2 teaspoon salt
  • 2 tablespoons lemon juice
  • 2 tablespoons olive oil
  • 1/4 cup chopped fresh cilantro

Instructions

  • Cook rice and let cool.
  • Place all the ingredients in a large bowl.
  • Mix together, cover and set aside for 30 minutes or refrigerate overnight.
  • Mix again just before serving.

Kale & Farro Salad

Ingredients

  • 1/2 cup dry farro, quinoa, or bulgar
  • 1 bunch of kale, finely chopped
  • 1 bunch parsley
  • 1/4 cup red onion, finely chopped
  • 1/4 cup olive oil
  • 1 garlic clove, minced
  • 1 tablespoon lemon zest
  • 1/2 teaspoon salt
  • 1/2 cup toasted almonds, sliced
  • 1 tablespoon lemon juice
  • 1/2 teaspoon allspice
  • 1/2 teaspoon cinnamon

Optional: 1 bunch fresh mint, chopped, 1 cup pomegranate seeds (fresh or frozen)

Instructions

  • Cook farro (or substitute grain) according to package instructions, set aside.
  • Chop kale finely and place in a large bowl. Add oil, salt, garlic and lemon zest. Massage the kale with clean hands until kale becomes tenderized, 4-5 minutes
  • Add parsley, onion, almonds and farro. Toss to combine and add lemon juice and allspice and cinnamon.
  • Mix, adding more salt, allspice and lemon to taste.

 

Dinich Wot

Part of our 2026 Black Histories & Futures Month Guest Chef series

Ingredients

  • 4 large yellow onions, diced
  • 5 large russet potatoes, peeled & diced large chunks
  • 3 tablespoons minced garlic
  • 3 tablespoons minced ginger
  • ½ cup berbere
  • ½ tablespoon black cardamom powder (korerima)
  • 1 cup canola oil
  • 2 cups water
  • ½ can crushed tomatoes
  • salt to taste
  • 1 pack Injera (3 pieces)

Instructions

  • Add the onion to the cooking pot on medium heat and cook it slowly, stirring often, until it becomes soft and golden, approximately 10-15 minutes.
  • Add oil, stir, and cook for 5 minutes. Add garlic, ginger, and cardamom, and cook for another 5 minutes until fragrant.
  • Lower the heat, add berbere and 1 cup water, stir occasionally, and cook for 10-15 minutes.
  • Add crushed tomato and cook for 5 minutes.
  • Add potatoes and 1 cup water, cover, and bring to a boil. Reduce the heat and stir occasionally until the potatoes are tender and the sauce thickens, for 20-25 minutes.
  • Season with salt to taste.
  • Serve with Injera.

Soup Joumou

Part of our 2026 Black Histories & Futures Month Guest Chef series

Ingredients

  • 1 Pumpkin (3-4lb total) - can use butternut squash
  • 1.5 cups elbow macaroni
  • ½ tablespoon fresh ginger, grated
  • 4 large carrots, cut into 8 pieces each
  • ½ cabbage (approx 1lb)
  • ½ pound gold potatoes, quartered
  • ½ large onion, roughly chopped
  • 2 green onions, chopped
  • 3 teaspoon salt - or to taste
  • 1½ teaspoon black pepper - or to taste
  • 3 cloves - or 1 teaspoon ground cloves
  • 3 garlic cloves
  • 1 lemon juiced
  • 3 tablespoon Better than Bouillon Paste
  • 2 tablespoon olive oil
  • 2 cups vegetable broth
  • 6 cups water - 5 for pumpkin and 1 for soup
  • 3 sage leaves
  • 4 sprigs fresh parsley
  • 4 sprigs fresh thyme
  • 1 loaf crusty bread to serve

Instructions

  • Wash and cut pumpkin into small cubes. Discard seeds and inside flesh.
    • if you do not have an immersion blender, also peel
  • Heat a large stockpot on medium high heat, add oil. When heated through, add onions, green onions, ginger, and garlic. Cook until translucent and starts to caramelize. Remove from pot and set aside.
  • to the large stockpot, add pumpkin and 5 cups water. Bring to a boil and cook until fork tender.
  • While pumpkin cooks:
    • peel and cut carrots and set aside
    • peel and cut potatoes, and set aside in water
    • cut cabbage into small chunks (not too thin) and set aside in water
  • Using an immersion blender, blend the pumpkin.
  • Add the sauteed onions/garlic, plus all other ingredients, except the macaroni, to the pumpkin. Cook on high heat until comes to a boil, then reduce to medium.
  • When cabbage is almost cooked, add macaroni. Simmer over medium/low heat for 15-20 minutes, stirring occasionally. Soup will thicken as it simmers.
  • Serve with crusty bread

West African Palm Nut Soup

Part of our 2026 Black Histories & Futures Month Guest Chef series

Ingredients

  • ¼ cup palm oil
  • 1 medium onion, small diced
  • 3 cloves garlic, minced
  • 1 thumb ginger, grated
  • ½ green bell pepper, small diced
  • ½ teaspoon red pepper flakes
  • ½ teaspoon ground paprika
  • ½ teaspoon ground black pepper
  • salt to taste
  • ½ can diced tomatoes - or 2 fresh roma tomatoes
  • 1 large sweet potato, small diced
  • 1 cup corn
  • 1 vegetable bouillon (3 cup water)
  • 1 can red kidney beans, rinsed
    • optional: use another type of bean with the kidney such as white or butter
  • 1 can palm nut cream (small) - Nkulenu or Praise brand
  • 2 cups fresh spinach, rough chop
  • Rice & lime wedges

Optional: ½ can coconut milk

Instructions

  • Fry palm oil on medium heat. Add onions and sauté for 5 minutes. Then add green pepper, garlic, and ginger. Stir consistently for 5 minutes.
  • Add red pepper flakes and paprika. Cook on medium heat. Stir consistently for 3 minutes.
  • Add diced tomato and stir and mix properly with onion and spices. Let it simmer for 10 minutes. Stir from time to time to avoid burning.
  • Add sweet potato, corn, and vegetable stock (bouillon cubes and water). Add salt and pepper to taste. Let it sit on medium to high heat for 20 minutes.
  • Add red kidney beans and stir in palm nut cream. Mix properly to avoid some parts being lumpy. Cook for 10 minutes. Stir from time to time to avoid burning. Lower heat.
  • If adding coconut milk cream, add now and stir in for 5 minutes.
  • Stir in spinach and cook for 5 minutes. Turn the heat off/low.
  • Serve with rice and lime wedges.