This soup is an easy fix for any occasion. The beauty of it is that you can easily substitute a few items without compromising on flavour. Can’t find fire-roasted tomatoes? Add a generous pinch of smoked paprika.
Gluten free?
Substitute grains with quinoa or rice. And use any combination of stock with water. It’s a meal in a bowl for a hearty fall lunch or supper.
Smoky Fire-Roasted Tomato and Bean Soup
Ingredients
- 1 Tbsp (15 mL) extra-virgin olive oil
- 2 large carrots, peeled and diced
- 2 celery stalks, diced
- 1 medium onion, peeled and diced
- 2 garlic cloves, minced
- 1 cup (250 mL) rinsed dry farro, spelt, or pot barley
- 2 bay leaves
- 2 tsp (10 mL) chili powder
- 1 tsp (5 mL) ground cumin
- 28 oz (796 mL) can diced fire-roasted tomatoes, including liquid
- 7 cups (1.75 L) water, or combination of vegetable broth and water
- 14 oz (398 mL) can black, pinto, or red kidney beans, rinsed and drained
- 4 oz (114 mL) can diced green chilies
- Juice of 1 lime, to taste
- Salt and pepper (optional)
- Garnishes of cilantro, avocado, and dollops of crema or sour cream (optional)
Nutrition
Per serving:
- calories165
- protein7g
- fat2g
- saturated fat0g
- trans fat0g
- carbohydrates32g
- sugars4g
- fibre8g
- sodium63mg
Directions
01
In large saucepan, add oil, carrots, celery, and onion. Sauteu0301 over medium heat until softened, but not browned, about 10 minutes. Add garlic, farro, bay leaves, chili powder, and cumin. Stir to coat. Stir in tomatoes and water or broth, and bring to a gentle boil. Cover and cook over medium-low heat for 30 to 40 minutes, or until farro is tender. Stir in beans and chilies, and heat through. Add lime juice. Season with salt and pepper to taste, if you wish.
Irene McGuinness is a writer, recipe developer, food stylist for numerous magazines and corporations, and alumna of the Writer’s Studio at Simon Fraser University
