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Food

Tomato and Bean Soup

Serves 4.

Written by
Tomato and Bean Soup
With a batch of homemade vegetable broth in the fridge, this delicious and nutritious soup is so quick to prepare that it is a definite candidate for a weekday dinner. You can swap other greens, like spinach or kale, for the chard. This soup tastes even better after being chilled for a day or two.

Ingredients

  • 1 Tbsp (15 mL) extra-virgin olive or camelina oil
  • 1 yellow onion, peeled and diced
  • 1 fennel bulb, trimmed, chopped, fronds reserved
  • 1/4 tsp (1 mL) salt
  • 3 garlic cloves, minced
  • 1/2 tsp (2 mL) red chili flakes
  • 1 - 28 oz (796 mL) can diced fire-roasted tomatoes
  • 2 cups (500 mL) cooked or canned navy beans
  • 3 cups (750 mL) Vegetable Broth
  • 1 Tbsp (15 mL) red wine vinegar or sherry vinegar
  • 1 bunch Swiss chard, leaves torn into pieces
  • Freshly ground black pepper, for garnish

Nutrition

Per serving:

  • calories 237
  • protein 12g
  • fat 4g
    • saturated fat 0g
    • trans fat 0g
  • carbohydrates 42g
    • sugars 9g
    • fibre 14g
  • sodium 487mg

Directions

01
Heat oil in large saucepan over medium heat. Add onion, fennel, and salt; heat, stirring frequently, until vegetables are softened and beginning to brown, about 10 minutes. Add garlic and chili flakes; heat for 1 minute. Add tomatoes and juice from can; bring to a boil and maintain a strong boil for 5 minutes. Add beans, broth, and vinegar; simmer gently for 15 minutes. Stir in chard and cook until wilted.
02
Ladle soup into serving bowls and garnish with fennel fronds and freshly ground black pepper.

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