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Smoky Fire-Roasted Tomato and Bean Soup

Makes 10 cups (2.5 L).


    Smoky Fire-Roasted Tomato and Bean Soup

    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


      • 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)


      Per serving:

      • calories165
      • protein7g
      • fat2g
        • saturated fat0g
        • trans fat0g
      • carbohydrates32g
        • sugars4g
        • fibre8g
      • sodium63mg



      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.



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      Smoky Lentil Sloppy Joe Stuffed Peppers

      Smoky Lentil Sloppy Joe Stuffed Peppers

      This hearty version of traditional sloppy joes has a tidy helping of sleep-aiding dietary fibre, thanks to its payload of smoky lentils. Swapping out the doughy bun for sweet bell pepper ups the nutritional ante and visual appeal. It’s also superb as leftovers. Smoke and fire Chipotle peppers are ripened red jalapeno chiles that have been smoked and dried. In stores, they’re typically sold in a rich, smoky flavoured adobo sauce. They add fiery, complex flavour to sauces used for pasta dishes, tacos, and any version of sloppy joes.