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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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      B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.