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Smoky Fire-Roasted Tomato and Bean Soup

Makes 10 cups (2.5 L).


    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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      Artichokes can be somewhat intimidating. But once you’ve made your way past its spiky exterior and removed the thistlelike choke, there lies a tender heart with a sweet flavour. The meaty bases of artichoke leaves are also edible and make perfect dipping vehicles to scoop up sauce or, in this case, a stuffing with just a touch of Spanish serrano ham and Marcona almonds. Artichokes take a bit of care to prepare—and to eat—but they present a wonderful opportunity to slow down and savour flavourful ingredients. Don’t be afraid to use your hands! How to clean an artichoke Fill a bowl large enough to accommodate artichokes with water. Cut a lemon in half, squeeze the juice into water, and drop lemon halves into water. Cut a second lemon in half and set it aside. You’ll use this to brush the artichoke as you trim it to prevent the blackening that occurs as the artichoke is exposed to oxygen. You can also rub your hands with lemon, which will stop your hands from blackening. Wash and dry your artichoke. Remove tough leaves around the base of the stem by pulling them away from the body of the artichoke, rubbing artichoke with lemon as you do so. With serrated knife, cut through artichoke crosswise, about 1 in (2.5 cm) from the top. Rub exposed part with lemon. With kitchen shears, remove spiky tips of remaining outer leaves. Use peeler to remove small leaves near the stem and the tough outer layer of the stem. Rub peeled stem with lemon. Using serrated knife once more, cut through artichoke lengthwise, severing the bulb and stem. Again, rub all exposed parts with lemon. Use small paring knife to cut around the spiky, hairlike choke and then use spoon to scoop it out. Rinse artichoke quickly under water and then place in bowl of lemon water while you prepare the remaining artichoke.