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Tomato and Bean Soup
Serves 4.
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.
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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.
