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Tomato and Bean Soup

Serves 4.


    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.


    Tomato and Bean Soup


    • 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


    Per serving:

    • calories237
    • protein12g
    • fat4g
      • saturated fat0g
      • trans fat0g
    • carbohydrates42g
      • sugars9g
      • fibre14g
    • sodium487mg



    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.


    Ladle soup into serving bowls and garnish with fennel fronds and freshly ground black pepper.


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    Mussels with Tomato, Saffron, and Fennel

    Mussels with Tomato, Saffron, and Fennel

    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.