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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.


    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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