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
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:
- calories237
- protein12g
- fat4g
- saturated fat0g
- trans fat0g
- carbohydrates42g
- sugars9g
- fibre14g
- sodium487mg
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.
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
