Dinner Tonight: Tomato and Bean Soup

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bean-soupSome nights, you need a warm, comforting meal. This tomato and bean soup is it.

The base of this soup is the antioxidant rich tomato! Tomatoes are rich in lycopene, a carotenoid that gives tomatoes their red color and is also shown to be beneficial for cardiovascular health and heart disease prevention. Cooking tomatoes increases  the bioavailability of lycopene, making it easier for the body to absorb.

High in fiber and B vitamins, thanks to the beans and leafy greens, this soup is easy and quick to prepare, and will (read, should) make it into your weekly meal rotation. I hope it’s a family pleaser, as well.

 Tomato and Bean Soup

1 Tbsp extra-virgin olive oil
1 yellow onion, peeled and diced
1 fennel bulb, trimmed and chopped
1/4 tsp salt
3 garlic cloves, minced
1/2 tsp red chili flakes
1 can diced tomatoes (about 28 ounces)
2 cups cooked or canned navy, cannellini or white kidney beans
3 cups vegetable broth
1 tbsp red wine vinegar
1 bunch Swiss chard or kale leaves, torn into pieces

Heat oil in a large saucepan over medium heat. Add onion, fennel and salt and stir frequently, until vegetables are softened and beginning to brown (about 10 minutes). Add garlic and chili flakes and heat for 1 minute. Add tomatoes (with juice from the can) and bring to a boil, and boil for 5 minutes. Add beans, broth, and vinegar; simmer gently for 15 minutes. Stir in chard (or kale) and cook until wilted.

Serve with crusty bread and enjoy.

Photo from here, with thanks.

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January 2023