Tomato Bean Spinach Soup

Tomato bean spinach soup is an easy, low-fat all-year-round recipe. Use fresh tomatoes if available or substitute the tinned, no-salt added variety instead.

Tomatoes are a great source of lycopene and a very healthy choice in a balanced, healthy diet. Adding spinach provides iron, vitamins and lutein which is essential for eye health. Beans are a good source of vegetable protein and fiber.

You’ll need:

-1 tbsp olive oil

-2 carrots, chopped

-2 shallots, minced

-2 cloves garlic, minced

-1 28-oz tin tomatoes, no-salt added

-3 cups vegetable or chicken stock

-1 tsp tamari

-freshly ground black pepper to taste

-1 14-oz tin white kidney beans

-2 cups spinach leaves, coarsely chopped

-¼ cup finely grated Romano cheese

-2 tbsp chopped fresh cilantro (or parsley)

In a soup pot, sauté over medium heat, carrots, shallots and garlic in olive oil until softened; about 3 minutes.

Break up the tomatoes on the back of a wooden spoon (or coarsely chop if using fresh), add and cook for 2 more minutes. Add the broth, tamari and pepper; bring to a boil and reduce heat to low. Simmer for 10 - 15 minutes.

At this point it is nice to pureé or mash all or some of the soup for a smoother result. However, you can leave it as is if you prefer a chunky, brothy soup

Add the spinach and beans and simmer for 10 to 15 minutes. Sprinkle with cheese and cilantro and serve immediately with toast.

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