Hearty Tomato & Legume Soup

Warm up to this bowl of nourishing comfort! Creamy tomato, hearty lentils and white beans, an abundance of veggies and savoury flavours make this soup healthy and soothing. The legumes are rich with vegan protein, iron, fibre and many health-boosting vitamins & minerals, while the tomatoes and other vegetables in this soup provide loads of antioxidants to keep you healthy all season long. This gluten-free one-pot meal comes together fairly quickly making it a perfect weeknight meal option.

Hearty Tomato & Legume Soup

Serves 4.

  • 3 tablespoons extra-virgin olive oil
  • 1 medium onion, chopped,
  • 2 medium carrots, sliced
  • 1 rib of celery, chopped
  • 1 cup of pure tomato purée, or tomato ‘passata’ (or substitute for chopped canned tomatoes)
  • 2-3 large tomatoes, chopped (or substitute for 1 cup of chopped canned tomatoes)
  • 1 litre vegetable broth (or broth of choice)
  • 1/2 cup dry brown lentils, rinsed
  • 1 1/2 cups canned white navy beans (or other canned beans work well too such as kidney, cannellini beans)
  • 1 teaspoon dried oregano
  • 1/2 teaspoon each sea salt and black pepper (to taste – if using sodium-free broth, start with 1/2 teaspoon and adjust if you need more, if using regular broth you may want to omit the salt & pepper all-together)
  • 2 cups chopped Swiss chard (or other leafy green vegetable like spinach, kale or collard greens)
  • Optional – 3 tablespoons grated parmigiano cheese (omit for a vegan version)
  • Optional garnish - chopped green onions and fresh basil

Heat the olive oil in a large pot, over medium heat, and sauté the onions, celery and carrots until tender – about 3-4 minutes. Add in the chopped tomatoes, tomato purée and broth and bring to a boil. Add in the rinsed lentils and beans and stir. Turn the heat to low and cook covered for about 30 minutes, stirring occasionally. Add the chopped leafy greens, stir well and cook uncovered for another 15 minutes. Add in the optional parmigiano cheese and stir. Taste and season with salt and peper, as needed. Remove from heat, top with green onions and basil (optional), and serve.

Leftover soup can be refrigerated for up to 5 days or frozen in batches to provide a quick future lunch or dinner solution.


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