Photography by Edward Pond
Food Styling by Christopher St. Onge
First published in Wish March 2006
food
Harvest Tomato & Navy Bean Soup
When it comes to eating healthy, soups are a natural choice. Nutritious and delicious, fill up with one of these meals-in-a-bowl.
Ingredients (MAKES 4 SERVINGS)
| 2 tbsp | olive oil |
| 1 cup | roughly chopped carrots |
| 1 cup | roughly chopped celery |
| 1 cup | roughly chopped leeks |
| 1 cup | roughly chopped fennel |
| 1 cup | roughly chopped red onion |
| 2 | cloves garlic, roughly chopped |
| 3 tbsp | tomato paste |
| 1 cup | white wine |
| 2 | 28-oz. cans plum tomatoes |
| 4 cups | stock (vegetable or chicken) or water |
| 2 | 29-oz. cans white navy beans, drained |
| 1 tbsp | granulated sugar |
Instructions
- Heat olive oil in a large pot and add carrot, celery, leeks, fennel, onion and garlic. Cook for 10 minutes, until veggies are partially cooked and beginning to soften, but not brown.
- Add tomato paste and stir to combine. Continue cooking for another 5 minutes, stirring frequently so tomato paste doesn't burn.
- Deglaze with white wine, cooking until evaporated. Add canned tomatoes and stock. Gently crush tomatoes with back of a wooden spoon. Simmer 30 minutes.
- Cool slightly then puree with a food mill or blender.
- Return to pot, add beans, sugar and additional seasoning.
Nutritional information
Nutrients per serving: 206 calories, 3 g fat, 10 g protein, 34 g carbohydrates, 4 g fibre. Excellent source of vitamin A, folate iron and magnesium.
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