Recipes
February 14, 2018

Recipe: Spicy Tomato and Bean Soup

by Tomato bean soup in a mug

Here’s a colorful, nutritious soup that heats up cold winter days.

 

This tomato soup recipe is easy to make and has lots of flavor, thanks to garlic, seasonings and a kick of spicy red pepper flakes. The beans add extra protein and fiber, to make even a small cup filling.

 

Beans, tomatoes, onions and spices ready to make tomato soupIngredients

Low-fat nonstick cooking spray
1 onion, finely chopped
1 garlic clove, crushed
2 teaspoons mixed dried herbs
1⁄2 teaspoon celery seed, or 3⁄4 teaspoon celery salt
1 teaspoon red pepper flakes (optional)
1 (14-ounce) can chopped tomatoes
1 (14-ounce) can low-sodium, reduced-sugar baked beans in tomato sauce
2-1⁄2 cups vegetable stock
Ground black pepper, to taste
4 tablespoons fat-free Greek yogurt, for garnish (optional)
Chopped fresh parsley, for garnish (optional)

 

Instructions

Generously spray a large saucepan with cooking spray.

Heat the pan over medium heat. Add the onion, garlic, herbs, celery seed and red pepper flakes (if using). Cook for 5 minutes.

 

Ingredients for soup in a large pot

Add the tomatoes, baked beans and stock. Add ground pepper to taste. Mix well.

Bring to a boil, reduce the heat to maintain a simmer, cover and simmer for 25 minutes. Puree some of the soup in a blender or food processor until smooth. Pour the pureed portion back into the pot with the rest of the soup, to thicken it. Stir until well mixed.

Serve with 1 tablespoon of the yogurt swirled on top of each portion, if desired. Or add a sprinkle of chopped parsley in place of the yogurt garnish.

 

Tomato bean soup served in a mug with parsley garnish.

 

Recipe: Spicy Tomato and Bean Soup
Author: 
Recipe type: Soup
Serves: 8 (1/2-cup) servings
 
Ingredients
  • Low-fat nonstick cooking spray
  • 1 onion, finely chopped
  • 1 garlic clove, crushed
  • 2 teaspoons mixed dried herbs
  • 1⁄2 teaspoon celery seed, or 3⁄4 teaspoon celery salt
  • 1 teaspoon red pepper flakes (optional)
  • 1 (14-ounce) can chopped tomatoes
  • 1 (14-ounce) can low-sodium, reduced-sugar baked beans in tomato sauce
  • 2-1⁄2 cups vegetable stock
  • Ground black pepper, to taste
  • 4 tablespoons fat-free Greek yogurt, for garnish (optional)
  • Chopped fresh parsley, for garnish (optional)
Instructions
  1. Generously spray a large saucepan with cooking spray.
  2. Heat the pan over medium heat. Add the onion, garlic, herbs, celery seed and red pepper flakes (if using). Cook for 5 minutes.
  3. Add the tomatoes, baked beans and stock. Add ground pepper to taste. Mix well.
  4. Bring to a boil, reduce the heat to maintain a simmer, cover and simmer for 25 minutes.
  5. Puree some of the soup in a blender or food processor until smooth. Pour the pureed portion back into the pot with the rest of the soup, to thicken it. Stir until well mixed.
  6. Serve with 1 tablespoon of the yogurt swirled on top of each portion, if desired. Or add a sprinkle of chopped parsley in place of the yogurt garnish.
Nutrition Information
Serving size: ½ cup Calories: 68 Fat: .5 grams Carbohydrates: 10 grams Protein: 4.5 grams

 

 

Winter, Autumn, Weight Management, Lunch, Dinner

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