Get the Recipe: Easy Canned Tomato and Bean Soup
This quick and easy soup uses canned tomatoes and canned beans, with added spinach and Moroccan-inspired spices. A great pantry soup that is ready to enjoy in just 30 minutes!
Ingredients
- 2 teaspoons olive oil
- 1/4 cup onion, diced
- 1 clove garlic, minced
- 3/4 teaspoon ground cumin
- 1/4 teaspoon ground turmeric
- 1/2 teaspoon Harissa paste, *or see Note 1 below
- 14 oz canned cherry or diced tomatoes
- 19 oz canned mixed beans, drained and rinsed, *or see Note 2
- 3 cups chicken or vegetable broth
- 1/4 cup fresh parsley, finely chopped, curly or flat-leafed
- 1/4 cup fresh cilantro, finely chopped (or just use more parsley)
- 3 cups baby spinach
- Juice of 1/2 lime
- Salt and freshly ground pepper, to taste
Instructions
- Heat oil in a large soup pot over medium heat. Add the onion and cook, stirring, until softened, about 3-4 minutes. Add the garlic and cook, stirring, 1 minute.
- Add the spices and stir to combine well with the onions. Add the canned tomatoes (with juice) and the canned beans. Add the chicken (or vegetable) broth. Add the parsley and cilantro. Add the Harissa. Stir to combine well. Bring soup to a simmer, then reduce the heat and gently simmer for 15-20 minutes, to allow the flavours to blend. *If using canned cherry tomatoes, make sure to only simmer gently, so the cherry tomatoes keep their shape well.
- Add the spinach to the soup and stir to combine. Turn the heat off under the soup and let the heat from the soup wilt the spinach for a minute. *If you feel your soup is too thick at this point, simply add a splash more broth. Taste the broth and season with salt and pepper, as needed. If you feel it needs more Harissa, go ahead and stir a bit more in now. Finish the soup by adding the juice of 1/2 of a lime and stirring it in.
- Serve warm, garnished with additional chopped fresh parsley and/or cilantro, if you like.
Notes
1. If you don't have Harissa paste, you can also use a dry Harissa spice blend. Simply mix it with equal parts of water and olive oil (eg. 1 tsp spice mix with 1 tsp water and 1 tsp olive oil), then use it in the same quantity as the paste. If you don't have any type of Harissa, you can use any chili-based sauce you might have around, such as Sambal Oelek or even Sriracha. In a pinch, add some dried chili flakes or even a bit of cayenne. If you don't want the extra spiciness, simply omit.
2. You can use any canned beans of roughly the same size. If your can of beans is smaller than the 19oz used here, simply reduce the added broth slightly.
Tips!
The spice level of this soup as written is fairly mild. You can certainly increase the spicing (dried spices and Harissa) to your taste.
As written, this is a brothy soup. If you are feeling something a little thicker, you can blend some of the beans with a few pulses of an immersion blender (or even mash them with a potato masher). Do this right before adding the spinach to the soup.
This soup holds up well in the refrigerator for several days and also freezes well.
Serving: 1serving, Calories: 169kcal, Carbohydrates: 27g, Protein: 10g, Fat: 3g, Saturated Fat: 1g, Sodium: 1162mg, Potassium: 839mg, Fiber: 9g, Sugar: 5g, Vitamin A: 2609IU, Vitamin C: 35mg, Calcium: 111mg, Iron: 4mg
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