This soup is an easy fix for any occasion. The beauty of it is that you can easily substitute a few items without compromising on flavour. Can’t find fire-roasted tomatoes? Add a generous pinch of smoked paprika.
Substitute grains with quinoa or rice. And use any combination of stock with water. It’s a meal in a bowl for a hearty fall lunch or supper.
1 Tbsp (15 mL) extra-virgin olive oil
2 large carrots, peeled and diced
2 celery stalks, diced
1 medium onion, peeled and diced
2 garlic cloves, minced
1 cup (250 mL) rinsed dry farro, spelt, or pot barley
2 bay leaves
2 tsp (10 mL) chili powder
1 tsp (5 mL) ground cumin
28 oz (796 mL) can diced fire-roasted tomatoes, including liquid
7 cups (1.75 L) water, or combination of vegetable broth and water
14 oz (398 mL) can black, pinto, or red kidney beans, rinsed and drained
4 oz (114 mL) can diced green chilies
Juice of 1 lime, to taste
Salt and pepper (optional)
Garnishes of cilantro, avocado, and dollops of crema or sour cream (optional)
In large saucepan, add oil, carrots, celery, and onion. Sauté over medium heat until softened, but not browned, about 10 minutes. Add garlic, farro, bay leaves, chili powder, and cumin. Stir to coat. Stir in tomatoes and water or broth, and bring to a gentle boil. Cover and cook over medium-low heat for 30 to 40 minutes, or until farro is tender. Stir in beans and chilies, and heat through. Add lime juice. Season with salt and pepper to taste, if you wish.
Each 1 cup (250 mL) serving contains: 165 calories; 7 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 32 g total carbohydrates (4 g sugars, 8 g fibre); 63 mg sodium