Tasty Tomato Soup

This tasty and hearty tomato soup is an all time favourite that you can put together in just 5 minutes.  It’s also budget friendly & nutritious providing veggies & protein. Toss a few pantry staples into a pot, cook for 30 min over a stove and enjoy.

PREP 5 mins COOK 30 min
Makes 5 servings  (1.5 cups / 375 mL each) 


  • 1 tablespoon vegetable oil
  • 1 large onion, chopped
  • 2 cloves garlic if, chopped
  • 1 can (28 oz/ 780 ml) tomatoes
  • 1 can (19 oz / 540 mL) white kidney beans, drained & rinsed
  • 1/4 tsp black pepper
  • 1 tsp dried basil or oregano
  • 2 cup water or low sodium broth
  • Pinch of salt to taste


  1. In a pot, combine oil, onion, garlic and sauté for 3-5 min
  2. Add the large can of tomatoes & rinsed can of beans.
  3. Add dried herbs, pepper, water or broth and simmer for about 30 minutes.

Video of how to make it.  Tomato Soup Recipe Cooking IMG_4184

Kitchen & Nutrition Notes:

  • White kidney beans are also called Cannellini beans are large white beans . They are popular in Italian cuisine, particularly in Tuscan dishes. Beans are inexpensive and a great way to boost plant based protein and fibre.
  • Tomatoes’ red pigment comes from lycopene which has antioxidant properties. Foods rich in the red pigment lycopene like tomatoes, have been shown to protect against some kinds of cancer.

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