Estimated Nutrition (whole recipe, rough)
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Kidney Bean | 1/2 cup canned (128g) drained | 112 |
| Onion | 1 medium (110g) | 44 |
| Red Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 4 red bell peppers
- 12 tomatoes, quartered
- 30 mL (2 tbsp) olive oil
- 5 mL (1 tsp) black pepper, divided
- 45 mL (3 tbsp) vegetable oil, divided
- 2 onions, chopped
- 5 cloves garlic, sliced
- 5 mL (1 tsp) dried oregano
- 5 mL (1 tsp) salt
- 1 L (4 cups) lower sodium vegetable broth
- 2 cans (each 540 mL/19 oz) lower sodium white kidney beans, drained and rinsed
Directions
Preheat the oven to 230 °C (450 °F). Roast bell peppers on a foil-lined baking sheet for 30 to 40 minutes, until peppers are soft and skins begin to blacken. Once cooled, remove seeds and stems. Roughly chop and reserve.
Mix tomatoes with olive oil and 2 mL (½ tsp) black pepper. Roast on separate baking sheet in the oven for 25 to 30 minutes until they begin to brown.
In a large pot, heat vegetable oil on medium heat. Add onions and cook for 2 to 3 minutes, until softened. Stir in garlic and cook for 1 minutes. Add oregano, salt, and remaining 2 mL (½ tsp) pepper.
Add roasted tomatoes, roasted peppers, and broth. Cook uncovered for 20 minutes.
Remove from the stove and, using a hand blender, blend until smooth in the pot.
Return to the stove and stir in beans. Cook until beans are warmed and adjust consistency with water to suit your family’s taste.