Food Friday: Summer Tomato Harvest Soup

Zucchini galore these days! There are many ways to eat them this summer - add them to bread, muffins, stir-fry, spiralize for noodles or add them to a soup. I am a big fan of summer soups, since they are quick nutritious meals for lunches at the office but also warming, since our bodies don't recognize its summer when we sit in the office all week. This soup is similar to chili, but full of summer veggies you can find at your local market. Steer clear if you are on an inflammation diet, or suffer from rheumatoid arthritis, since it contains nightshade vegetables, which can be inflammatory. This recipe is from one of my favourite cookbooks OhSheGlows. 


  • 1 tbsp extra-virgin olive oil
  • 1 yellow onion, diced
  • 3 large cloves garlic
  • freshly ground black pepper
  • 1 large red bell pepper, diced
  • 1 jalapeno, seeded, if desired, and diced (optional but recommended)
  • kernels from 2 ears fresh corn, or 1 1/2 cups frozen corn kernels 
  • 1 medium zucchini, chopped
  • 1 (24 oz/680g) jar or can crushed tomatoes (I crushed a can of whole San Rem tomatoes myself)
  • 3 cups vegetable broth
  • 3 tsp ground cumin
  • 1/2 tsp chili powder
  • 1/4 tsp cayenne pepper
  • 1 tsp sea salt, or to taste
  • 1 (15 oz/425g) can black beans, drained and rinsed
  • Optional toppings - sliced avocado, fresh lime juice, cilantro


Serves 4; Prep time - 20 minutes; Cook time - 30 minutes

  1. In a large saucepan, heat the oil over medium heat. Add the onion and garlic and saute for about 5 minutes. Season with salt and pepper.
  2. Stir in the bell pepper, jalapeño, corn kernels, and zucchini. Raise the heat to medium-high and salute for 10 minutes more.
  3. Add the crushed tomatoes, broth, cumin, chili powder, and cayenne and stir well. Season with salt and pepper.
  4. Bring the soup to a low boil and reduce the heat to medium. Simmer, uncovered, for 10-15 minutes, until the vegetables are tender. Stir in the black beans and simmer for 2 minutes more.
  5. Scoop the soup into bowls and garnish with your toppings of choice (mine are avocado, lime juice, and lots of cilantro - good for the liver!) 
  6. Enjoy!

Do you have any favourite summer soup recipes to share? 

In health & happiness,

Dr. Karen