Are you tired of staring into your pantry, overwhelmed by the sheer number of cans? Do you crave a delicious, healthy meal that comes together faster than you can say "seven cans"? Then look no further! This Seven Can Soup recipe is your answer. It's a fantastic example of homemade cooking at its easiest, transforming simple pantry staples into a hearty and satisfying dinner. This easy recipe is perfect for busy weeknights and is packed with flavor—a true quick dinner idea.
Ingredients:
- 1 (15 ounce) can diced tomatoes, undrained
- 1 (15 ounce) can kidney beans, rinsed and drained
- 1 (15 ounce) can chickpeas, rinsed and drained
- 1 (15 ounce) can corn, drained
- 1 (10 ounce) can diced tomatoes and green chilies (Rotel), undrained
- 1 (10.75 ounce) can condensed tomato soup
- 1 (15 ounce) can black beans, rinsed and drained
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon chili powder
- 1/2 teaspoon cumin
- 1/4 teaspoon cayenne pepper (optional, for extra heat)
- Salt and pepper to taste
- Fresh cilantro, chopped (for garnish)
Instructions:
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Sauté Aromatics: In a large pot or Dutch oven, sauté the chopped onion and minced garlic in a little olive oil over medium heat until softened, about 5 minutes. This step adds depth of flavor to your delicious dish.
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Combine Ingredients: Add the diced tomatoes (both cans), kidney beans, chickpeas, corn, Rotel, tomato soup, black beans, chili powder, cumin, and cayenne pepper (if using) to the pot. Stir well to combine all the ingredients.
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Simmer: Bring the soup to a simmer, then reduce heat to low, cover, and cook for at least 15 minutes, or longer for a richer flavor. The longer it simmers, the more the flavors meld together.
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Season & Serve: Season with salt and pepper to taste. Garnish with fresh cilantro before serving. Enjoy your healthy and flavorful homemade soup!
Tips for the Best Seven Can Soup:
- Spice it up: Adjust the amount of cayenne pepper to your liking. For a milder soup, omit it entirely. Alternatively, add a pinch of smoked paprika for a smoky flavor.
- Add protein: For a heartier meal, add cooked chicken, ground beef, or sausage during the last 10 minutes of cooking.
- Thicken it up: If you prefer a thicker soup, mash some of the beans against the side of the pot before adding the remaining ingredients.
- Make it vegetarian/vegan: Ensure your tomato soup is vegetarian/vegan friendly if needed.
Variations:
- Mexican Seven Can Soup: Add a packet of taco seasoning instead of individual spices.
- Italian Seven Can Soup: Replace the chili powder and cumin with Italian seasoning and add a can of diced carrots.
- Spicy Seven Can Soup: Increase the cayenne pepper and add a few dashes of your favorite hot sauce.
Nutritional Information (per serving, approximate):
- Calories: Approximately 300-350
- Protein: Approximately 15-20g
- Fiber: Approximately 10-15g
This easy and healthy recipe is perfect for a quick weeknight dinner or a casual weekend lunch. The best part? It's incredibly versatile, allowing you to customize it to your liking with different spices, vegetables, or proteins. Enjoy this delicious and satisfying seven can soup!