Creamy Tuscan Tomato & White Bean Soup
Italian comfort in a creamy, beany, dreamy, tomato soup! A must-have to begin the fall season, when it is too early for heavy stews. These light smooth tomatoes meld with the creamy beans for the perfect texture for picky eaters. Not only that, but this soup caters to vegans, vegetarians, and is gluten-free, dairy-free, soy-free, low calorie and filling!
Creamy, Beany, Dreamy, Tomato-y!
This is a great soup for people who are sensitive to texture! Nothing stringy, or slimy, or tough. The tomatoes blended with the beans creates a rich and thick creamy base, topped off with smooth cannellini beans.
It is surprisingly filling from the protein and fiber from the beans and tomatoes. The sharp tomato flavor is balanced out with the earthy beans, for quite a palatable experience! I was surprised when I first tried it, and now this one is in my regular soup rotation!
What are the health benefits?
This soup is packed with heart-healthy tomatoes, immune-boosting onions, protein-rich beans, and germ-fighting thyme giving you a way to fuel your body with nutrients that help you feel your best!
Nutrition Facts per 1 cup serving:
Nutritional information is provided as a courtesy only, and is not to be taken as medical information or advice. The nutritional values of your preparation of this recipe are impacted by several factors, including, but not limited to, the ingredient brands you use, any substitutions or measurement changes you make, and measuring accuracy.
Tomatoes
Tomatoes are loaded with lycopene, which is what makes them red and helps protect your heart and may lower your risk of certain cancers—plus they're full of vitamin C to keep you from getting sick as often and potassium that helps keep your blood pressure in check.
Onions
Onions are doing good things for your body by fighting inflammation and they can even help with allergies. The fiber in onions also keeps your digestion happy and might help lower your cholesterol.
Cannellini Beans
Cannellini beans are like little protein powerhouses—you get about 15 grams of protein per cup, which helps keep your muscles strong, and all that fiber keeps you full for hours so you're not reaching for snacks later. They also help keep your blood sugar steady, so you won't get those afternoon energy crashes.
Thyme
Fresh thyme actually has natural germ-fighting properties that can help when you're feeling under the weather, and it's packed with antioxidants to keep your body running smoothly.
What you will need
6-7.5 quart pot
Measuring Spoons
Large Capacity Blender (around 8 cups)
Two 48 oz Storage Containers
How to Make it Step by Step
1. Gather Ingredients
Grab your beans, Queens, we have some soup to make! You will need tomatoes, onions, thyme, carrots, garlic, vegetable broth, tomato sauce, and don’t forget the splash of white wine (it’s a must). I use Sauvignon Blanc or Pinot Grigio for my perfect flavor.
Canned tomatoes are okay to use but will definitely add a sharper flavor to the soup. If you can, go with fresh!
2. Cook the onions, carrots, and tomatoes
First, cook the onions with garlic, salt, and pepper over medium-high heat for around 5 minutes. Add the carrots and cook for another 5 minutes. Then add tomatoes and wine, and cook until it looks like a sloppy delicious mess, around 5-10 minutes.
3. Put it all together (with only HALF of beans)
Add tomato sauce, vegetable broth, thyme, and half (2 cans) of cannellini beans to the pot. Bring to a boil over high heat, then reduce the heat to low, and simmer for 20-30 minutes. The longer you cook, the more the thyme will pop out in flavor.
4. Blend it up, then add the rest of the beans
Remove from heat and let soup cool for 10-15 minutes. Transfer to a blender in batches and blend until smooth, or use an immersion blender. Make sure to vent the blender to let out the pressure from the heat!
Once blended, return the mixture to the pot and add the rest of the cannellini beans for the ultimate texture! Feel free to add a splash of extra thyme, or salt and pepper to spice it up.
5. Serve!
Dish out 1-cup servings and enjoy delicious soup that is low in calories!
I love serving this soup with warm focaccia or ciabatta brushed with garlic and olive oil for dipping. A drizzle of good extra virgin olive oil on top and some freshly grated parmesan cheese really brings out the Tuscan flavors.
Storage (Because You’ll Want Leftovers)
This soup stores well, which makes it practical for meal prep. After cooling completely, it keeps in the fridge for up to 4 days. The flavors develop and improve overnight.
For longer storage, it freezes well for up to 3 months. I portion it into individual containers so I can thaw single servings as needed. Just thaw overnight in the fridge, then gently reheat on the stovetop with a stir to restore the smooth texture. It reheats nicely and maintains its quality.
Creamy Roasted Carrot Onion Soup
A roasty, toasty, and smokey carrot and onion soup that is thick and creamy in texture! This soup is a great source of protein with chicken bone broth. Simply add the ingredients to the pot, bring to a boil and add a touch of cheese for flavor. Goes great with cheesy bread to complement!
Ingredients
Instructions
- First, bake the carrots in the oven. Line parchment paper on two baking sheets and preheat oven to 400 degrees.
- Place baby carrots on each baking sheet and drizzle lightly with 2 tbsp of olive oil. Add salt and pepper and toss the carrots until fully covered with oil. Bake carrots in oven for approximately 45-60 min, or until browned on the edges. Remove from oven and let cool.
- Next, prepare the soup. Heat olive oil in pot over medium heat. Add the diced onions and cook until softened, about 5-10 minutes. Add garlic, coriander, cumin, and paprika. Cook for 5 more minutes, stirring occasionally until onions are starting to brown and caramelize.
- Add baby carrots, chicken bone broth, Worcestershire sauce, and lemon juice. Bring to a boil, the reduce the heat to a simmer on low. Gently scrape the bottom with a wooden spoon to clear the caramelized onions stuck to the bottom of the pot.
- Simmer, covered, until carrots are very fork tender, around 30 minutes.
- Remove from heat. Transfer to a blender in batches and blend until smooth, or use an immersion blender.
- Pour into airtight storage containers and keep refrigerated for up to 4 days or in the freezer for up to 3 months.
Notes
Add more paprika for smokiness. The more brown the onions and carrots, the sweeter the soup!
Nutrition Facts
Calories
160Fat
5 gSat. Fat
1 gCarbs
16 gFiber
5 gNet carbs
11 gSugar
8 gProtein
1 gSodium
217 mgCholesterol
0 mgNutritional information is provided as a courtesy only, and is not to be taken as medical information or advice. The nutritional values of your preparation of this recipe are impacted by several factors, including, but not limited to, the ingredient brands you use, any substitutions or measurement changes you make, and measuring accuracy.
