Adding beans to the traditional tomato soup gives it a lot of body and an infusion of protein. If you have to hide beans from your children, this is the place to start. Make them a grilled vegan cheese sandwich to dip into their soup and they won’t even suspect what’s in it.
SOY-FREE OPTION*, GLUTEN-FREE, OIL-FREE OPTION**
TOTAL PREP TIME: 15 minutes
TOTAL COOKING TIME: 25 minutes
YIELD: 4 servings
INGREDIENTS:
- 2 tablespoons (28 ml) olive oil (**use water or broth)
- 1/2 small onion, minced
- 3 cloves garlic, minced
- 1 teaspoon marjoram
- 1 teaspoon thyme
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon ground rosemary
- 2 cups (475 ml) unsweetened nondairy milk (*use soy-free)
- 2 cans (14.5 ounces, or 410 g) diced tomatoes or 3 cups (540 g) chopped fresh tomatoes
- 1 1/2 cups (269 g) cooked white beans or 1 can (15 ounces, or 425 g), rinsed and drained
- Salt and pepper, to taste
INSTRUCTIONS:
- Heat the olive oil over medium heat in a large saucepan. Add the minced onion and cook until soft and translucent, about 5 to 7 minutes.
- Add the minced garlic, marjoram, thyme, smoked paprika, and ground rosemary to the saucepan. Cook for an additional 2 to 3 minutes.
- Transfer the cooked onion mixture, nondairy milk, diced tomatoes, and white beans to a blender. Blend until smooth. Alternatively, you can add everything to the saucepan and use an immersion blender.
- Taste the soup and season with salt and pepper according to your liking.
- Pour the blended soup back into the saucepan and heat thoroughly over medium-low heat for about 15 to 20 minutes.
- Note that the soup may not be as smooth as regular tomato soup. For a silkier consistency, you can blend it in a high-speed blender or strain it through a mesh strainer.
NUTRITIONAL INFORMATION:
PER 1 1/2-CUP (355 ML) SERVING
- 199.7 calories; 9.6 g total fat; 3.5 g saturated fat; 6.9 g protein; 26.0 g carbohydrate; 6.5 g dietary fiber; 0 mg cholesterol.
FANCY BEAN SUBSTITUTES:
- Flageolet, European Solider, Vallarta, Alubia Blanca
