Tomato Soup with White Beans
This version of tomato soup is heartier, chunkier, and lower in sodium than commercial brands. It also contains over 5 grams of fiber per serving. Serve with Braised Kale and crusty bread.
Ingredients
At a glance
Meal/Course
Ethnic Influence
Main Ingredient
Cooking Method
Difficulty
Featured Partners
Serves 6
1 1/2 cups water or vegetable broth
1 small onion, diced
1 large stalk celery, sliced or diced
1/2 tsp paprika
1/2 tsp dried basil
1/2 tsp dried thyme
1/4 tsp ground black pepper
1 15 oz can chopped tomatoes, undrained, or 1 1/2 cups chopped fresh tomatoes
1 1/2 cups cooked or canned white beans, rinsed and drained
1/2 cup bean cooking liquid, vegetable broth, or water (optional)
5 to 6 T apple juice concentrate
2 cups Basic White Sauce
1/4 - 1/2 tsp salt
Methods/steps
Combine 1/2 cup of the water with the onion, celery, paprika, basil, thyme, and pepper in a large soup pot. Cook over medium-high heat, stirring often, for about 5 minutes, or until the onion is soft.
Lower the heat to medium. Stir in the remaining cup of water and the tomatoes and their liquid. Add the beans, bean cooking liquid, and apple juice concentrate. Cover and simmer for 15 minutes, stirring occasionally.
Add the Basic White Sauce and heat gently, stirring frequently, until the soup is very hot and steamy. Season with salt to taste.
Stored in a covered container in the refrigerator, leftover Tomato Soup with White Beans will keep for up to 3 days.
PER SERVING: 186 calories; 3.4 g fat; 0.6 g saturated fat; 16.7% calories from fat; 0 mg cholesterol; 7.8 g protein; 32.6 g carbohydrate; 8.4 g sugar; 5.4 g fiber; 556 mg sodium; 85 mg calcium; 3.6 mg iron; 8.6 mg vitamin C; 174 mcg beta-carotene; 1.2 mg vitamin E
Lower the heat to medium. Stir in the remaining cup of water and the tomatoes and their liquid. Add the beans, bean cooking liquid, and apple juice concentrate. Cover and simmer for 15 minutes, stirring occasionally.
Add the Basic White Sauce and heat gently, stirring frequently, until the soup is very hot and steamy. Season with salt to taste.
Stored in a covered container in the refrigerator, leftover Tomato Soup with White Beans will keep for up to 3 days.
PER SERVING: 186 calories; 3.4 g fat; 0.6 g saturated fat; 16.7% calories from fat; 0 mg cholesterol; 7.8 g protein; 32.6 g carbohydrate; 8.4 g sugar; 5.4 g fiber; 556 mg sodium; 85 mg calcium; 3.6 mg iron; 8.6 mg vitamin C; 174 mcg beta-carotene; 1.2 mg vitamin E
Additional Tips
Note: If you prefer a smooth soup, process it in batches in a blender before adding the Basic White Sauce.
To view all of the current Food for Life Cooking and Nutrition Class locations, please visit:
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Reviews
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Created by KatherineL
This tomato-based salad is colorful, rich in lycopene and very tasty.
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