Incredible Protein-Rich Tomato Basil Soup with White Beans Recipe

Tomato basil soup is a beloved classic, but this version takes it to the next level by adding protein-packed white beans. Rich, creamy, and full of flavor, this soup is perfect for a comforting meal that’s both nutritious and satisfying. Whether you’re serving it as a main dish or a side, the combination of tomatoes, basil, and white beans creates a wholesome balance of taste and texture. And to top it off, homemade croutons add a delightful crunch to each spoonful. Ready to warm up with a delicious bowl of soup?

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History or Background of Tomato Basil Soup

Tomato basil soup has roots in European cuisine, particularly Italy, where tomatoes and basil are staples in their culinary tradition. The pairing of ripe tomatoes and fragrant basil creates a comforting, rich soup that has become a favorite across the globe. While the basic version of this soup is typically vegetarian, variations have evolved over time to include different ingredients, like beans, to boost nutrition. Adding white beans, as in this recipe, enhances the soup’s protein content, making it a more filling option for those looking for a heartier meal. Over the years, tomato basil soup has become a go-to comfort food, often served with grilled cheese sandwiches or enjoyed on its own for a quick, nourishing meal.

Why You’ll Love Protein-Rich Tomato Basil Soup with White Beans

This Protein-Rich Tomato Basil Soup with White Beans offers a unique and delicious twist on a classic favorite. Here’s why you’ll love it:

1. High in Protein: The addition of white beans not only enhances the flavor but also provides a substantial protein boost, making the soup more satisfying.
2. Low Calorie & Nutritious: Packed with tomatoes, basil, and beans, this soup is naturally low in calories but rich in essential vitamins, minerals, and antioxidants.
3. Quick & Easy: With just a 15-minute prep time, this recipe is perfect for busy weeknights or meal prep. It’s quick, easy, and incredibly flavorful.
4. Vegetarian & Diabetic-Friendly: Ideal for those following vegetarian or diabetic diets, this soup is naturally gluten-free and can be easily adapted to suit various dietary needs.
5. Comforting & Hearty: Whether you’re craving a cozy lunch or a warming dinner, this soup provides the perfect balance of texture and taste, thanks to the creamy beans and fresh basil.

Ingredients for Protein-Rich Tomato Basil Soup with White Beans

To make this Protein-Rich Tomato Basil Soup with White Beans, you’ll need a mix of wholesome ingredients. Here’s what you’ll need:

For the Soup:

• 1 tbsp olive oil
• 1 medium yellow onion, diced
• 2 small garlic cloves, minced
• 1/2 tsp sea salt
• 1/2 tsp black pepper
• 1/2 tsp Italian seasoning (optional)
• 1 1/2 tbsp tomato paste
• 1 large (28 oz.) can of whole tomatoes, no salt added
• 2 1/2 cups reduced-sodium vegetable broth
• 1 (19 oz.) can of white kidney beans, drained and rinsed
• 15 fresh basil leaves
• 2 tbsp grated Parmesan cheese (optional, omit for a vegan version)

For the Homemade Croutons:

• 3 cups bread cubes (use old bread saved in the freezer)
• 1/4 cup olive oil
• 1 tsp garlic, minced
• 1/4 tsp sea salt
• 1/4 tsp black pepper
• 1/2 tsp garlic powder
• 1/2 tsp Italian seasoning (optional)

How to Make Protein-Rich Tomato Basil Soup with White Beans

Making this Protein-Rich Tomato Basil Soup with White Beans is simple and quick. Follow these easy steps to create a delicious, hearty soup:

1. Sauté the aromatics: In a large pot or Dutch oven, heat 1 tablespoon of olive oil over medium heat. Add the diced onion and minced garlic. Cook for about 5-7 minutes, stirring occasionally, until the onions are tender and translucent.
2. Add seasonings and tomato paste: Stir in the sea salt, black pepper, and Italian seasoning (if using). Add the tomato paste and cook for 1 minute, stirring constantly.
3. Simmer the soup: Add the canned tomatoes (with their juices), vegetable broth, and white kidney beans. Stir to combine. Increase the heat to bring the mixture to a low boil, then reduce the heat slightly and let it simmer for 20-30 minutes. Stir occasionally.
4. Blend the soup: Remove the pot from the heat and carefully transfer the soup to a high-speed blender. Add the fresh basil leaves and Parmesan cheese (if using). Blend on high until the soup is smooth and creamy.
5. Adjust seasoning: Taste the soup and adjust the seasoning as needed. You can add more salt, spices, basil, or Parmesan to your liking. Blend again for a perfect finish.
6. Serve and enjoy: Ladle the soup into bowls and serve hot. For an extra touch, top with homemade croutons and additional fresh basil.

Pro Tips for the Best Protein-Rich Tomato Basil Soup with White Beans

1. Use a high-quality vegetable broth: The broth is the base of your soup, so choosing a flavorful, reduced-sodium vegetable broth will enhance the overall taste without making it too salty.
2. Blend for smoothness: To achieve a velvety texture, use a high-speed blender. If you prefer a chunkier soup, pulse the soup lightly instead of blending it completely.
3. Customize with toppings: Feel free to get creative with toppings. A dollop of Greek yogurt or a drizzle of olive oil can add creaminess, while fresh herbs like parsley or thyme give a fresh burst of flavor.

Serving Ideas for Protein-Rich Tomato Basil Soup with White Beans

This Protein-Rich Tomato Basil Soup with White Beans is perfect for a variety of occasions. Here are some serving ideas to enhance your meal:

1. Pair with a sandwich: Serve your soup alongside a classic grilled cheese sandwich or a hearty whole-grain panini for a comforting lunch or dinner.
2. Top with croutons: Homemade croutons add the perfect crunch and flavor contrast, making the soup even more satisfying.
3. Serve as a starter: This soup works beautifully as a light starter to a larger meal, especially when paired with a fresh salad or roasted vegetables.

For a lighter option, you can enjoy it on its own as a cozy meal. It’s ideal for any time you crave comfort food with a nutritious twist!

Storage Advice for Protein-Rich Tomato Basil Soup with White Beans

This Protein-Rich Tomato Basil Soup with White Beans stores well and can be enjoyed later. Here’s how to store it properly:

• Refrigeration: Store the soup in an airtight container in the fridge for up to 4-5 days.
• Freezing: You can freeze the soup for up to 3 months. Just make sure to cool it completely before transferring it to freezer-safe containers or bags. To reheat, simply thaw overnight in the fridge and heat on the stovetop.

This makes it an excellent option for meal prep or for making a big batch in advance!

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FAQs for Protein-Rich Tomato Basil Soup with White Beans

1. Can I make this soup vegan?
Yes! To make this Protein-Rich Tomato Basil Soup with White Beans vegan, simply omit the Parmesan cheese or use a plant-based cheese substitute.

2. Can I use other types of beans?
While white kidney beans work wonderfully in this recipe, you can substitute them with other beans like cannellini, navy beans, or chickpeas for a similar texture and flavor.

3. How do I make the soup spicier?
To add a bit of heat to the soup, try adding red pepper flakes or a diced chili pepper along with the garlic and onions. You can also add hot sauce when blending the soup for a spicy kick.

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Conclusion

This Protein-Rich Tomato Basil Soup with White Beans is a perfect balance of rich flavors, hearty texture, and nutritional benefits. Whether you’re enjoying it as a filling meal on a cold day or serving it as a starter, it’s sure to satisfy. Easy to make and full of wholesome ingredients, it’s the kind of comfort food that fits seamlessly into any diet. Try it today and experience the warmth and heartiness of this delicious soup!

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