Protein-Rich Tomato Basil Soup with White Beans 

This creamy tomato basil soup gets its satisfying texture and nutrition boost from white kidney beans. Blending beans and tomatoes yields a soup that’s rich, flavorful, and packed with protein and fiber—so comforting yet nourishing, it’s perfect for chilly days or quick lunches. Topped with crunchy homemade croutons, it becomes a cozy meal in a bowl. Easy to make and ready in under an hour, it’s approachable yet feels indulgent—just the kind of wholesome soup you’ll want to come back to.

Ingredients

• 1 tbsp olive oil
  
  

• 1 medium yellow onion, diced
  
  

• 2 small garlic cloves, minced
  
  

• ½ tsp sea salt
  
  

• ½ tsp black pepper
  
  

• ½ tsp Italian seasoning (optional)
  
  

• 1½ tbsp tomato paste
  
  

• 1 (28 oz) can whole tomatoes, no salt added
  
  

• 2½ cups reduced-sodium vegetable broth
  
  

• 1 (19 oz) can white kidney beans, drained and rinsed
  
  

• 15 fresh basil leaves
  
  

• 2 tbsp grated Parmesan cheese
  
  

• (Optional: Homemade croutons—see recipe for instructions)

Directions

1. In a large pot or Dutch oven, warm olive oil over medium heat. Add onion, garlic, salt, pepper, and Italian seasoning; cook until onions become translucent, about 5–7 minutes.
   
   

2. Stir in tomato paste and cook for 1 minute to deepen flavor.
   
   

3. Add canned tomatoes (with juices), vegetable broth, and white kidney beans. Bring to a low boil, then reduce heat and simmer for 20–30 minutes.
   
   

4. Transfer soup to a high-speed blender (or use an immersion blender). Add basil and Parmesan, and blend until smooth and creamy. Adjust seasoning to taste.
   
   

5. Serve hot—optionally topped with homemade croutons for added crunch.
   
   

Nutrients (approximate per serving; recipe serves 4)

• Calories: 210 kcal
  
  

• Total Fat: 5 g
  
  

• Saturated Fat: 1 g
  
  

• Trans Fat: 0 g
  
  

• Unsaturated Fat: 4 g
  
  

• Cholesterol: 2 mg
  
  

• Sodium: 520 mg
  
  

• Carbohydrates: 28 g
  
  

• Fiber: 6 g
  
  

• Sugar: 8 g
  
  

• Protein: 9 g