Tomato Basil White Bean Soup
A healthier variant of tomato basil soup that still feels like a normal dish while improving protein density without increasing the serving size.
For 2 servings
Sauté the aromatics and combine the base ingredients.
Heat the oil in a large pot over medium heat. Add the onion and cook until softened and translucent. Stir in the tomatoes, basil, water, and salt to create the soup base.
TIPSauté the onions until they are slightly golden to develop a deeper, sweeter flavor base.Simmer the mixture and incorporate the beans.
Allow the soup to simmer until the tomatoes begin to break down and soften. Stir in the white beans and milk, heating through until the flavors are well combined.
TIPMashing a few beans against the side of the pot before blending can help thicken the soup naturally.Blend the soup to your preferred texture and serve.
Use an immersion blender directly in the pot or transfer the mixture to a blender. Process until the soup reaches your desired consistency, then serve while hot.
TIPIf using a standard blender, vent the lid to allow steam to escape and prevent pressure buildup.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Rinse canned white beans thoroughly to reduce the sodium content by up to 40%.
- 2Use fire-roasted canned tomatoes for a smoky depth of flavor without extra fat.
- 3Fresh basil added at the very end of blending preserves the most vibrant color and aroma.
- 4If the soup is too thick after blending, add a splash of vegetable broth to reach your desired consistency.
Adapt it for your goals.
Vegan
Substitute dairy milk with unsweetened soy or cashew milk for a creamy, plant-based finish.
low sodiumLow sodium
Omit the added salt and use no-salt-added canned tomatoes and beans, seasoning with lemon juice instead.
spicierSpicier
Add a half-teaspoon of crushed red pepper flakes when sautéing the onions.
Why this is on our healthy list.
High Plant-Based Protein
White beans significantly boost protein density to support muscle maintenance.
Excellent Source of Fiber
The combination of beans and vegetables promotes healthy digestion and satiety.
Heart-Healthy Antioxidants
Cooked tomatoes are rich in lycopene, which supports cardiovascular wellness.
Frequently asked questions
Yes, this version is rich in plant-based protein and fiber, which supports heart health and digestion while keeping you full.