Description
This vegan white bean tomato soup is cozy, creamy, and full of flavor. Made in one pot, it’s high in protein, freezer-friendly, and perfect for a quick weeknight dinner.
Ingredients
½ cup diced white or yellow onion
2 teaspoons minced garlic
2 tablespoons olive oil or butter
2 large carrots, peeled and diced
3 cans navy beans, drained and rinsed
1 (30 ounce) can fire roasted crushed tomatoes
3 tablespoons tomato paste
2 cups vegetable broth
¼ cup parmesan (optional, see notes)
½ teaspoon salt, or more to taste
¼ teaspoon black pepper
½ teaspoon red pepper flakes
2 cups chopped kale
Instructions
1. Add the diced onion to a large pot with the olive oil and sauté for about 5 minutes.
2. Add in the garlic and diced carrot. Sauté an additional 5 minutes.
3. Add in all ingredients aside from the kale and stir well.
4. Bring to a boil, then reduce heat to low and simmer for 15–20 minutes, stirring occasionally.
5. Take about 2 cups of soup and add to a blender. Puree until smooth.
6. Add the blended soup back to the pot and stir well to combine.
7. Stir in the chopped kale and let it wilt for a few minutes.
8. Taste and adjust flavors as desired, adding more salt or red pepper flakes if needed.
9. Serve warm and enjoy.
Notes
Navy beans are best for this recipe due to their small size and creamy texture, but cannellini or other small white beans work too.
Avoid using chickpeas, as they don’t soften the same way.
For a vegan version, omit the parmesan or use a dairy-free substitute.
This soup freezes well and is great for meal prep.
- Prep Time: 15 minutes
- Cook Time: 28 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 cup
- Calories: 288
- Sugar: 3g
- Sodium: 400mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 44g
- Fiber: 17g
- Protein: 15g
- Cholesterol: 0mg
Keywords: white bean tomato soup, vegan soup, high protein soup, weeknight dinner