This creamy tomato and white bean soup is dairy-free, gluten-free, and high in protein. It is made with a combination of fresh tomatoes, canned tomatoes, and sun-dried tomatoes for the best-tasting tomato soup, spiced with Italian spices and all the tomato flavors. Adding sun-dried tomatoes added a depth of flavor that complemented the fresh and canned tomatoes.
White beans and soy milk make the best tasting dairy-free creamy tomato soup. It is high in plant protein and healthy fats and will hit the spot on a cold day to warm you up. The soup is rich and velvety due to the blend of cannellini beans, cashews, and soy milk, which provides a creamy texture without any dairy.
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As fall approaches, I have been craving warm soup. Fall is the perfect time to make a white bean and tomato soup with fresh tomatoes, as tomato season is in full bloom.
While I love a creamy tomato soup with fresh tomatoes, I bulked up this soup with a can of Italian diced tomatoes and sundried tomatoes. Combining fresh tomatoes, canned tomatoes, and sun-dried tomatoes brings out every layer of tomato flavor. Please don’t skip the sundried tomatoes, as they add a depth of flavor that ties all the flavors together.
With the addition of artichoke hearts for their gallbladder-cleansing properties, this soup not yummy but also supports digestion and optimal gallbladder health. A touch of coconut sugar helps balance the acidity of the tomatoes, resulting in a smoother, more rounded flavor. This tomato and white bean soup is a comforting, nutritious meal that won’t leave you feeling heavy.
This low calorie soup provides a generous amount of plant protein per serving and is low fat making it a great insulin resistance soup for fat loss. Achieving fat loss below a persons fat fat threshold has been shown to reverse fatty liver and type 2 diabetes.
Eating a very low calorie diet was key to fat loss in these studies. Low calorie soups that are full of fiber and low calorie vegetables is a fantastic way to promote healthy fat loss. This low fat soup is also inline with the dietary recommendation in the Mastering Diabetes book as the authors recommend a low fat plant based diet for reversing insulin resistance.
Macronutrient and Nutritional Benefits of the White Bean and Tomato Soup
According to Cronometer (a fantastic app for calculating the macronutrient and nutritional profile this creamy tomato soup yields 4 servings, with each serving containing:
- Calories: 354 calories
- Protein: 19 grams protein
- Fat: 8 grams
- Carbs: 40 grams
- Fiber: 18 grams
The dairy-free tomato soup contains a balance of many vitamins and minerals but is exceptionally high in vitamins A, C, K, Copper, iron, and manganese,
Tomatoes are exceptionally high in the phytonutrient lycopene. The dietary intake of tomatoes and tomato products has been associated with a decreased risk of chronic diseases such as cancer and cardiovascular diseases. Lycopene’s antioxidant properties are thought to provide the primary benefits in reducing the risk of these chronic diseases. One serving of this tomato and white bean soup contains approximately 4683 micrograms of lycopene.
White Bean and Tomato Soup Ingredients:
- 1/2 large onion, finely chopped
- 4 cloves garlic, minced
- 4 medium-sized fresh tomatoes, chopped
- 1 (28 oz) can of Italian diced tomatoes
- 1/2 cup sun-dried tomatoes, chopped
- 1 tsp dried basil
- 1 tsp dried oregano
- 1 tsp red pepper chili flakes
- 1 tsp Italian spice blend
- 2 tsp coconut sugar
- 1 (14 oz) can cannellini beans, drained and rinsed
- 1/4 cup cashews
- 1 cup unsweetened soy milk
- 2 tbsp miso paste
- 1 packet Bare Bones chicken bone broth powder (or plant-based alternative)
- 4 canned artichoke hearts, chopped
- 1 tsp olive oil
Instructions:
- Sauté the onion and garlic: Heat 1 tsp olive oil in a large soup pot over medium heat. Once hot, add the chopped onion and minced garlic. Sauté for 3-4 minutes until the onion becomes translucent and the garlic is fragrant.
- Cook the tomatoes and artichokes: Add the chopped fresh tomatoes, canned diced tomatoes (with juices), sun-dried tomatoes, miso paste and artichoke hearts to the pot. Stir in the basil, oregano, red pepper flakes, Italian spice blend, and coconut sugar. Cook for 10-15 minutes, allowing the tomatoes to break down and release their flavors.
- Prepare the bean-cashew mixture: While the tomato mixture is cooking, blend the drained cannellini beans, cashews, and soy milk in a blender until completely smooth and creamy. Set aside.
- Add the broth and seasonings: Stir in the chicken bone broth powder and mix well.
- Combine everything: Add the creamy bean-cashew mixture to the pot, stirring to incorporate it into the tomato base.
- Blend the soup: Use an immersion blender directly in the pot or transfer the soup in two batches to a high-speed blender like a Vitamix, blend the soup until smooth and creamy. Be careful with hot liquids if using a blender.
- Simmer and finish: Return the blended soup to the pot (if using a blender) and simmer on low heat for 5-10 minutes to let all the flavors meld together. Taste and adjust the seasoning with salt, pepper, or herbs if desired.
Tips and Substitutions:
- I used a combination of miso paste and bone broth powder to provide a salty, flavorful stock base, but you can also use chicken stock or vegetable stock cubes to make the broth and add extra flavor to the tomato soup base.
- Cannellini beans provide a dairy-free creamy base when blended with soy milk and cashews, but you can use any type of white beans to make a creamy soup with tomatoes.
- Fire roasted tomatoes can be used instead of the Italian diced tomatoes.
- Add some fresh chopped basil or grated parmesan cheese when serving for an extra flavor boost. Goat feta cheese also tastes great, but this is totally optional, as the soup tastes great on its own.
This creamy white bean and tomato soup is the perfect blend of comfort and nutrition. The beans, cashews, and soy milk give the soup a luxurious creaminess without any dairy, while the artichoke hearts make this a fantastic gallbladder-cleansing soup. Cannellini beans are also a great source of plant based protein.
The combination of fresh, canned, and sun-dried tomatoes creates layers of rich tomato flavor, with the coconut sugar balancing the acidity for a smoother finish. It’s a satisfying, gluten-free, dairy-free and high-protein creamy tomato soup that is so yummy with many health promoting properties.
This tomato and white bean soup is found in my high protein vegetarian soups E-book that you can subscribe to access in my library of free E-books. All the E-books are designed to be downloaded or printed on standard paper to create your own recipe book binder.
Tomato and White Bean Soup – Creamy, Dairy Free & High Protein
Equipment
- 1 Large soup pot
- 1 immersion blender
- 1 High powered blender (Vitamix)
Ingredients
- ½ large white or yellow onion
- 4 cloves garlic
- 1 28 oz can Italian diced tomatoes
- ½ cup sun dried tomatoes
- 1 tsp dried basil
- 1 tsp dried oregano
- 1 tsp Italian spice blend
- 2 tsp coconut sugar
- 1 14 oz can cannellini beans
- ¼ cup cashews
- 1 cup unsweetened soy milk
- 2 tbsp miso paste
- 1 packet Bare Bones chicken bone broth powder
- 4 canned artichoke hearts
- 1 tsp olive oil
Instructions
- Heat 1 tsp olive oil in a large soup pot over medium heat. Once hot, add the chopped onion and minced garlic. Sauté for 3-4 minutes until the onion becomes translucent and slightly browned
- Add the chopped fresh tomatoes, canned diced tomatoes (with juices), sun-dried tomatoes, miso paste and chopped artichoke hearts to the pot. Stir in the basil, oregano, red pepper flakes, Italian spice blend, and coconut sugar. Cook for another 10-15 minutes.
- While the tomato mixture is cooking, blend the drained cannellini beans, cashews, and soy milk in a blender until completely smooth and creamy.
- Add in the chicken bone broth powder and creamy cashew bean mixture to the soup base.
- Blend all ingredients using an immersion blender directly in the pot or transfer the soup in two batches to a high-speed blender like a Vitamix, blend the soup until smooth and creamy. Return the soup to the pot and taste and adjust the seasoning with salt, pepper, or herbs if desired.
Nutrition
For more creamy soup recipes be sure to check out this creamy white bean and cauliflower soup and this roasted red pepper tomato soup.
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