Protein-Rich Tomato Soup

Written by: Ava Elliott, Marketing Intern and Future Dietitian

Reviewed by: Devon Kroesché, MS, RDN, LDN

I took a functional nutrition class last year and learned all about how food functions in the body. For example, food can provide anti-inflammatory properties, help prevent chronic diseases, balance hormones, and so many other functions! It is so interesting to think about using food as medicine. When learning about carotenoidsa phytonutrient that promotes eye health, cellular communication, etc. we made a delicious soup recipe during lab hours that was rich in carotenoids.

Carotenoids are phytonutrients like lycopene, lutein, and beta-carotene, to name a few. These nutrients are found in yellow to red fruits and vegetables and dark leafy greens. Picture fruits like cantaloupe, grapefruit, guava, watermelon; and vegetables like carrots, kale, pumpkin, red pepper, and peas. This carotenoid-rich soup is also packed with protein from beans that make the soup creamier. Blending beans into a soup or sauce is a great tip to add extra protein. Below is the tomato soup recipe adapted from Cookie and Kate!

What You’ll Need: 

  • 3 tablespoons extra-virgin olive oil 
  • 1 medium yellow onion, chopped 
  • 1/2 teaspoon fine sea salt 
  • 2 tablespoons tomato paste 
  • 1 large can (28 ounces) whole tomatoes, with liquid 
  • 2 cups vegetable broth 
  • 1/2 cup Cannellini beans, rinsed and drained 
  • 1 teaspoon coconut sugar or brown sugar, to taste 
  • Freshly ground black pepper, to taste 
  • For the tomato-basil variation (optional): 10 to 15 fresh basil leaves, to taste 

What To Do: 

  1.  In a Dutch oven/soup pot, warm 2 tbsp olive oil over medium heat. Add in the onion
    and salt and cook for 7-10 mins, stir occasionally until onions are translucent.
  2.  Add in the tomato paste, stir constantly, until fragrant (for about 30 seconds).
  3.  Add the tomatoes and vegetable broth and stir to combine. Bring to medium-high, and
    bring the mixture to a simmer. Cook for 30 minutes, reduce the heat as necessary to maintain a
    gentle simmer, stir occasionally. 
  4.  Next, remove the pot from the heat and let it cool for a few minutes. Carefully transfer the soup to a
    blender and add the beans, 1 tbsp olive oil, sugar, and several twists of black pepper. Blend the soup until smooth.  
  5.  Once blended, taste and add a little more sugar, pepper, and salt, as needed. 
  6.  Add in basil and blend into soup. Serve hot and enjoy!

You can keep the soup well for about four days in the fridge. Freeze leftovers for up to 3 months. Share your soup on social media and tag us @casespecificnutrition. If you’d like to speak with a dietitian about more nutritious recipes, email! 

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