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White Bean Tomato Soup [Vegan, Gluten-Free]

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Tomato soup is a classic, but it’s often filled with cream or other rich ingredients. This recipe uses white beans for protein, which makes the soup heartier. You can eat this soup as a side or as an entrée, and you might want to whip it up when you’re craving some veggies, as it’s loaded with carrots, tomatoes, and kale.

White Bean Tomato Soup [Vegan, Gluten-Free]

This Recipe is :

Dairy Free Vegan

Calories

235

Serves

3

Cook Time

30

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1 medium yellow onion, peeled and diced
  • 4 medium cloves garlic, peeled and chopped
  • 1 large carrot, chopped
  • 2 cups crushed tomatoes
  • 1 teaspoon dried thyme
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon salt
  • 3 cups low-sodium vegetable broth
  • 2 cups canned cannellini beans (rinsed and drained)
  • 3 cups roughly chopped fresh kale
  • 2 tablespoons raw sliced almonds

Preparation

  1.  In a medium pot, heat olive oil on medium heat. Add onions, garlic, and carrots, and cook 4–5 minutes until onions are translucent and carrots begin to soften.
  2. Stir in tomatoes, thyme, pepper, and salt. Bring to a light boil, and then lower heat to medium-low. Simmer lightly 10 minutes, stirring occasionally.
  3. Add broth and cannellini beans. Bring to a boil. Add kale and reduce to a simmer. Cover and cook 15 minutes to let the flavors meld.
  4. Top with almonds before serving.

Nutritional Information

Per Serving: Calories: 235 | Carbs: 38g | Fat: 5g | Protein: 11g | Sodium: 487mg | Sugar: 9g

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AUTHOR & RECIPE DETAILS


photo

Carina Wolff is a health and nutrition writer based in Los Angeles. She is the author of The Spiralizer Recipe Book and Plant-Protein Recipes That You’ll Love, and is a regular contributor to Bustle. Carina holds a degree in journalism and psychology from New York University. When she’s not writing, doing yoga, or exploring mountains and beaches, she spends her time cooing for her healthy food blog, Kale Me Maybe. Photograph by Natalie Wentworth


 

 

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