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]

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Cooking Time



  • 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


  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 Note: The information shown is based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.


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