Updated: Sep 20, 2021
30 minutes. 14 grams of protein per serving. Mostly plant based. Still creamy. Honestly it doesn’t get better as far as tomato soup goes!
I’m trying to eat more protein so sneaking it into soup is one way to do that without just eating more meat or fish. Beans also add a creamy texture! I learned this trick from Pamela Salzman who is the ultimate health food guru and the mom of two of my friends!!
I recommend using a cast iron soup pot or Dutch oven. They heat and cook more evenly in my opinion which is important for soup (again, in my opinion) PLUS! They retain heat which means they’ll keep the soup warm for longer after you turn the heat off.
Yields: 3 servings
Time: 30-40 minutes
1 small white onion, cut into 1/8ths
5 garlic cloves, cut into chunks
1 cup diced carrots (about 1 medium carrot)
1 pound (3-4 cups) heirloom cherry tomatoes
1 can navy beans, drained & rinsed
2 cups chicken or veggie broth
1 teaspoon Italian seasoning
1 teaspoon red pepper flakes
1 tablespoon basil pesto
1/3 cup ricotta cheese
salt, pepper, olive oil
Potential toppings: fresh parmesan, parm crisps, fresh basil, balsamic glaze
If you’re using a cast iron soup pot, preheat over medium for 5-10 minutes - this will lead to more even cooking! While the pot is preheating, chop your veggeis. If there are any significantly larger tomatoes, cut them in half so they don’t take longer to cook.
Add about 2 tablespoons of olive oil to your soup pot, heat over medium low. Add in the onion, garlic, and carrots. Stir to coat. Once the onions have softened, add in the tomatoes. Cover the pot and cook for 15-20 minutes. You can stir every 5 or so minutes, the tomatoes will release juice as they cook down and should be simmering.
If you’re using an immersion blender - add in the beans, both, pesto, salt, pepper, Italian seasoning, and red pepper flakes, then blend. If you’re adding a regular blender - transfer the cooked veggies to your blender, add in the broth, beans, pesto, spices, and then blend for 30 seconds at a time, removing the top in between to release steam, until fully blended. Transfer back to the pot.
Add the ricotta into the pot and stir until its melted into the soup.
Top with parmesan, fresh basil, balsamic glaze, a drizzle of oil or cream - whatever you’re in the mood for! And enjoy!