Tomato Soup with White Beans Recipes

Tomato Soup with White Beans  Recipes for Soups, Stews, and Chilis - How Foods Fight Cancer

MAKES 6 CUPS (6 SERVINGS)

This version of tomato soup is heartier, chunkier, and lower in sodium than commercial brands.
It also contains over 5 grams of fiber per serving. Navy, cannellini, and great northern beans
all work equally well in this recipe. Serve this creamy soup with Braised Kale (page 173) and crusty
bread.

11⁄2 cups water or vegetable broth
1 small onion, diced
1 cup diced celery
1⁄2 teaspoon paprika
1⁄2 teaspoon dried basil
1⁄2 teaspoon dried thyme
1⁄4 teaspoon ground black pepper
1 can (15 ounces) chopped tomatoes, undrained, or 11⁄2 cups chopped fresh tomatoes
11⁄2 cups cooked or canned white beans, rinsed and drained
1⁄2 cup bean cooking liquid, vegetable broth, or water
5 to 6 tablespoons apple juice concentrate
2 cups Basic White Sauce 
1⁄4 to 1⁄2 teaspoon salt


1. Combine 1⁄2 cup of the water with the onion, celery, paprika, basil,
thyme, and pepper in a large soup pot. Cook over medium-high
heat, stirring often, for about 5 minutes, or until the onion is soft.

2. Lower the heat to medium. Stir in the remaining cup of water and
the tomatoes and their liquid. Add the beans, bean cooking liquid,
and apple juice concentrate. Cover and simmer for 15 minutes, stirring
occasionally.

3. Add the Basic White Sauce and heat gently, stirring frequently, until
the soup is very hot and steamy. Season with salt to taste.

4. Stored in a covered container in the refrigerator, leftover Tomato
Soup with White Beans will keep for up to 3 days.


Note: If you prefer a smooth soup, process it in batches in a blender before
adding the Basic White Sauce.


PER SERVING: 186 calories; 3.4 g fat; 0.6 g saturated fat; 16.7% calories from fat; 0 mg cholesterol;
7.8 g protein; 32.6 g carbohydrate; 8.4 g sugar; 5.4 g fiber; 556 mg sodium; 85 mg calcium;
3.6 mg iron; 8.6 mg vitamin C; 174 mcg beta-carotene; 1.2 mg vitamin E