Light Tomato Basil Soup with White Beans
Nutrition per serving
Protein per 100 kcal: 4.5g · Energy from macros: 17% protein / 54% carbs / 29% fat
Ingredients
- 1 tbsp olive oil, plus a little extra to drizzle
- 1 medium onion, finely chopped
- 3 garlic cloves, finely chopped
- 1 tbsp tomato paste
- 2 x 400g tins chopped tomatoes
- 500ml vegetable stock
- 1 tsp dried oregano
- 400g tin cannellini beans, drained and rinsed
- 1 large handful fresh basil leaves, torn
- Salt and black pepper, to taste
Instructions
Heat the olive oil in a large pot over medium heat and cook the onion for 5 minutes until soft and golden at the edges.
Add the garlic and tomato paste and stir for 1 minute until fragrant, then pour in the chopped tomatoes, vegetable stock and oregano.
Bring to a gentle simmer, cover loosely, and cook for 15 minutes so the tomatoes break down into a rich base.
Stir in the drained cannellini beans and simmer for 5 more minutes until heated through.
Take the pot off the heat, stir in most of the torn basil, and season well with salt and black pepper.
Ladle into bowls, top with the remaining basil and a drizzle of olive oil, and serve hot.
This is the soup I make when I want something warm and filling without it feeling heavy. Ripe tomatoes simmered with onion and garlic, creamy white beans stirred through, and fresh basil torn in at the very end — a light lunch that still keeps you full for hours. If you are eating in a gentle calorie deficit, this is exactly the kind of bowl that makes it feel doable rather than depriving: check your own numbers at nutricounter.net/tools/bmr-tdee before you plan the week.
