Sun-Dried Tomato Bean Soup

This soup is what I make when I want something that feels indulgent but comes together in one pan in under 30 minutes. It’s creamy without a drop of dairy — coconut milk and the beans do all the work — so it’s an easy one to put on repeat whether you’re feeding a vegan household or just want a lighter dinner.

Cannellini beans are doing double duty here: almost 13 grams of plant-based protein per serving alongside nearly 12 grams of fiber, which is exactly the combination that keeps a soup from feeling like a snack. Sun-dried tomatoes and tomato paste add concentrated iron and manganese, while the spinach brings a big jump in vitamin A, vitamin K, and folate. (If oxalates are something you’re watching, this is a good one to make without the spinach — everything else about the recipe holds up fine without it.)

The coconut milk isn’t just there for creaminess, either. Vitamin A, vitamin K, and vitamin E are all fat-soluble, meaning your body needs dietary fat in the same meal to actually absorb them — and this soup doesn’t fall short on that front, with a single serving covering over half a day’s vitamin A and several times over on vitamin K. That’s the quiet upside of a full-fat coconut milk base instead of a low-fat broth: it’s not just flavor, it’s what makes the rest of the nutrition in the bowl usable. Make it as a full meal with crusty bread, or ladle smaller portions into mugs as a starter before a bigger dinner — either way it reheats beautifully, and the flavor only gets better on day two.

SarahThyme

Sun-Dried Tomato Bean Soup

A creamy, 30-minute white bean soup — dairy free, vegan, and Mediterranean diet compliant.

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Servings: 4 servings (8 as an appetizer with crackers or bread)

Course: Soup

Cuisine: Mediterranean

Calories: 332.1

Ingredients Method Nutrition Notes

Ingredients

  

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• 3 cloves garlic chopped
• 1/2 cup white onion diced
• 1/2 cup sun-dried tomatoes strained and chopped
• 1 tbsp olive oil
• 2 cans cannellini beans strained and rinsed
• 1-2 cups fresh spinach chopped
• 1 tbsp Greek seasoning
• 1-2 tbsp lemon juice
• 1/4 cup tomato paste
• 1 cup coconut milk
• 5 leaves fresh basil for garnish
• 1/4 cup roasted pine nuts for garnish

Method

 

1. In a large frying pan, add olive oil. Sauté onion, garlic, and sun-dried tomatoes until lightly cooked.
2. Add beans, Greek seasoning, and spinach to the pan and cook for an additional 2-3 minutes until hot.
3. Add lemon juice, tomato paste, coconut milk, and some water until you reach the consistency you desire. Lower heat and simmer for a few more minutes. Season with sea salt and pepper to taste.
4. Garnish with fresh basil and roasted pine nuts if desired.

Nutrition

Calories: 332.1kcalCarbohydrates: 36.45gProtein: 12.95gFat: 17.02gSaturated Fat: 9.14gPolyunsaturated Fat: 0.66gMonounsaturated Fat: 3.05gTrans Fat: 0gCholesterol: 0mgSodium: 976.56mgPotassium: 681.41mgFiber: 11.53gSugar: 7.69gVitamin A: 484.11IUVitamin B1: 0.12mgVitamin B2: 0.25mgVitamin B3: 1.13mgVitamin B5: 0.24mgVitamin B6: 0.32mgVitamin B12: 0µgVitamin C: 17.38mgVitamin D: 0µgVitamin E: 3.11mgVitamin K: 448.38µgCalcium: 201.2mgCopper: 0.28mgFolate: 141.4µgIron: 5.77mgManganese: 1.11mgMagnesium: 94.86mgPhosphorus: 92.84mgSelenium: 3.57µgZinc: 0.98mgCholine: 28.09mgNet Carbohydrates: 23.36g

Notes

Recipe ideas: Change spinach to kale, collard greens, or mushrooms. Add diced eggplant for more fiber. Substitute pine nuts with pepitas or sunflower seeds. Don’t like coconut milk? Use your favorite nut milk. Want a kick? Add 1 tsp chipotle seasoning. No cannellini beans? Try navy or kidney beans. Also great served as an appetizer with crackers, crostini, or toast.

Diet notes: Dairy free, grain free, vegetarian, vegan, Mediterranean diet compliant, no top 9 allergens (do not add pine nuts as garnish for allergen-free). High oxalate — eliminate spinach to reduce.

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