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–+ servings
Bowl of sun-dried tomato bean soup with basil and pine nuts, served with bread
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
Cook Time 20 minutes
Servings: 4 servings (8 as an appetizer with crackers or bread)
Course: Soup
Cuisine: Mediterranean
Calories: 332.1
Ingredients Method Nutrition Notes

Ingredients
  

  • 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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