Tomato White Bean Soup Recipe

Cook Time: 25 minutes

Ingredients

This recipe is designed for 4 servings. Ingredient quantities are given for the original yield; cooking times remain the same even if portions are adjusted.

• 2 tablespoons olive oil
• 1 onion, finely diced
• 1 large carrot, peeled and diced
• 3 garlic cloves, minced
• 1 (14.5 oz) can diced tomatoes with basil, garlic, and oregano, undrained
• 1 tablespoon tomato paste
• 1 teaspoon dried Italian seasoning
• 1/4 teaspoon crushed red pepper flakes (optional)
• 2 (15.5 oz) cans cannellini beans, rinsed and drained
• 2 1/2 cups low-sodium vegetable stock
• 1 tablespoon freshly squeezed lemon juice
• Salt and freshly ground black pepper to taste
• 1 cup roughly chopped baby spinach, more if desired

Directions

1. Warm the olive oil in a large pan over medium heat. Add the onion and carrot, stirring frequently, until softened, about 6-8 minutes.
2. Add the minced garlic and cook until fragrant, 30 seconds to 1 minute.
3. Mix in the diced tomatoes, tomato paste, Italian seasoning, and red pepper flakes. Stir until fully incorporated.
4. Add the cannellini beans, vegetable stock, lemon juice, salt, and black pepper. Cover and let simmer for 15-20 minutes, stirring occasionally.
5. Finally, fold in the spinach and cook just until wilted. Serve the soup hot and enjoy immediately.

Nutrition Facts (per serving)

• Calories: 411
• Total Fat: 8g (10% DV)
• Saturated Fat: 1g (6% DV)
• Cholesterol: 0mg (0% DV)
• Sodium: 186mg (8% DV)
• Total Carbohydrate: 65g (24% DV)
• Dietary Fiber: 16g (59% DV)
• Total Sugars: 5g
• Protein: 23g (46% DV)
• Vitamin C: 14mg (16% DV)
• Calcium: 252mg (19% DV)
• Iron: 9mg (51% DV)
• Potassium: 1588mg (34% DV)

*Percent Daily Values are based on a 2,000-calorie diet. Individual daily values may vary. Nutrient information may not cover all ingredients; consult a healthcare professional for medical or dietary concerns.

The Origins and Cultural Significance of Tomato White Bean Soup

Tomato White Bean Soup has roots that stretch across the Mediterranean, particularly in Italian and southern European cuisines. Beans have long been a staple of these regions due to their nutritional value and long shelf life. Tomatoes, introduced to Europe from the Americas in the 16th century, gradually became central to Mediterranean cooking, creating a natural fusion with legumes in hearty soups. The combination of these ingredients reflects a centuries-old tradition of simple, wholesome meals designed to nourish families with easily accessible pantry staples.

Regional Variations and Distinctive Features

Across Italy, variations of this soup emphasize local ingredients and seasonings. In Tuscany, for example, the soup may include fresh rosemary and a drizzle of high-quality olive oil, while Ligurian versions sometimes incorporate a splash of white wine and herbs like basil or marjoram. Outside Italy, adaptations may blend the soup with regional greens, such as kale or Swiss chard, and substitute cannellini beans with navy beans or kidney beans depending on availability. These subtle differences highlight the soups versatility and its ability to reflect local flavors.

Differences from Similar Dishes

While tomato-based bean soups are common worldwide, Tomato White Bean Soup distinguishes itself by its creamy texture achieved without heavy cream, its bright yet balanced flavor from a touch of lemon juice, and its emphasis on white beans rather than mixed legumes. Unlike minestrone, which typically features a wider variety of vegetables and pasta, this soup focuses on simplicity and purity of flavor, letting the tomato and bean combination shine.

Serving Occasions and Culinary Context

This soup is traditionally served as a comforting lunch or light dinner, often accompanied by crusty bread or a sprinkle of freshly grated Parmesan cheese. It is popular in home kitchens, casual bistros, and cafs, where its wholesome qualities and quick preparation make it an appealing choice. It also appears on menus as a starter in multi-course Italian meals, highlighting its adaptability across dining contexts.

Interesting Facts and Culinary Tips

• Using the cooking liquid from soaked beans instead of plain stock adds an extra depth of flavor and richness.
• Adding a rind of Parmesan cheese while simmering can naturally thicken the soup and enhance umami notes.
• The addition of a small amount of fresh lemon juice at the end brightens the flavors, balancing the natural sweetness of tomatoes.
• This soup is high in protein and fiber, making it a nutrient-dense vegetarian option that keeps you full and energized.
• Historically, this soup was a practical meal for peasants and farmers, relying on long-lasting pantry staples, yet it remains a favorite in modern cuisine for its comforting and wholesome qualities.

Tomato White Bean Soup is a testament to the timeless appeal of simple, nutritious ingredients transformed into a dish with global reach. Its history, regional nuances, and unique characteristics make it more than just a soup; it is a culinary story passed down through generations, adaptable yet rooted in tradition.

FAQ about Tomato White Bean Soup Recipe

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