Creamy Tomato & Cannellini Bean Soup
This creamy tomato and cannellini bean soup was inspired by the flavours of Tuscany, and more specifically a soup called Pappa al Pomodoro.
Pappa al Pomodoro is traditionally made with stale bread, peeled tomatoes, garlic, basil and a good glug of extra virgin olive oil. It’s a peasant dish from the Sienese region of Tuscany.
My creamy soup ditches the bread in favour of a more hearty, nutrient dense alternative - Cannellini beans. They’re packed with plant based fiber and protein to provide satiety and make for a lusciouly creamy soup.
All about the humble tomato
Tomatoes are rich in Lycopene, a phytochemical with potent anti cancerous properties that is available in raw tomatoes but more so in cooked tomatoes, specifically the red variety. They’re an excellent source of Vitamin C and K, biotin, molybdenum, potassium and many other vitamins and minerals and have been shown to offer protection against infection, digestive disorders, acute appendicitis, and high blood pressure.
Fresh, uncooked tomatoes have been shown to lower blood cholesterol, prevent blood aggregation and lower the risk of atherosclerosis.
Tomatoes, however, are also part of the Nightshade family of plants which includes eggplant, potatoes (not sweet potatoes or yams though), peppers and even tobacco. Nightshade vegetables contain high levels of glycoalkaloids which have been shown to be toxic at high levels, hence the term Deadly Nightshades to refer to this group of plants also known as the Solanaceae family.
Nightshades also disrupt the metabolism of calcium. So, for those who have arthritis or joint issues, they are best avoided or limited to some degree.
Creamy Cannellini Bean & Tomato Soup
Author Nissrine Boufawaz @ HolisticNiss.com
- Time 35 minutes
- Difficulty Easy
- Servings 4
- Diet vegan, gluten free
- Category Soup
Ingredients:
- 300-315 g Picadilly Tomatoes, chopped (or halved cherry tomatoes)
- 230 g Cooked Cannellini Beans (about 1 cup heaping)
- 1/2 C Passata di Pomodoro (thick Italian tomato purée)
- 2-3 Leaves of Fresh Basil
- Filtered Water or Vegetable Broth, as needed (see steps below)
- 1/2 Tsp Herbamare
- 1-2 Tsp Dried Oregano
- Pinch of Peperoncino (red chili pepper flakes, optional)
- 1-2 Cloves of Garlic (optional)
- Cold Pressed Extra Virgin Olive Oil for sauteeing (use broth for oil free)
- Fine Sea Salt & Fresh Ground Black Pepper, to taste
- Sourdough Croutons for serving (see step 10 below)
Method:
- Sautée diced onions over medium-low heat with extra virgin olive oil and Herbamare until translucent, about 3 minutes.
- Add garlic, if using, and sautée for an additional 2 minutes.
- Add cherry tomato halves, oregano and chili flakes and continue to sautée for an additional 5 minutes, until the tomatoes have softened and started to release their juices.
- Add tomato purée, fresh basil and 1/2 a cup of water or broth to submerge the tomatoes completelty, and bring to a boil. Reduce heat to low, cover and let simmer for about 15 minutes.
- Add cooked cannellini beans and an additional 1/2 cup of water and continue to simmer covered for another 15 minutes.
- Remove from heat and let sit for 2-3 minutes then purée to a smooth creamy consistency using an immersion blender (or transfer to an upright blender).
- If it's too thick, add more water or broth, in small amounts to loosen it. If it's too thin, add a small amount of cannellini beans to thicken it up.
- Adjust salt, pepper and peperoncino to taste and bring back to a boil. Reduce heat to low and simmer until heated through, about 5 minutes.
- Serve with crispy sourdough croutons.
For crispy sourdough croutons (omit or use gluten free bread if neccessary)
- Slice sourdough bread into 1 inch thick slices, then slice each one into cubes. Bake on a parchment paper lined baking sheet in a preheated oven at 200 °C until crispy, about 12-15 minutes, watching them carefully so they don't burn.
- Remove them from the oven, drizzle with extra virgin olive oil and toss to coat with oregano.
