Nourishing Protein-rich Tomato Soup Recipe Perfect for a Cozy Meal

Tomato soup is a classic comfort food, but this recipe takes it a step further by adding protein and depth of flavor. Roasting the tomatoes, onions, and garlic brings out their natural sweetness and intensifies the taste. Blending them with creamy white cannellini beans creates a smooth, hearty texture that satisfies hunger and nourishes the body. A touch of pomegranate molasses adds a subtle tangy sweetness, while fresh basil and a squeeze of lemon brighten the flavors. This soup is perfect for a cozy meal, especially when paired with a slice of bread.

Protein-rich tomato soup served in a rustic bowl with basil garnish

Ingredients You Will Need

• 2 pints cocktail tomatoes or 6 medium tomatoes, halved

• 2 medium onions, peeled and quartered

• 1 head of garlic, cloves separated but unpeeled

• Salt and pepper to taste

• Olive oil for roasting

• 2 cups white cannellini beans, cooked or canned (rinsed and drained)

• 1 cup of fresh basil

• 2 to 3 cups water or vegetable broth

• Drizzle of pomegranate molasses

• Squeeze of fresh lemon juice

• Fresh basil leaves for blending and garnish

  
  

Why Roast the Vegetables?

Roasting tomatoes, onions, and garlic caramelizes their natural sugars, creating a richer, sweeter flavor than boiling or sautéing. The dry heat of the oven also softens the vegetables, making them easier to blend into a smooth soup. Roasting the garlic in its skin mellows its sharpness, adding a subtle, nutty depth. This step transforms simple ingredients into a flavorful base that makes the soup stand out.

Step-by-Step Preparation

1. Preheat your oven to 400°F (200°C).

2. Prepare the vegetables: Halve the tomatoes, quarter the onions, and break apart the garlic head into cloves without peeling.

3. Arrange on a baking tray: Spread the tomatoes, onions, and garlic cloves on a large baking sheet. Drizzle generously with olive oil and season with salt and pepper. Toss to coat evenly.

4. Roast for 30-40 minutes: Roast until the vegetables are soft and slightly caramelized, stirring once halfway through. The tomatoes should be juicy and the onions tender.

5. Blend the soup: Transfer the roasted vegetables (including the softened garlic cloves, which can be squeezed out of their skins) to a blender. Add the cannellini beans, fresh basil leaves, and 2 cups of water or broth. Blend until smooth. Add more liquid if needed to reach your desired consistency.

6. Season the soup: Pour the blended soup into a pot and warm gently on the stove. Stir in a drizzle of pomegranate molasses, a squeeze of lemon juice, and adjust salt and pepper to taste.

   
   

The Role of Beans in This Soup

Cannellini beans add creaminess and protein to the soup, making it more filling and nutritious. Beans are a great plant-based protein source, but they do not contain all the essential amino acids on their own. To get a complete protein, pair this soup with a slice of whole-grain bread or a side salad with nuts or seeds. This combination ensures you get a balanced intake of amino acids for muscle repair and overall health.

Tips for Serving and Storing

• Serve the soup hot, garnished with fresh basil leaves or a drizzle of olive oil for extra flavor.

• A slice of crusty bread or whole-grain toast complements the soup perfectly and adds texture.

• Leftovers keep well in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave.

• This soup freezes well. Store in airtight containers for up to 3 months. Thaw overnight in the fridge before reheating.

  
  

Variations to Try

• Add heat: Stir in a pinch of chili flakes or a dash of hot sauce for a spicy kick.

• Make it creamy: Blend in a spoonful of Greek yogurt or coconut cream before serving.

• Herb swap: Use fresh thyme or oregano instead of basil for a different flavor profile.

• Add greens: Stir in fresh spinach or kale leaves during the last few minutes of warming for extra nutrients.