Protein Packed Soup Recipes: Creamy Tomato & White Bean Soup

Hey there, soup lovers!
If you’re looking for a cozy, creamy, and super satisfying meal that also packs a protein punch, this soup is for you! It’s full of roasted veggies, blended white beans, and a surprise crunchy topping that tastes just like fishy crackers (yes, really!). Whether it’s for lunch, dinner, or just a warm hug in a bowl, this soup will leave you full and happy.

Method

Roasting the Vegetables

To begin, preheat your oven to 400°F (200°C). This will get your veggies nice and roasty while you prepare the rest. Take your fresh tomatoes and red bell pepper, and chop them into large, chunky pieces no need to be precise here, since everything will be blended later. Next, grab your head of garlic and slice off the top few centimeters to expose the cloves. Drizzle the garlic generously with olive oil, then wrap it up in foil like a little flavor present. Place the chopped tomatoes and peppers into a baking dish, add a drizzle of olive oil over them too, sprinkle with a little salt, and toss in a few roughly chopped fresh basil leaves for that herby aroma. Finally, nestle the foil-wrapped garlic into the dish with the rest of the veggies and roast everything together in the oven for about 30 minutes. This step brings out rich, deep flavors that are key to making the soup taste amazing.

Sautéing the Onion and Building the Soup Base

While your vegetables are roasting, it’s time to start building the soup base. Dice one red onion into small pieces and add it to a soup pot with a splash of olive oil. Set the stove to medium heat and stir the onion gently until it becomes soft and slightly golden. This should take about 5 to 7 minutes. Once the onion has softened and released its sweet, savory smell, sprinkle in the vegetable stock powder and mix well. This simple step gives the soup its savory depth and acts like a shortcut to slow-simmered flavor.

Blending the Soup

When your roasted vegetables are ready, take them out of the oven. Carefully unwrap the garlic and gently squeeze the roasted cloves out of their papery skins they should be soft and golden. Add the roasted tomatoes, red pepper, and garlic into the soup pot with the onions. Pour in the entire can of diced tomatoes, juice and all, along with the drained can of white beans and one cup of water. Now, it’s time to blend! Using an immersion blender right in the pot, carefully blend everything together until the soup becomes super smooth and velvety. Take your time with this step to make sure everything is fully incorporated. Once blended, add in the cream cheese and blend again until the soup reaches a rich, creamy texture. Give it a taste and season with salt and pepper as needed.

Making the Crispy Chickpea Topping

While the soup is simmering and coming together, let’s make that amazing crispy topping. Drain and rinse one can of chickpeas, then pat them dry with a clean kitchen towel or paper towel. The drier they are, the crispier they’ll get! Place them in a bowl and toss with olive oil, nutritional yeast, and a pinch of salt. These ingredients will give the chickpeas a cheesy, umami flavor that’s surprisingly similar to fishy crackers, trust me on this one. Add the chickpeas to your air fryer basket in a single layer and cook them at 400°F for about 6 minutes, shaking the basket halfway through to make sure they cook evenly. When they’re done, they’ll be golden, crunchy, and ready to sprinkle on top of your soup.

Bringing It All Together

Now for the best part serving! Pour the warm, creamy soup into bowls and top with a generous handful of your crispy chickpeas. The contrast between the smooth, rich soup and the crunchy topping makes each spoonful extra special. Add some fresh basil or a sprinkle of red pepper flakes if you want a pop of color or a bit of heat.

Necessary Tools

• Baking dish
• Soup pot
• Immersion blender (or regular blender)
• Knife & cutting board
• Foil
• Air fryer (or oven for chickpeas)
• Wooden spoon or spatula

Protein Packed Soup Recipes: Creamy Tomato & White Bean Soup

Recipe by George MendesCuisine: American, ItalianDifficulty: Easy

Servings

4

servings

Prep time

10

minutes

Cooking time

40

minutes

Total time

50

minutes

Ingredients

• For the Soup

• 5 tomatoes

• 1 red bell pepper

• 1 head of garlic

• 1 red onion

• 1 large can diced tomatoes

• 1 can white beans (like cannellini or navy beans)

• 2 tbsp vegetable stock powder

• 5 fresh basil leaves

• ½ cup cream cheese (dairy or dairy-free)

• 1 cup water

• 1 tbsp olive oil

• Salt and pepper to taste

• For the Crispy Chickpea Topping

• 1 can chickpeas

• 2 tbsp nutritional yeast

• 1 tbsp olive oil

• A little salt

Directions

• Preheat your oven to 400°F (200°C).
• Chop the tomatoes and red pepper into big chunks. Cut off the top of the garlic head (just a few centimeters) and drizzle with olive oil. Wrap it in foil.
• Put the tomatoes, pepper, and garlic in a baking dish. Drizzle everything with more olive oil, sprinkle some salt, and add chopped fresh basil. Roast for 30 minutes.
• While that’s baking, dice your red onion and cook it in a soup pot with olive oil over medium heat. Add the veggie stock powder and stir until the onions are soft and smell amazing.
• Once the roasted veggies are ready, add them (including the roasted garlic you squeezed out of the skin), the can of diced tomatoes, white beans, and water into the pot.
• Use an immersion blender to blend everything until super smooth.
• Add in the cream cheese and blend again until creamy and silky. Taste and add salt and pepper as needed.
• For the Topping
  Rinse and drain the chickpeas. Toss them with olive oil, nutritional yeast, and a little salt.
  Air fry at 400°F for 6 minutes, shaking halfway. They should be golden and crunchy!
  Sprinkle them on top of your soup like little flavor bombs.

Notes

• Don’t skip roasting the garlic it adds a sweet, deep flavor that raw garlic just can’t give.
• Be careful when blending hot soup. If you’re using a blender instead of an immersion blender, let it cool slightly first.
• Make sure chickpeas are dry before air frying to get them extra crispy.

Serving Suggestions

• Serve hot with a slice of crusty bread or a grilled cheese sandwich.
• Add extra crispy chickpeas for more crunch.
• Sprinkle with extra basil or red pepper flakes for a spicy twist.

Fun Fact

Did you know white beans are not just for chili? They’re packed with plant-based protein and make soups creamy without needing lots of heavy cream. Plus, chickpeas with nutritional yeast make a topping that tastes like fishy crackers nostalgia in every bite!

Conclusion

There you have it your new favorite creamy, dreamy, protein-packed soup! It’s cozy, colorful, and full of good-for-you ingredients. The crispy chickpea topping takes it to the next level, and the white beans give it a hearty, satisfying feel. Perfect for chilly nights or when you just want a bowl of something warm and wonderful.