Low-Fat Bean And Basil Soup
A light, flavorful bean and basil soup with fresh herbs and tomatoes, perfect for a healthy, comforting meal suitable for vegetarians and those watching their fat intake.
Ingredients
Instructions
- Bring the chicken stock or broth to a boil.
- Add the canned tomatoes, chopped onion, and oregano; simmer for 10 minutes.
- Add the cooked cannellini beans; cook until the onion is tender.
- Add the garlic, fresh basil leaves, and olive oil.
- Using a slotted spoon, remove half the beans and vegetables; puree until smooth.
- Stir the pureed mixture back into the soup.
- Cook pasta for 6 minutes; drain and reserve 1 cup of the cooking water.
- Stir the cooked pasta into the soup.
- Add reserved water if the soup is too thick.
Tips & Substitutions
For a creamier texture, consider adding a splash of low-fat milk or blending in some cooked potatoes. If you prefer a spicier soup, add a pinch of red pepper flakes. Fresh herbs can be substituted with dried, but reduce the amount to about one-third. Experiment with different beans like navy or pinto for variety. This soup also pairs well with crusty bread from Mediterranean recipes.
Serving Suggestions
Serve this hearty soup with a sprinkle of fresh basil and a drizzle of olive oil on top for extra flavor. It pairs wonderfully with a side salad or garlic bread. For a complete meal, consider serving it alongside Lemon Asparagus Pilaf or alongside a protein like grilled chicken breast. This soup is perfect for a cozy dinner or as an appetizer.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm the soup on the stovetop over medium heat, adding a bit of water or broth if it has thickened. It can also be reheated in the microwave, covered, in 1-2 minute intervals, stirring in between for even heating.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Fat Bean And Basil Soup contains roughly 1202 calories, with 50g protein, 264g carbohydrates, and 20g fat. It is an excellent source of dietary fiber (475% of the Daily Value), iron (222% of the Daily Value), and calcium (154% of the Daily Value). Note that it is relatively high in sodium, at 1460mg per serving (63% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use dried beans instead of canned?
Yes, you can use dried cannellini beans. Soak them overnight and cook them until tender before adding them to the soup. This will add more flavor and nutrition, but will require additional cooking time.
Is it possible to make this soup vegan?
Absolutely! Simply replace the chicken stock with vegetable broth, and ensure that your canned tomatoes do not contain any animal products. This version maintains its delicious flavor and is completely plant-based.
How can I make this soup spicier?
To add some heat, consider incorporating diced jalapeños or a splash of hot sauce during cooking. You can also include spices like cayenne pepper or crushed red pepper flakes to suit your heat preference.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).