Tomato-White Bean Soup with Kale Pesto
In a previous blog post, our registered dietitian, Sharon Palmer discussed the nutritional and culinary perks of soups. And the benefits of tomato soup, in particular, are plenty. At Tomato Wellness, we appreciate tomato soups for their flavor and the wonders they can do in terms of boosting immune function and helping to fight off chronic diseases, such as heart disease and certain forms of cancer. So, it’s true. Tomato lovers and soup lovers of the world can have their soup and eat it, too. Not only is that bowl of tomato soup downright delicious, it’s also doing so much good for your overall health.
Here’s a nutrient-packed and mouth-watering recipe from guest contributor, Jessica that we’re so happy to be sharing with all of you.
Jessica Fishman Levinson, MS, RDN, CDN of Nutritioulicious
This flavorful soup combines the goodness of beans and canned tomatoes; and the swirl of kale pesto brings a burst of flavor and color. Serve with a side salad or hearty slice of whole grain bread, for a complete, satisfying meal.
2 tablespoons olive oil
1 large yellow onion, chopped
4 celery stalks, chopped
2 medium carrots, chopped
3 cloves garlic, quartered
½ cup water
1 quart (32 ounces) low-sodium vegetable stock
2 cups canned no-salt added cannellini beans, rinsed and drained
1 14-ounce can diced tomatoes
2 bay leaves
¼ teaspoon dried rosemary
½ teaspoon fresh thyme
¾ teaspoon kosher salt, divided, plus more to taste
Freshly ground pepper, to taste
4 cups blanched kale
¼ cup sliced almonds
3 teaspoons olive oil
½ cup low-fat shredded cheese
½ tablespoon lemon juice
- In a large pot, heat oil over medium heat. Cook onion, stirring occasionally, until golden, 3 to 5 minutes. Add celery, carrots and garlic; cook, stirring, until vegetables soften, 3 to 5 minutes.
- Add water; stir to scrape brown bits off bottom of pot. Add stock, beans, tomatoes, bay leaves, rosemary, thyme, ½ teaspoon salt, and pepper. Bring soup to a boil; reduce heat, cover, and simmer, stirring occasionally, until carrots are very soft, 15 to 20 minutes.
- Meanwhile, in a blender, puree blanched kale, almonds, ¼ teaspoon salt, and olive oil. Once combined, add cheese and puree again until well mixed. Transfer pesto to a bowl and set aside.
- Remove bay leaves from soup; discard. Using an immersion blender, puree soup, making sure to leave some of it chunky. Stir in lemon juice, and season with more salt and pepper if desired.
- Serve soup with a dollop of pesto on top and swirl in.
Jessica Fishman Levinson, MS, RDN, CDN is a registered and New York State-certified dietitian-nutritionist and the founder of Nutritioulicious, a nutrition consulting business in the New York area. You can follow Jessica on Facebook and Twitter, and get more of her nutritioulicious recipes on her blog.