Hey there, soup lovers!
Feeling a bit chilly? I’ve got a warm and delicious treat for you!
Today, I’m sharing my favorite sun-dried tomato and spinach soup.
It’s loaded with flavor and super simple to whip up.
Perfect for cozy nights or when you need a quick meal.
Let’s dive into this heartwarming recipe!
Possible Ingredient Alternatives
Coconut oil can be replaced with olive oil or avocado oil for a similar heart-healthy fat profile. These oils have neutral flavors that won’t overpower the soup’s taste. Sun-dried tomato pesto can be substituted with tomato paste mixed with a small amount of dried basil and olive oil. This alternative provides a similar concentrated tomato flavor with hints of herbs. White beans can be swapped for chickpeas or lentils to maintain protein content and texture. Chickpeas offer a slightly nuttier flavor, while lentils provide a earthier taste. Adjust cooking time if using lentils, as they may require longer to soften. For a dairy-free option, replace parmesan cheese with nutritional yeast, which provides a similar umami flavor and creamy texture when stirred into the soup.
Preparation Time | 10-15 minutes |
Cooking Time | 20-30 minutes |
Total Time | 30-45 minutes |
Level of Difficulty | Easy |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 600-700
- Protein: 30-35 g
- Fat: 20-25 g
- Carbohydrates: 80-85 g
Ingredients
- 1 tablespoon coconut oil (or use canola or olive)
- 1 yellow onion, chopped or sliced
- 3 cloves garlic, finely grated
- 1 tablespoon sun-dried tomato pesto (or tomato paste)
- 2 1/2 cups vegetable broth (600ml)
- 15 oz canned tomatoes (1 tin, 400g)
- 1 teaspoon sugar (adjust to taste)
- 1 tablespoon italian herb mix (or combine oregano and parsley)
- 1/2 teaspoon black pepper
- 15 oz white beans, rinsed and drained (1 can)
- 2 cups fresh spinach, coarsely chopped (120g)
- Salt to taste
- 1/3 to 1/2 cup freshly grated parmesan cheese (30-50g, adjust to preference)
- 3 tablespoons finely chopped fresh parsley or another herb, for garnish (optional)
Step 1: Sauté Onions and Garlic
In a large saucepan, heat your oil of choice over medium heat.
Add the chopped onion and minced garlic, cooking until the onion becomes translucent, about 7 minutes.
Stir occasionally to prevent burning and ensure even cooking.
Step 2: Add Tomato Pesto or Puree
Add a tablespoon of sun-dried tomato pesto or regular tomato puree to the saucepan with the onions and garlic.
Sauté for an additional minute, allowing the flavors to meld together.
Step 3: Incorporate Broth and Tomatoes
Pour in the vegetable stock and canned tomatoes into the saucepan.
Add a pinch of sugar, Italian seasoning, and pepper to taste.
Bring the mixture to a boil, then reduce the heat to a simmer.
Let the flavors blend together for at least 10 minutes.
Step 4: Add Beans and Spinach
Stir in the white beans, such as cannellini beans, and fresh spinach leaves.
Allow them to heat through and for the spinach to wilt properly into the soup.
Step 5: Finish with Parmesan and Seasoning
Lastly, stir in the parmesan cheese, letting it melt into the soup.
Taste the soup and adjust the seasoning as needed, adding more salt, pepper, or Italian seasoning if necessary.
Serve hot with some good, crusty bread on the side for dipping and enjoyment.