Blended white bean and roasted red pepper soup
25 min · 24 g protein · 304 cals / serving
Silky, sweet and gently smoky: white beans and jarred roasted peppers simmered with onion, garlic and a pinch of smoked paprika in bone broth, then blended until velvety, with a swirl of yogurt on top. Fifteen minutes, all from the cupboard.
Ingredients
- 2 tsp olive oil
- 1 medium onion, chopped
- 3 cloves garlic, sliced
- 1 tsp paprika, smoked
- 2 cans (15 oz each), drained cannellini beans
- 1 jar (12 oz), drained roasted red peppers, drained and rinsed
- 2 cups bone broth, chicken
- 1/4 tsp salt, to taste, only after blending: the peppers and broth are salty (optional)
- 2 tsp lemon juice
To serve
- 6 tbsp nonfat Greek yogurt
- a few leaves fresh basil
Steps
- Warm the oil in a pot over medium heat and soften the onion for 6 minutes, then add the garlic and paprika for 1 minute.
- Add the beans, peppers and broth, bring to a simmer and cook for 10 minutes.
- Blend until completely smooth with a stick blender or in batches in a blender (lid vented, towel over the top). Season with the lemon juice and salt only if it needs it, and loosen with a splash of water if you like it thinner.
- Ladle into bowls and top each with a spoon of yogurt, swirled, and a basil leaf.
Good to know
Can I make it vegetarian?
Use vegetable broth and add a little extra yogurt on top to make up some of the broth's protein. The soup tastes much the same: about the same score.
Why bone broth?
It adds body and a fair bit of protein to a bean soup for very few calories. Ordinary chicken broth works too: the soup is a little thinner and less rich, with less protein in the bowl, and it is about the same score.
How long does it keep?
Five days in the fridge or three months in the freezer. It thickens as it stands; thin it with water when you reheat.
Per
- Calories
- 62
- Protein
- (33%)
- 5 g
- Fat
- (17%)
- 1 g
- Carbohydrates
- (50%)
- 8 g
- of which sugar
- 2 g
- Fiber
- 2 g
- Sodium
- 442 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 912 kcal goes into the pot and 1526 g of ingredients comes out as about 1465 g of food: 62 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.