The Vegan Divas Cookbook: Smoky Tomato-Bean Soup

The Vegan Divas Cookbook: Smoky Tomato-Bean Soup
Rogerio Voltan/ The Vegan Divas Cookbook

The base of this nourishing soup is made from lots of fresh, ripe tomatoes, which are an excellent source of lycopene, vitamin C, and potassium. Smoked tempeh and paprika add a smoky-sweet flavor to the soup, while white cannellini beans add protein and fiber. Serve this with Vegan Divas cornbread .

6
Servings
365
Calories Per Serving
Deliver Ingredients

Ingredients

  • 2 Tbsp. (14 g/0.5 oz) olive oil
  • 1/2 Cup (113 g/4 oz) chopped smoked tempeh
  • 1 medium onion, finely diced
  • 3 Tbsp. (6 g/0.21 oz) chopped sage leaves
  • 3 cloves of garlic, finely chopped
  • 1 Tbsp. (6 g/0.21 oz) sweet smoked paprika
  • About 12 medium-size ripe tomatoes, peeled, seeded, and diced
  • 1 Tbsp. (9 g/0.3 oz) kosher salt
  • 2 Tbsp. (4 g/0.14 oz) coarsely chopped sweet marjoram
  • One 15 1/2-ounce (439 g) can cannellini or other white beans, drained and rinsed
  • Salt and freshly ground black pepper

Directions

Heat the olive oil in a large saucepan over medium heat until hot, then add the chopped tempeh and cook, stirring frequently, until it turns crisp, about 4 minutes. Add the onion, sage, garlic, and paprika and continue to cook, stirring occasionally, until the onion softens, about 4 minutes. Stir in the tomatoes and salt, partially cover, and simmer on medium-low heat for 30 minutes, until the tomatoes have released their liquid and the mixture is soupy.  

Stir in the marjoram and beans and cook for 5 more minutes, until the beans are heated through. Season with more salt and pepper if you like (the smoked tempeh is already little salty). Keep the soup over low heat until ready to serve.

*Note: To peel the tomatoes, half fill a medium saucepan with water and bring the water to a boil over high heat. Using a paring knife, cut a small "X" in the pointed end of each tomato. Add 3 tomatoes at a time to the boiling water and, once the water returns to the boil, boil them for 20 to 30 seconds. Using a slotted spoon, transfer the tomatoes to the bowl of ice water. Repeat with the remaining tomatoes. To seed the tomatoes, cut each one in quarters and scoop out and discard the seeds with your fingers.

Vegan Shopping Tip

As an alternative to sugary, salty, processed foods, try shopping for fruits and vegetables that are in season.

Vegan Cooking Tip

For a healthier alternative, substitute honey or molasses for sugar in baking recipes, and use a 3:1 blend of canola oil to olive oil instead of butter when cooking over the flame.

Nutritional Facts

Total Fat
6g
9%
Sugar
9g
N/A
Saturated Fat
1g
5%
Protein
24g
47%
Carbs
60g
20%
Vitamin A
134µg
15%
Vitamin B6
0.6mg
28.5%
Vitamin C
36mg
60%
Vitamin E
2mg
11%
Vitamin K
49µg
61%
Calcium
266mg
27%
Fiber
16g
63%
Folate (food)
334µg
N/A
Folate equivalent (total)
334µg
84%
Iron
10mg
56%
Magnesium
194mg
48%
Monounsaturated
2g
N/A
Niacin (B3)
3mg
13%
Phosphorus
345mg
49%
Polyunsaturated
2g
N/A
Potassium
2066mg
59%
Riboflavin (B2)
0.2mg
14.6%
Sodium
846mg
35%
Thiamin (B1)
0.5mg
30.1%
Zinc
3mg
23%