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A filling tomato-based soup providing plant protein and fiber.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Tomato White Bean Soup (240 g) has 192 calories. That works out to 80 calories per 100 g. It contains 28 g of carbs, 10.4 g of protein, 4 g of fat and 8 g of fiber. Its 0.4 mg of Copper covers 43% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 240 g
192
KCAL / 240G
Carbs
28g
· 10% DV
Protein
10.4g
· 21% DV
Fat
4g
· 5% DV
Fiber
8g
· 29% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 22% · Fat 19%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 192 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 0.53 g | 3% |
| Trans fat | 0 g | |
| Sodium | 576 mg | 25% |
| Total carbohydrate | 28 g | 10% |
| Fiber | 8 g | 29% |
| Protein | 10.4 g | 21% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 192 kcal |
| 100 g | 100 g | 80 kcal |
| ½ cup (small) | 120 g | 96 kcal |
| 1 serving (medium) | 300 g | 240 kcal |
| 1.5 cup (large) | 360 g | 288 kcal |
| 2 cup (extra large) | 480 g | 384 kcal |
| 1 bottle (large) | 500 g | 400 kcal |
| 1 bottle (extra large) | 750 g | 600 kcal |
Calculated from 80 calories per 100 g.
To make Tomato White Bean Soup, cook onion with tomatoes or tomato paste, then add tender white beans and broth or water. Simmer until the flavors come together, and season with salt, pepper, and herbs. Use already-cooked beans to keep the preparation simple.
Cannellini, great northern, and navy beans all work well in Tomato White Bean Soup. Choose beans that hold their shape if you want distinct, tender bites; mash or blend some of them if you prefer a thicker soup.
Mash some of the beans against the side of the pot to thicken Tomato White Bean Soup. You can also blend a portion of the soup and stir it back in; both methods give it a creamy texture without needing cream or flour.
Yes, Tomato White Bean Soup freezes well. Let it cool, divide it into airtight containers, and leave a little room for expansion. Thaw it in the refrigerator and reheat it thoroughly, stirring in a splash of water or broth if it has thickened.
Tomato White Bean Soup keeps for about three days in a covered container in the refrigerator. Cool it promptly after cooking, and reheat only the portion you plan to eat so the rest stays safely stored.
Crusty bread, a green salad, or a grilled cheese sandwich pairs well with Tomato White Bean Soup. For a heartier meal, serve it alongside a grain such as rice or farro; the soup is also filling enough to enjoy on its own.
Build flavor in Tomato White Bean Soup by sautéing onion and garlic before adding the tomatoes, then seasoning with black pepper, oregano, or thyme. A little lemon juice stirred in just before serving can brighten the tomato and bean flavors.
Yes, canned white beans are convenient for Tomato White Bean Soup because they are already cooked. Drain and rinse them, then stir them in near the end of cooking so they warm through without breaking apart.
Yes, you can blend Tomato White Bean Soup until smooth, or blend only part of it to keep some whole beans in each bowl. Let hot soup cool slightly before using a countertop blender, and avoid filling it to the top.
Beans can stay firm in Tomato White Bean Soup if they were not fully tender before acidic tomatoes were added. Cook dried beans until soft first, then add the tomatoes; older dried beans may also take longer to cook.
Vitamins
Folate
76.8µg · 19% DV
Vitamin C
15.6mg · 17% DV
B1
0.19mg · 16% DV
B6
0.24mg · 14% DV
Minerals
Copper
0.38mg · 42% DV
Manganese
0.6mg · 26% DV
Sodium
576mg · 25% DV
Phosphorus
161mg · 23% DV
Potassium ⭐
456mg · 13% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 192 calories in 1 cup (medium) (240 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Tomato white bean soup brings tender dried white beans together with tomatoes in a hearty, home-style soup. It is familiar in Turkish cooking, where recipes may also start with onion and a little oil; the exact seasoning and thickness vary from kitchen to kitchen. The beans soften as they cook, giving the broth body, while tomato adds a gentle tang.
In Turkey it may be served as a first course or as a simple meal, especially on a cool day, with bread alongside. For English-speaking readers elsewhere, it makes an easy one-pot lunch or supper. Beans provide plant protein and fibre, making the soup filling; use a light hand with oil and add a crisp salad for a lighter meal.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.53g
MONOUNSATURATED
1.73g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 15.4:1
Above the ideal 4:1 (15.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.