This creamy vegan tomato soup recipe unlocks the incredible power of tomatoes and heightens their flavor and benefits with aromatic garlic, fragrant basil, protein-packed beans, and spicy red pepper.

Replacing a meal with a plant-based soup is one of the best ways to stock up on nutrition without overloading the digestive tract. Soup not only leaves you feeling full but also can keep your calorie consumption lower than usual, so you can happily walk away from the table without needing or wanting much else.

Tomatoes are unique in that the body better absorbs their most valuable asset – the antioxidant lycopene – when they are cooked. Cooking breaks down the cell walls of tomatoes, allowing lycopene to become more bioavailable to the body. Considering lycopene’s role in reducing the risk of coronary heart disease, preventing cancer, and fighting off a range of other chronic diseases, you better have a big spoon!

I prefer this soup warm, but you could also enjoy it chilled. Enjoy!

Serves 2

Ingredients

• 2 tablespoons olive oil
• 3 garlic cloves, minced
• ½ white onion, chopped
• 4 cups diced Roma tomatoes
• 1 cup cooked white beans, drained and rinsed
• 1 cup low-sodium vegetable broth
• Salt and pepper to taste
• ½ cup vegan milk (almond, coconut, rice, etc.)
• Handful basil leaves
• Pinch red pepper flakes

Directions

In a medium-sized pot over medium-high heat, add the olive oil, garlic, and onion. Sauté the mixture for a few minutes, allowing the onion to sweat and become translucent. Add the tomatoes (including their liquids!), beans, broth, salt, and pepper. Stir. Bring to a boil and then reduce heat to a simmer. Let simmer for 15 minutes, stirring occasionally.

Stir in the vegan milk, basil leaves, and red pepper flakes. Simmer for another 2-3 minutes.

Turn off the heat. Use an immersion blender to blend the soup. If you are using a standing blender, remove the pot from the heat and let cool slightly before blending. Return to the pot to reheat.

Serve and enjoy with a basil, red pepper flake, and olive oil garnish!

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The post Creamy Vegan Tomato Soup Recipe with White Beans and Basil appeared first on EcoSalon.

This vegetable soup recipe is full of a variety of textures, flavors and shapes that work together to keep you cold-free this winter.

In the winter months, it’s easy to fall sick if you are not supplementing your diet with foods that help keep your body in balance and thus equipped to fight off disease.

The immune system is not just one identifiable part that feeds on certain vitamins, minerals and nutrients. Instead, it is a system that requires an overall balanced body that is strong enough to fend off disease. By eating more plant-based foods and staying active, you are doing your best to keep your immunity system in check. This vegetable soup recipe is simply a terrific representation of the rainbow of plant-based foods you should be eating to keep warm and satisfied during the cold season. It is full of flavor and devoid of fat. Enjoy!

Immunity-Boosting Winter Vegetable Soup

Serves 6-8

Ingredients

• 2 cups uncooked barley
• 2 cups kale leaves, pieced
• 15 1/2-ounces cooked kidney beans
• ½ cup chopped dried tomatoes
• ½ cup chopped cauliflower
• 1 carrot, shredded
• 1 scallion, chopped
• 1 stick celery, chopped
• 1 long green bell pepper, chopped
• 1/2 red bell pepper, chopped
• 1/4 cup chopped fresh dill
• 1/2 onion, chopped
• 2 cloves garlic, diced
• 2 tablespoons tomato paste
• 2 teaspoons cumin
• 1/4 teaspoon sweet paprika
• 2 teaspoons salt
• 1 teaspoon black pepper
• 6 cups hot water

Directions

Place all of the ingredients into a large deep pot and bring the mixture to a boil. Fold and stir all the ingredients so that all is evenly combined. Once the mixture reaches a boil, reduce it to a simmer and cook with a lid for 45 minutes to an hour until the barley is cooked through and the veggies are tender.

Photo Credit: GlowKitchen

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The post Immunity Boosting Winter Vegetable Soup Recipe appeared first on EcoSalon.