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Tomato, White Bean Soup with Arugula and Poached Egg

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I always love the idea of soups as meals, but they are often not filling or balanced enough to do the trick. Tomato soup itself is delicious and nutritious, rich in Vitamin C, Vitamin K, potassium, fiber and many other vitamins, minerals and antioxidants. In other words, it’s good for your heart, bones and immune system, among other things. The addition of beans and egg adds fiber and protein, making this soup a balanced meal and true main course. It’s also super easy to make so you can have what feels like a gourmet meal on weeknights!

Further Food Nutritionist Commentary:

The combination of ingredients in this soup make this a perfect (and filling) protein-packed meal. Eggs and beans are great vegetarian sources of protein and excellent additions to transform this dish from an appetizer to a main option for lunch or dinner. The use of fresh herbs like oregano, thyme and basil add so much flavor to the dish without the addition of sodium. This recipe is perfect for so many people; it’s gluten-, dairy-, peanut-, soy-, seafood-, and tree-nut free.

By Samantha Bernstein Gordon, RD

Tomato, White Bean Soup with Arugula and Poached Egg

  • Prep Time:20 mins
  • Cook Time:40 mins
  • Servings: 4

Ingredients

1 tablespoon coconut oil
1 onion (chopped)
4 garlic cloves (smashed)
1/2 teaspoon kosher or coarse sea salt
2 tablespoons sun-dried tomato paste
2 pounds tomatoes (chopped)
2 1/2 15-ounce cans cannellini (drained and rinsed)

1 quart low-sodium vegetable broth
1 cup light coconut milk (make sure to shake a couple times before pouring)
1 teaspoon coconut nectar (or maple syrup)
1 tablespoon fresh oregano (chopped)
1 tablespoon fresh basil (chopped)
1 teaspoon fresh thyme (pluck off stems)
1/2 teaspoon red pepper flakes

 

For the topping:
4-6 eggs
water
arugula (to garnish)

Instructions

  1. Heat coconut oil in a large pot over medium-high heat.
  2. Add the onion, garlic and a pinch of salt. Cook until the onion is softened and almost translucent for about 5 minutes.
  3. Add the tomato paste and cook, stirring occasionally, for 1 minute.
  4. Add the chopped tomatoes, beans, broth, coconut water, herbs, red pepper flakes and 1/2 teaspoon salt.
  5. Bring to a boil then reduce heat to medium and simmer for 20 minutes.
  6. Purée the soup until smooth either by transferring in batches to a blender or using a hand immersion blender.*
  7. Leave about 1 cup of the bean, tomatoes, etc. unpuréed to give some added texture to the soup.
  8. Return to the pot, season soup with salt and then cover to keep warm.
  9. Serve in bowls topped with a poached egg and handful of arugula.

 

For Poached Eggs:
1. Bring a medium pot or saucepan of water to a boil and then lower heat until water is just barely bubbling.
2. Crack an egg into a small bowl and then slowly pour it into the water.
3. With a wooden spoon or spatula, lightly swirl the water for 10 seconds until the egg begins to set.
4. Pour in each of the remaining eggs in a similar fashion, swirling occasionally until the whites are set but the yolks are soft for about 4 minutes.
5. Remove the eggs with a slotted spoon.
6. Serve immediately or transfer to a bowl of cold water and refrigerate for up to 2 days.

*Note: Allow the soup to cool for about 5 minutes before using a handheld immersion blender or transferring to a standing blender. Fill the canister only halfway for each batch, starting at a low speed and slowly increasing or pulsing until smooth, depending on your blender.

Heat coconut oil in a large pot over medium-high heat. Add the onion, garlic and a pinch of salt. Cook until the onion is softened and almost translucent for about 5 minutes. Add the tomato paste and cook, stirring occasionally, for 1 minute. Add the chopped tomatoes, beans, broth, coconut water, herbs, red pepper flakes and 1/2 teaspoon salt. Bring to a boil then reduce heat to medium and simmer for 20 minutes. Purée the soup until smooth either by transferring in batches to a blender or using a hand immersion blender.* Leave about 1 cup of the bean, tomatoes, etc. unpuréed to give some added texture to the soup. Return to the pot, season soup with salt and then cover to keep warm. Serve in bowls topped with a poached egg and handful of arugula.   For Poached Eggs: 1. Bring a medium pot or saucepan of water to a boil and then lower heat until water is just barely bubbling. 2. Crack an egg into a small bowl and then slowly pour it into the water. 3. With a wooden spoon or spatula, lightly swirl the water for 10 seconds until the egg begins to set. 4. Pour in each of the remaining eggs in a similar fashion, swirling occasionally until the whites are set but the yolks are soft for about 4 minutes. 5. Remove the eggs with a slotted spoon. 6. Serve immediately or transfer to a bowl of cold water and refrigerate for up to 2 days. *Note: Allow the soup to cool for about 5 minutes before using a handheld immersion blender or transferring to a standing blender. Fill the canister only halfway for each batch, starting at a low speed and slowly increasing or pulsing until smooth, depending on your blender.

Nutrition Information

Per Serving:  Calories: 430; Total Fat: 14g; Saturated Fat: 8g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 1g; Cholesterol: 212mg; Sodium: 894mg; Potassium: 706mg; Carbohydrate: 55g; Fiber: 14g; Sugar: 16g; Protein: 23g

 

Nutrition Bonus:   Iron:16%; Calcium: 18%; Vit A: 57%; Vit C: 57%

 

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2 thoughts on “Tomato, White Bean Soup with Arugula and Poached Egg

  1. Samantha

    I love this. I think I’m going to roast the tomatoes first to give them some more umph. Can’t wait to make it on Monday!

    Reply
  2. Julia Winter

    I adore poached eggs, and never thought to put them in a soup–what a lovely summertime dish! I think I’m going to leave it chunky and serve with toasted bread!

    Reply

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