cherry image
White Bean Soup with Toasted Cheese and Tomato⏱ 15 min total
Recipes

White Bean Soup with Toasted Cheese and Tomato

Per 1 serving · 558 g · 15 ingredients

Calories
668
33%
of a 2,000 cal day
  • Protein
    36g
    22% of calories
  • Carbs
    95g
    58% of calories
  • Fat
    15g
    20% of calories
Portion

At a glance

One serving of White Bean Soup with Toasted Cheese and Tomato (558 g) has 668 calories, with 36 g of protein, 95 g of carbohydrates and 15 g of fat. Most of its energy comes from carbs (58% of calories). It is high in protein (73% DV), dietary fiber (53% DV) and Vitamin E (20% DV). Keep an eye on sodium and saturated fat, which provide 51% and 33% of the daily value.

Per 100 g
120cal
low energy density
Protein per 100 cal
5.4g
Net carbs
80g
carbs minus fiber
Fiber
15g
6 g sugar

High in

20%+ of the daily value

  • Protein73%
  • Dietary fiber53%
  • Vitamin E20%
  • Thiamine60%
  • Riboflavin (B2)39%
  • Niacin23%

Good source of

10–19% of the daily value

  • Vitamin A10%
  • Vitamin K11%
  • Vitamin B1212%
  • Pantothenic acid17%

Watch

20%+ of the daily value

  • Sodium51%
  • Saturated fat33%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 10 min
  1. 1

    Set an oven rack about 4 inches from the broiler and preheat the broiler. Line a rimmed baking sheet with foil for easy cleanup.

  2. 2

    In a medium saucepan, combine the wine, rosemary, thyme, and about three-quarters of the vegetable broth. Bring to a boil over high heat, then reduce to a gentle simmer.

  3. 3

    In a blender, add the beans, shallot, garlic, olive oil, butter, the remaining broth, and about one-quarter of the simmering broth from the pot. Blend until completely smooth and emulsified, about 2 minutes.

  4. 4

    Arrange the bread on the prepared baking sheet and top evenly with the mozzarella. Broil until the cheese is melted, browned, and bubbling, 1 to 2 minutes. Remove from the oven.

  5. 5

    Spoon the chopped tomato evenly over the cheese toasts and sprinkle with the Parmesan.

  6. 6

    Fish out and discard the herb sprigs from the simmering broth. Whisk the bean puree into the pot and return to a gentle boil; season with a pinch of salt and a few grinds of black pepper.

  7. 7

    Ladle the soup into bowls, garnish with a few rosemary or thyme leaves and more black pepper if desired, and serve with the tomato–cheese toasts.

Vitamins & minerals

Amounts for 1 serving (558 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A86 μg
10%
Vitamin C6 mg
7%
Vitamin D0.2 μg
1%
Vitamin E3 mg
20%
Vitamin K14 μg
11%
Thiamine1 mg
60%
Riboflavin (B2)1 mg
39%
Niacin4 mg
23%
Vitamin B60.3 mg
26%
Folate (B9)261 μg
65%
Vitamin B120.3 μg
12%
Pantothenic acid1 mg
17%
Choline16 mg
3%

Minerals

NutrientAmount% Daily Value
Calcium521 mg
52%
Iron11 mg
134%
Potassium1,459 mg
31%
Magnesium173 mg
41%
Phosphorus494 mg
71%
Zinc5 mg
43%
Copper1 mg
81%
Manganese2 mg
83%
Selenium28 μg
51%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene31 μg—
Arginine2 g—
Aspartic acid3 g—
Beta carotene171 μg—
Caffeine0 mg—
Cystine0.4 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride60 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid7 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine2 g—
Lactose0 g—
Leucine3 g—
Lycopene791 μg—
Lysine2 g—
Maltose2 g—
Methionine1 g—
Monounsaturated fats5 g—
Phenylalanine2 g—
Polyunsaturated fats2 g—
Proline2 g—
Retinol70 μg—
Serine2 g—
Starch28 g—
Sucrose0 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 61 g—
Tryptophan0.4 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D30.2 μg—

Burning 668 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 127min
    Walking (3.5 mph)
  • 80min
    Cycling (moderate)
  • 56min
    Running (6 mph)
  • 94min
    Swimming laps

Common questions

How many calories are in White Bean Soup with Toasted Cheese and Tomato?

One serving of White Bean Soup with Toasted Cheese and Tomato (1 serving) has 668 calories, which works out to 120 calories per 100 g. That is about 33% of a 2,000-calorie day.

Is White Bean Soup with Toasted Cheese and Tomato high in protein?

It provides a solid 36 g of protein per serving (73% of the 50 g daily value), but protein supplies only 22% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is White Bean Soup with Toasted Cheese and Tomato keto-friendly?

It is hard to fit into a strict keto diet. One serving has 80 g of net carbs and 58% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in White Bean Soup with Toasted Cheese and Tomato?

1180 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in White Bean Soup with Toasted Cheese and Tomato?

6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

More recipes

View all