- Prep-time: / Ready In:
- Makes 7 cups soup + 12 breadsticks
- Serving size: ¼ of recipe
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This savory summer soup blends the sun-ripened flavor of fresh tomatoes with the char and depth of fire-roasted canned tomatoes. Sweet corn kernels and hearty navy beans add a delicious texture to the velvety base, making it filling enough to keep you satisfied for hours afterward. Serve this soup hot or chilled with a drizzle of homemade pesto on top—and don’t forget to dunk the twisty breadsticks!
Ingredients
- 1 tablespoon whole wheat flour
- 12 oz. refrigerated whole wheat pizza dough or 1 recipe Homemade Oil-Free Pizza Dough
- 1 recipe Homemade Vegan Pesto Sauce
- ½ cup chopped onion
- ½ cup chopped red bell pepper
- 3 cloves garlic, minced
- 2 14.5-oz. cans no-salt-added fire-roasted diced tomatoes, undrained
- 2 cups chopped fresh tomatoes
- ½ cup chopped cooked sweet potato
- 1 15-oz. can no-salt-added navy beans, rinsed and drained (1½ cups)
- 2 ears fresh sweet corn, husks and silks removed, kernels cut off cob (1 cup)
- Sea salt, to taste
- Freshly ground black pepper, to taste
Instructions
- Preheat oven to 375°F. For breadsticks, line a baking sheet with parchment paper or a silicone baking mat. Sprinkle flour on a work surface. On the work surface, roll pizza dough to a 12-inch square. Spread ½ cup Homemade Vegan Pesto Sauce over dough. Cut into 12 strips. Twist strips; place on prepared pan. Bake 15 to 18 minutes or until edges are lightly browned.
- In a large pot cook onion, bell pepper, and garlic over medium 3 to 4 minutes or until tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add canned tomatoes, fresh tomatoes, and sweet potato. Bring to boiling; reduce heat. Simmer, uncovered, 5 minutes.
- Using an immersion blender, blend soup until it is mostly smooth with some chunks. Stir in beans, corn, and the remaining pesto sauce; heat through. Season with salt and pepper. Serve with breadsticks.
Nutritional Information:
Per serving (¼ of recipe): 473 calories, 85 g carbohydrates, 19 g protein, 7 g total fat, 1 g saturated fat, 0 g cholesterol, 628 mg sodium, 14 g fiber, 16 g sugar
Note: Nutritional information is provided as an estimate only.
Comments (7)
(5 from 3 votes)I havn't made this yet . I wanted to check and be sure you were suppose to add the remaining pesto sauce to the tomato soup, I was thinking it was for the breadsticks. Thanks
I omitted the beans, used chickpeas instead..also used acorn and butternut squash instead of sweet potatoes a few times..delishious cold as well as hot
My family love this recipe and we make it every week. Simple and easy but super tasty!
Can you use canned or frozen corn?
What is the protein content for the soup? Thank you
Protein is a misnomer and does not need to be tracked on a plant-based diet (or any diet). All plants contain ALL essential amino acids and if you eat enough calories you will get enough protein. Our body doesn't care where it gets the amino acids from, it breaks them down to form 'protein' chains. Proteins are polymer chains made of amino acids linked together by peptide bonds. Eating 'protein' doesn't make protein. The ONLY reason that protein is considered a food group is that amino acids provide energy - but so does alcohol so?
As a response to Jeff's comment. Alcohol is not considered a nutrient, as it is not essential for life. Yes, it provides calories, but it is also technically a poison to our bodies. Protein (amino acids) are one of the components required for life, which is why it is considered a nutrient (along with carbs, fats, water, vitamins, and minerals). Protein encompasses all amino acids, and while many foods contain amino acids, it is the relative ratios of each amino acid that are important. Some amino acids are essential, meaning we can't make them ourselves, while others we can make from other amino acids. For our bodies to make protein, we need amino acids in a specific ratio. That is why some sources of amino acids are considered complete versus others. If you are limited in one essential amino acid, your body's protein-building capacity will be limited. The good news is that you can get these amino acids throughout the day. They don't have to come from one specific meal or food source.