High Protein Tomato Soup
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When the winter starts to get under your skin and into your bones, you will want to eat this soul-warming Sausage Cannellini Bean Tomato Soup. It’s a great comfort food for any cold days and especially because is made from scratch and therefore full of nutrients as well.

Cannellini Bean Tomato Soup

Why did I use cannellini beans?

These beans are creamy with a mild nutty flavour, they are very similar in shape to kidney beans but a different flavour. You can use any beans you like. I have used dry beans instead of tinned ones because I like to complicate my life, ha ha ha, nuh! I am kidding, I just like to cook everything from scratch, but feel free to used tinned beans.

How to reduce gas discomfort when eating beans in general?

There is a myth around this topic. Some people might say by soaking them for at least 8 hrs to 12 hrs and draining that water out and boiling the beans in new water will reduce the gas discomfort.

Weeell, you need to discard the boiled water as well. In fact, when you do this you are throwing away most of these chemicals that have been sprayed on them while growing. But you are also discarding part of their nutritional value but sadly it’s a one-way road.

White Beans
Photo by Marina Leonova from Pexels

On the other hand, buying organic beans will help to reduce gasses because they would have fewer chemicals or if hardly any while growing. Also, when you bring them to a boil, please discard the water they’ve boiled in, just in case.

Let’s talk spices, herbs and add ons

Sundried tomatoes I think there is a key ingredient in this Sausage Cannellini Bean Tomato Soup. It will add that special intense and concentrated flavour that raw tomatoes don’t have.

What goes better with tomato soup than paprika? smoked paprika of course that is why I included both in this soul-warming soup along with thyme and bay leaves.

Sooo, What about meat?

Well for this Sausage Cannellini Bean Tomato Soup I use Bockwurst sausages because I like the taste and the texture, but feel free to swap this for any other type of sausage you love.

Sausage Cannellini Bean Tomato Soup
Photo by Thirdman from Pexels

How to serve the soup?

You can serve this Sausage Cannellini Bean Tomato Soup on its own, with some Gluten-Free Irish Brown Bread or traditional focaccia.

What to do with the leftovers?

You can have them for Sunday brunch with some soft corn tortillas, salsa, chili sauce and fried eggs. A complete full high protein meal. Also, this soup freezes well, in an airtight container for up to a month.

Hope you enjoy my recipe and give it a go, snap a picture tag me on Instagram @ikarlina_l #ikarolina_l so I can see it. Also, I am on Pinterest iKarolinaL and Facebook ikarolinal . It will make my day.

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This is my recipe for Sausage Cannellini Bean Tomato Soup. If you like the recipe then consider sharing it with other Soup lovers on social media.


Recipe by iKarolinaCourse: RecipesCuisine: MediterraneanDifficulty: Easy


Prep time


Cooking time




Total time






  • 1 onion

  • 3 garlic cloves

  • 1 red pepper

  • 6 Sun-dried tomatoes

  • 1 tsp dried thyme

  • 1 tbsp paprika

  • 1 tbsp smoked paprika

  • ¼ tsp cayenne pepper

  • ¼ tsp hot paprika or chilli powder (if you like it hotter ¼ tsp each)

  • ½ tsp black pepper corn

  • 1/8 tsp white pepper

  • ¼ tsp pink himalayan salt

  • 1 tbsp tomato puree

  • 1 can (400ml) chopped tomatoes

  • 500ml vegetable stock, reduced salt

  • 2 tbsp balsamic vinegar

  • 3 bay leaves

  • 250g dried cannellini beans

  • 3 extra-large Bockwurst sausages, or any sausage or your choice


  • Soak the dried cannellini beans with plenty of water for at least 8 hours or overnight.
  • Cook the cannellini beans until soft and tender. Move out from the heat and reserve.
  • In a medium-big pan on medium heat add a tbsp of organic extra virgin cold pressed coconut oil. Chop the onion in small square and add to the pan.
  • Mince the garlic and roughly chop the pepper into 2 cm pieces. Add them to the pan, stir and let fry for a few minutes until the pepper have softened.
  • Add the chopped sundried tomatoes, dried thyme, paprika, smoked paprika and tomato puree. Stir and let cook for a minute with the lid on.
  • Follow add the chopped tomatoes, vegetable stock, balsamic vinegar and bay leaves. Bring to a simmer and cook for 20 minutes.
  • In a fry pan brush some coconut oil and cook the sausages for 10 min, flipping them half way through or cook according to packet instructions. Set aside to cool and cut them into 1cm slices.
  • After 20 minutes are up, add the cannellini beans and leave for a further 10 minutes. Taste and season with salt and pepper.
  • Add the sausages to the soup cook for further 5 min and serve.

Nutrition Facts

5 servings per container

  • Amount Per ServingCalories334
  • % Daily Value *
  • Total Fat 17g 27%
    • Saturated Fat 6g 30%
    • Trans Fat 0g
  • Cholesterol 0mg 0%
  • Sodium 866.7mg 37%
  • Potassium 41.1mg 2%
  • Total Carbohydrate 22.3g 8%
    • Dietary Fiber 13g 52%
    • Sugars 6.9g
  • Protein 16.8g 34%

  • Vitamin A 21.1%
  • Vitamin C 72.9%
  • Calcium 4.4%
  • Iron 2.9%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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