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Chunky tomato soup

Updated: Oct 17, 2021

This is my go-to weekday lunch. I like to cook a batch on Sundays, and store the finished product in mason jars. This makes it easy to pour into a bowl, warm up, obviously sprinkle with some cheese, and enjoy. I love not having to worry about measuring out my lunch when I'm in a rush during the work week, and the mason jar approach helps to solve for this.

This recipe is naturally vegan, and is creamy and hearty all on its own. Even so, I can almost never resist adding whatever shredded cheese I have on hand, or a dollop of ricotta. It doesn't need it, but it makes it that much more delicious.

The first photo is the soup before it's blended, the second shows the texture I typically blend it to, and then last is how I often serve it for lunch (shredded Monterey jack and added red pepper flakes)!

This soup is simple to put together, and very customizable. Add as much or as little of the spices as you'd like. Too chunky? Add more vegetable broth. You can even customize the type of beans you use in the soup - it is a great canvas with simple, yet delicious flavors. It also freezes really nicely, so I often make a double batch and put half right in the freezer.


  • 3 tablespoons olive oil

  • 1 chopped yellow onion

  • 2 teaspoons minced garlic

  • 2 1/2 cups vegetable broth

  • To taste: salt, pepper, dried sage and thyme (optional: crushed red pepper flakes)

  • 28 oz can crushed tomatoes

  • 15 oz can chickpeas with liquid

  • 15 oz can cannellini beans rinsed

Cooking time: 45-60 minutes

Cooking instructions:

In a large pot, heat the olive oil, chopped onion, and minced garlic over medium to high heat. Stir until the onions are tender, about 5 minutes.

Add the vegetable broth and both cans of beans (including chickpea liquid). Bring to a simmer.

Add your thyme, sage, crushed red pepper, salt, and pepper to taste. Stir in the crushed tomatoes and bring to a boil.

Reduce to a light boil and let cook uncovered for 30 minutes to reduce.

Remove your pot from the heat and allow your soup to cool slightly. Use an immersion blender to partially blend the soup until the texture is to your liking!

Carb and serving info:

Servings: 4 (about 2 cups each)

Carbs per serving: 52.6

Note: Carb information is calculated based on the specific ingredients I used to cook with to help guide my own insulin to carb ratio when dosing before I eat my home cooked recipes.


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