Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"I think of New York as a puree and the rest of the United States as vegetable soup." -Spalding Gray, Author

The refrigerator light goes on...

Using beans as the base for a creamy soup like this works in so many ways. First and foremost, the creamy texture mimics the richness of a soup made with heavy cream. There is the additional fiber and great quality protein with the added bonus of improving your Mediterranean Diet Score with the legumes.

This is so light and refreshing for summer but at the same time filling and satisfying. Serve with a side salad and a whole grain roll for the perfect meal on a hot day.


Chilled White Bean Soup with Sun Dried Tomatoes

Servings: 4 | Serving size: about 1 1/2 cups

Cooking Time: 90 Minutes (does not include chilling time)

This recipe can be multiplied and makes great leftovers.

Chilled White Bean Soup with Sun Dried Tomatoes


  • 2 ounces sun dried tomatoes
  • 1 cup water
  • 4 cups no salt added vegetable stock
  • 2 Tbsp. green bell pepper (finely diced)
  • 1 Tbsp. shallot (minced)
  • 2 tsp. olive oil
  • 1 medium white onion (diced)
  • 2 medium ribs celery (diced)
  • 2 – 15 ounce cans no salt added white beans (drained and rinsed)
  • 1/4 tsp. salt
  • to taste fresh ground black pepper
  • 3 Tbsp. fresh oregano

Place the sun dried tomatoes in a small sauce pan with the water.

Place the sauce pan over high heat and when it begins to boil reduce the heat to low and simmer until all the water has evaporated.

When the tomatoes are cooked allow them to cool slightly and then mince.

Toss together with the peppers, shallot and 1 teaspoon of the olive oil. Chill.

While the tomatoes are cooking place the other 1 teaspoon olive oil in a large sauce pan over medium high heat.

Add the diced onion and cook for about 4 minutes.

Add the celery and cook, stirring frequently, for about 4 minutes.

Add the beans, salt and pepper with the vegetable stock.

Stir, let come to a slow boil and then reduce the heat to low.

Cover and simmer for 45 minutes.

Let the soup cool for about 20 minutes, add the oregano and puree with a immersion blender or in a blender.


Serve the chilled soup topped with the sun dried tomato compote.

Nutrition Facts

Serving size: about 1 1/2 cups

Servings: 4

Amount Per Serving

Calories 305 Calories from Fat 36
% Daily Value
Total Fat 4g 5%
    Saturated Fat <1g 2%
    Monounsaturated Fat 2g
    Trans Fat 0g
Cholesterol 0mg 0%
Sodium 260mg 11%
Total Carbohydrates 49g 18%
    Dietary Fiber 11g 41%
    Sugars 7g
Protein 20g
Vitamin K 18mcg