Serves: 4
Prep time: 10 minutes
Cook time: 40 minutes
Total time: 50 minutes
Nutrition per serving
Approximately 350 kcal | 16g protein | 10g fibre
Ingredients
1.5 kg ripe tomatoes, halved
2 onions, cut into wedges
4 garlic cloves, unpeeled
1 large bunch fresh basil
1 tbsp extra virgin olive oil
500ml low-salt vegetable stock
1 x 400g tin cannellini beans, drained and rinsed
150g Greek yoghurt
Black pepper, to taste
2 tbsp pumpkin seeds, to serve
Method
Preheat the oven to 200°C/180°C fan.
Place the tomatoes, onions and unpeeled garlic on a large roasting tray. Drizzle with olive oil and roast for around 30 minutes, until the tomatoes are soft and beginning to caramelise.
Allow the garlic to cool slightly, then squeeze it from its skin.
Add the roasted vegetables, garlic, cannellini beans, most of the basil and around half of the stock to a blender. Blend until smooth.
Add more stock gradually until you reach your preferred consistency.
Return to a saucepan and warm gently. Season with black pepper.
Serve with a spoonful of Greek yoghurt, fresh basil and pumpkin seeds.
Why This Works on GLP-1 Medication
Soup can be particularly useful when your appetite is reduced and a large meal feels difficult to manage. The cannellini beans and Greek yoghurt add protein, while the beans and vegetables provide fibre, helping turn a simple tomato soup into a more balanced meal.
Tomatoes are also rich in lycopene, an antioxidant carotenoid. Cooking tomatoes and consuming them with a little fat, such as olive oil, can improve lycopene availability.
Gut & Blood Sugar Insight
Beans provide a combination of soluble and insoluble fibre, supporting digestive health and helping slow the digestion of the meal. Blending beans into the soup is also an easy way of increasing fibre and plant protein without dramatically increasing portion size.
Portion Guidance
Start with a smaller bowl if your appetite is low and have more if you are still comfortably hungry. If soup alone does not feel substantial enough, pair it with a slice of wholegrain toast or another protein-rich side.
Easy Swaps
Use butter beans instead of cannellini beans. For a dairy-free version, replace Greek yoghurt with an unsweetened soya alternative. You can also use a mix of different tomatoes depending on what you have available.
Gentle Reminder
A smaller appetite does not mean nutrition becomes less important. When portions are smaller, including sources of protein, fibre and micronutrients can help you get more nutrition from the food you are able to eat.