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Recipe for a Creamy Tomato Soup which is low-fat (or fat-free), gluten-free and dairy-free. White bean puree is the secret ingredient for this creamy soup.

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Why is it that on a rainy, cold day my mind latches on to Cream of Tomato soup and grilled cheese sandwiches and can’t let go?

Is it just me? I’m curious…if your mind does the same thing, please pipe in below and let me know.

It was as a result of this free association that on a rainy day over the Christmas holidays this recipe for Creamy Tomato Soup came into being. And there are at least 3 of us in this family who are very thankful (of course Rob wouldn’t even try it…that whole fruit/vegetable thing!)

And, because like most of us, I overindulged over the Christmas holidays, I wanted to make a lighter version of this classic soup. I was also looking for a very classic, simple version of Creamy Tomato Soup.

Recipe for a Creamy Tomato Soup which is low-fat (or fat-free), gluten-free and dairy-free. White bean puree is the secret ingredient for this creamy soup.

Don’t get me wrong, I love all the oven-roasted, basil, spicy tomato soups out there; but on this particularly chilly day, I craved a traditional and simple soup.

So, how do you get the ‘creamy’ part of the Creamy Tomato Soup without the cream (because of the whole wanting to eat ‘lighter’ thing)? Do you remember this Creamy Turkey Soup recipe and its magic ingredient? If not, I’ll spill the beans (pun intended)…pureed white beans! This is exactly what I used in my creamy turkey soup, so be sure to check out that recipe as well!


This simple ingredient is opening up a world of creamy, yet fat-free options for me.

White or navy beans, well-pureed in your blender or food processor, add the creamy depth and texture that I look for in my creamy soups.

Recipe for a Creamy Tomato Soup which is low-fat (or fat-free), gluten-free and dairy-free. White bean puree is the secret ingredient for this creamy soup.

And, it has the added benefit of adding extra fiber, protein, and nutrition. Even the non-bean lovers in my family enjoy this soup and did not mind the addition of the beans.

And what’s a bowl of creamy tomato soup without the requisite grilled cheese sandwich?  While I don’t have a medical condition that prevents me from consuming gluten, I just feel so much better and lighter when I stay away from it.

These little cheese crisps, made from nothing more than grated cheddar cheese provided enough of the grilled cheese taste I needed to partner with the soup, without the gluten.


I used the Costco brand (Kirkland’s) Organic Tomato Sauce and my homemade chicken stock for this soup.

By the by, did you know that all Kirkland brand canned products are in BPA-free cans? One of the many reasons I love Costco.

Recipe for a Creamy Tomato Soup which is low-fat, gluten-free and dairy-free. White bean puree is the secret ingredient for this creamy soup..

Recipe for a Creamy Tomato Soup which is low-fat (or fat-free), gluten-free and dairy-free. White bean puree is the secret ingredient for this creamy soup.

Creamy Tomato Soup (fat, dairy and gluten free)

Yield: 4 servings
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

A creamy tomato soup free from fat, dairy and gluten


  • 2 15-ounce cans of tomato sauce
  • 2 cups of chicken broth
  • 1 15-ounce can of white beans
  • 1/2 small onion
  • 1 tablespoon olive oil, optional
  • 1/2 teaspoon oregano
  • Salt and pepper to taste.


  1. If you use olive oil, saute the onions in the oil until soft.
  2. (If not using olive oil, place the tomatoes, broth, oregano, onions, and salt and pepper in a pan together, over medium-low heat. Cook for 30-45 minutes or until onion is soft)
  3. Once onions soften, add tomatoes, broth, oregano, salt, and pepper and cook on medium-low for 30 minutes.
  4. While tomatoes cook, puree the white beans with their liquid in your food processor or blender. Add water as necessary to achieve a thick pudding consistency.
  5. Add the pureed beans to your tomato mixture.
  6. I use a hand blender/emulsion stick to make sure the soup is well blended. But you could just as easily add it to your blender to further combine it.
Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 244Total Fat: 5gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 2mgSodium: 1631mgCarbohydrates: 40gFiber: 10gSugar: 9gProtein: 14g

Did you make this recipe?

Please leave a comment on the blog or share a photo on Facebook

Cheddar Cheese Crisps

Cheddar Cheese Crisps

Yield: 12
Prep Time: 2 minutes
Cook Time: 8 minutes
Total Time: 10 minutes

Gluten-Free Cheddar Cheese Crisps


  • Grated Cheddar Cheese


  1. Preheat oven to 375'
  2. Place 12 little mounds (tablespoon full) of cheddar cheese on parchment lined baking sheet.
  3. You can clean up the edges to make them more uniform if you desire.
  4. Leave about 2 inches between each mound
  5. Bake for about 8-10 minutes.
  6. Watch them carefully and take them out when they stop bubbling.
  7. They can go from done to burnt in a NY second.

Recommended Products

As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.

Nutrition Information:
Yield: 12 Serving Size: 1
Amount Per Serving: Calories: 10Total Fat: 1gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 2mgSodium: 15mgCarbohydrates: 0gFiber: 0gSugar: 0gProtein: 1g

Did you make this recipe?

Please leave a comment on the blog or share a photo on Facebook


We like this soup so much I’ve made it twice since Christmas. My next task is to make a large batch and can it.

This soup almost makes me wish for another cold and dreary day so I have a great excuse to whip up another batch.  Do you have a go-to recipe on a cold/rainy day?

Thanks again for spending a few minutes of your busy day with me today.

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Until next time…




  1. Tammy

    January 31, 2017 at 11:50 am

    It is a cold dreary day here in Minnesota! This soup sounds perfect and just what I need!

    • lynn

      February 4, 2017 at 3:11 pm

      Perfect! Are you counting the says until you can leave that cold weather?

  2. Robin

    January 31, 2017 at 11:54 am

    Lynn, I can’t even begin to tell you how good this sounds today! I love tomato soup anytime, but our heat went out last night and it’s snowing today and one of the coldest days we’ve had this winter. I would do anything for this soup right now. I love the idea of using beans for a healthier version! It looks delicious!

    • lynn

      February 4, 2017 at 3:13 pm

      Holy Cow…I hope your heat is back on! Yikes! I do hope you like it…I know that you are a tomato soup connoisseur, so would love your feedback.

      Hugs…and stay warm.


  3. sherry cole

    January 31, 2017 at 5:44 pm

    Lynn, this soup sounds wonderful for a January night. I am very interested in trying one of these soups made with beans. I know lots of people will be excited to find a dairy free tomato soup.

    • lynn

      February 4, 2017 at 3:14 pm

      Hi Sherry, it is quickly becoming one of my favorite soups! If you have the beans then it’s really easy to make. Enjoy!


  4. Katrin

    February 1, 2017 at 3:53 pm

    Lynn, I pinned this right away, this is going to be our weekend meal! I haven’t cooked anything fun in ages just always the same easy and quick meals and I really wanted something different…well, everyone else here too! This will be perfect, it looks beyond amazing!!!

    • lynn

      February 4, 2017 at 3:30 pm

      I hope you enjoy it Katrin! It is quickly becoming one of my family’s favorite soups. I imagine you get a few cold and rainy days every now and again!

      Have a great weekend.

      Hugs, Lynn

      • Katrin

        February 7, 2017 at 1:19 am

        I made it Sunday night Lynn, and it was so so delicious! Everyone loved it, even my picky girls. I did leave the onions out, as I knew they wouldn’t want them and I’m not an onion fan, but it was such a great dinner and quite easy to prepare! Thanks for the recipe!!

        • lynn

          February 9, 2017 at 7:05 am

          Oh, I am so glad Katrin! It’s become my go-to soup this winter! Thanks for stopping back in and sharing how much you all loved it. And wasn’t it easy!?

          Have a fantastic day my friend.

          Hugs, Lynn

  5. Linda at Mixed Kreations

    February 3, 2017 at 12:31 pm

    This does look delicious Lynn! I love tomato soup, and I even have a good recipe, but it calls for cream. I would like to give this one a try but I don’t care for any other Bean except pinto. I was wondering can you taste the white Bean? If not this would be perfect.

    • lynn

      February 4, 2017 at 5:57 pm

      Hey Linda! Hope you are well. You really can’t taste the beans…they just thicken it and may give it a bit of texture. Give it a try and let me know what you think.

      Wishing you a lovely weekend.

      Hugs, Lynn

  6. Heather

    February 5, 2017 at 8:39 am

    I mad the soup and cheese crisps last night and they were DELICIOUS!! My husband’s belly doesn’t always do well with cream and he loves creamy soups (see the problem). The beans were a fast, easy and healthy way to get that creamy feel and flavor. Super fast and yummy soup. We will definitely be having this again. Thanks for another great recipe!!

    • lynn

      February 9, 2017 at 7:30 am

      Oh Heather! I am so glad you all enjoyed it…especially hubby’s tummy! And thanks so much for popping back in and letting me know. I so appreciate knowing that others like it as much as we do and had the same dinntertime success with it!

      Have a fantastic day!

      Hugs, Lynn

  7. Loretta

    February 13, 2017 at 1:33 pm

    I never thought to add beans to the tomato soup, nice addition to make it more filling and add some more nutrients 😉

    • lynn

      February 14, 2017 at 7:02 am

      Absolutely Loretta…in fact I am planning on making a pot of this soup today. We had company in town over the weekend and I really need to lighten up after we just ate all weekend.
      The beans really make it seem filling without the fat.

      I hope you enjoy it.

      Hugs, Lynn


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