Lycopene-boosting tomato and white bean soup

Lycopene-boosting tomato and white bean soup

The Medicinal Chef: Healthy Every Day
Martin Poole

This is the ultimate in quick fixes, and combines fresh ingredients with a few processed ones. It’s fast, easy, delicious and still power-packed.


Quantity Ingredient
olive oil, for cooking
1 large red onion, finely chopped
2 garlic cloves, finely chopped
400g tinned chopped tomatoes
200ml vegetable stock
butter, for cooking
400g tinned cannellini beans, drained
1 sprig fresh parsley, chopped, (optional)
sea salt
black pepper


  1. Heat a little olive oil in a pan, add the onion and garlic and cook over a low heat for 4–5 minutes, until softened. Add the tomatoes, bring to the boil, reduce the heat and simmer for 8 minutes.
  2. Add the vegetable stock and a small knob of butter, transfer to a blender or use a stick blender to process it into a smooth soup. Season with salt and pepper.
  3. Once smooth, return to the pan and add the cannellini beans. Heat through and sprinkle with parsley, if using, then serve hot.

Good for:

  • Skin health, eye health, cardiovascular health, digestive health, prostate health, anti-inflammatory

Star ingredient:

  • Although tinned tomatoes are processed, meaning the vitamin C may be lost, other powerful compounds actually become more absorbable as a result of the canning process. Tomatoes are very rich in a carotenoid called lycopene, and there is data showing a link between high tomato product consumption and reduced incidence of prostate enlargement. This doesn’t demonstrate cause and effect, but carotenoids are good to consume regularly anyway, since they benefit cardiovascular health, eyesight and reduce inflammation.
The Medicinal Chef
Healthy Every Day
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