Tomato soup healthy choice

February 16, 2026

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tomato soup

Tomato soup, creamy and light, warms the soul and brings memories. Quick, healthy, packed with real flavor. Try it today!

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Total Time 31

Servings: 4 servings

Course: Soup

Cuisine: Italian

Calories: 110

Ingredients Method Notes

Ingredients

1 kg ripe tomatoes diced
1 unit onion chopped
2 cloves garlic minced
1 tablespoon olive oil
3 cups vegetable broth
0.5 teaspoon salt to taste
0.25 teaspoon black pepper freshly ground
1 teaspoon dried basil or fresh, chopped
1 teaspoon sugar optional, to balance acidity
0.5 cup unsweetened plant-based milk optional, for creaminess

Method

Heat the olive oil in a large pan over medium heat. Add the chopped onion and sauté until translucent, about 3 minutes.
Add the minced garlic and cook for about 1 minute, stirring to avoid burning.
Stir in the diced tomatoes. Cook for 5 minutes, letting them soften and release their flavor.
Add the vegetable broth, salt, pepper, basil, and sugar (if using). Bring to a gentle boil, then reduce the heat and simmer for 15 minutes, allowing the flavors to blend.
Remove from heat and carefully blend the soup using an immersion or countertop blender, until smooth and creamy.
Return the blended soup to the pan, add the plant-based milk (if using) and warm through for 2 minutes. Adjust seasoning if necessary.
Serve hot, garnished with fresh basil or a drizzle of olive oil. Enjoy your comforting tomato soup!

Notes

The classic tomato soup is celebrated worldwide for its simplicity and comfort, perfectly fitting a quick lunch, light dinner, or as a starter for more elaborate meals. Its versatility means you can subtly adapt flavors to your taste or season.

Practical Tips for Creamy, Flavorful Soup

To enhance the flavor, always choose ripe, fresh tomatoes—ideally the sweetest available. If out of season, don’t hesitate to use canned whole tomatoes, but add a pinch of sugar to balance acidity. Roasting tomatoes before cooking can impart a richer, deeper taste.

For those who prefer an ultra-smooth texture, strain the blended soup through a fine sieve after blending to remove seeds and skins. If you love a rustic feel, skip this step for a more hearty finish. Incorporating a splash of plant-based milk (like oat or cashew) at the end brings a mellow creaminess without overpowering the tomato’s brightness.

Techniques & Variations

Sautéing onions until golden at the start truly builds flavor depth. When blending hot liquids, always be cautious—work in batches if necessary, and slightly uncover the blender lid to let steam escape. If you’d like a touch of spice, try adding a pinch of red pepper flakes when you add onion and garlic.

Feeling creative? Stir in fresh herbs like thyme or oregano, or a swirl of pesto just before serving. Chopped sun-dried tomatoes also add a punch of umami if blended into the soup base.

Serving Suggestions & Pairings

The classic pairing is, of course, crusty bread or a gooey grilled cheese sandwich. For a lighter touch, pair with a crisp green salad drizzled with olive oil and lemon. Tomato soup also serves as a wonderful side to roasted vegetables, or spooned over cooked lentils for extra protein.

Save any leftovers, as flavors deepen overnight. This soup freezes beautifully—simply let it cool, portion, and store for up to two months for an easy homemade treat anytime.

Tagged:healthy mediterranean diet recipe

Valentina Silva

Tomato soup healthy choice