Heather

Hi.

I'm Heather, a Registered Dietitian from Vancouver, Canada. Welcome to my blog. I'm so excited to share my favourite recipes and chat about nutrition with you! 

Favourite Roasted Tomato Soup

Favourite Roasted Tomato Soup

 
 

Serves 4

My delicious garden harvest to use up! Homegrown and fresh picked really is hard to beat, but check out your local market for good tomatoes. Use ripe ones!

My delicious garden harvest to use up! Homegrown and fresh picked really is hard to beat, but check out your local market for good tomatoes. Use ripe ones!

This tomato soup is just out of this world, and a favourite way to use up extra ripe tomatoes from the garden and market at this time of year. It's creamy and packed with flavour - and you won't be able to tell it's not made with cream!  Made with fresh roasted tomatoes, and few other ingredients it's super simple and such a good crowd pleaser. A note of warning - the flavour of your soup really depends on the quality of your tomatoes, so choose wisely! Those barely-red ones that are picked green off the vine in the middle of winter just won't cut it. You can try, but I don't think the soup will turn out as well! If you're stuck with less-than-stellar tomatoes you can also easily adapt the recipe to work with many other roasted veggies. One of my favourites is roasted red pepper and tomato together - heavenly :)

Recipe inspired from the Roasted Tomato Soup in The Sprouted Kitchen - my favourite cookbook! 

 

Tools:

  • Large pan for roasting
  • Medium-large pot
  • Immersion blender or good quality blender
  • Knife, cutting board

Ingredients: 

Tomato Soup steps
  • 2-3 pounds of very ripe tomatoes, sliced into wedges
  • 2-3 cloves of garlic (more if you like it really garlicky!)
  • 1/2 onion (white or yellow)
  • 6 oz (1/2 box) silken tofu (adding more will make it creamier, but might detract from the tomato flavour)
  • 1.5 - 2 cups low sodium vegetable broth (this will vary depending on how you like your soup)
  • olive oil (~ 1 Tbsp)
  • salt and pepper (to taste - a light sprinkle)

Garnish (optional):

  • fresh basil (for garnish)
  • parmesan cheese 
  • crispy chickpea "croutons" (I used the ones from the Oh She Glows cookbook - so delicious!)

Instructions:

  1. Preheat the oven to 400F 
  2. Cut tomatoes into wedges (about the size of lemon wedges you'd get at a bar) and spread into an even layer on your baking sheet. I always use stoneware, but if you don't have any you might want to use parchment paper. 
  3. Peel garlic cloves and leave whole. Tuck the cloves into a wedge of tomato so they don't burn. 
  4. Cut the onion into quarters and put onto baking sheet with the tomato wedges. 
  5. Drizzle the cut veggies with olive oil and dust with a light sprinkle of salt and pepper. Pop into the pre-heated oven for about 40-50 minutes. Take out and mix, flipping the veggies once during cooking. 
  6. Remove veggies from the oven and immediately put them into a pot for cooking. Add 1/2 box of silken tofu and 1 cup of low sodium chicken broth. Blend thoroughly with an immersion blender until the consistency is smooth. Taste and add more chicken broth until tomato soup is desired thickness and creaminess. 
  7. Put soup on a burner over medium heat and bring to a low simmer. Stir and turn heat off if serving immediately. If you're not going to serve it right away keep the pot on very low heat so it stays warm and stir occasionally until it's dinner time.

Optional: Top with fresh basil (or blend it right in!). I also love this soup with a sprinkle of parmesan and some crispy chickpea "croutons" - I've adapted mine from Oh She Glows. For this recipe I skip the vinegar and top them with smoked paprika or cumin, salt and a sprinkle of pepper. 


Nutrition:

per 1/4 recipe (using 2.5 lbs fresh tomatoes), without parmesan or chickpea garnish (about 2 cups)

Instead of pointing out highlights as I usually do, I thought I'd let you do the comparison yourself on this one! Have a look at the nutrition facts from our home-made soup compared to some common store bought ones. Make sure you check out the ingredients list at the bottom as well!

Homemade: 

Favourite Roasted tomato soup screenshot

Store-bought: 

a. Campbells Condensed Tomato Soup:

Campbell's Condensed Tomato Soup. 2 cups prepared based on nutrition info from Campbellsoup.ca

Campbell's Condensed Tomato Soup. 2 cups prepared based on nutrition info from Campbellsoup.ca

b. Campbells Creamy Tomato Soup:

Campbells Creamy On the Go Tomato Soup. 2 cups based on nutrition info from Campbells.com

Campbells Creamy On the Go Tomato Soup. 2 cups based on nutrition info from Campbells.com

Something that matters equally as much (if not more sometimes) as the nutrition facts table is the ingredients list. Have a look at the ingredients in these two soups (data from sources listed above):

a. Campbells Condensed Tomato Soup: 

Water, tomato paste, glucose-fructose (sugar), wheat flour, salt, canola or soybean oil, citric acid, flavour, spices. 

b. Campbells Creamy Tomato Soup:

Tomato puree (water, tomato paste), water, high fructose corn syrup, wheat flour, vegetable oil, (corn cottonseed, canola and/or soybean). Contains less than 2% of: skim milk, salt, cream, potassium chloride, soy protein concentrate, citric acid, flavouring, ascorbic acid, lower sodium sea salt, celery extract, buttermilk, enzyme modified butter, whey protein concentrate, oleic acid, partially hydrogenated soybean oil, enzyme modified butter fat and oil. 

Now, tell me you don't prefer the homemade kind! ;)

 

 
 

Enjoy! 
 

Homemade Pumpkin Spice + Pumpkin Breakfast Cookies

Homemade Pumpkin Spice + Pumpkin Breakfast Cookies

Kale Chips

Kale Chips