Cream-free Creamy Tomato Soup

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Everyone loves tomato soup, especially kids! This soup is a perfect cozy lunch or dinner, especially now in late autumn when fresh tomatoes are still available. It is great to take advantage and buy lots of fresh ripe tomatoes to roast, blend and freeze for the colder months ahead. Roasting tomatoes makes the lycopene, the powerful antioxidant in tomatoes more easily absorbed and used by the body. While roasting your own tomatoes increases the depth of flavour of the soup, it is optional. If you are short on time, simply chop fresh tomatoes, or if you don’t have fresh tomatoes at home, carton tomatoes work equally well. You will still get all of the health benefits of the tomatoes.

Tomatoes can help protect against cancers, are beneficial to heart health, can increase immunity, reduce inflammation, and they are great for skin and bone health. Plus, they are delicious and extremely versatile to cook with! Another yummy tip is to maximise the nutrition of tomatoes is to eat them together with a healthy fat such as olive oil, or avocado. The lycopene more easily absorbed by the body when eaten together with a healthy fat.

To make the soup creamy without adding any cream, I use white beans. This adds a lot of vegetarian protein and fibre to the soup, making it super satisfying and deliciously creamy.

I used chicken bone broth, which has tons of health benefits as well, and also really amps up the flavour of the soup. If you don’t have any bone broth, simply use water and add extra salt and pepper, or you could use a high quality organic stock cube. Adding carrots to the soup increases the sweetness, but if your soup is still a little on the acidic side for you, you can add a tablespoon of maple syrup to the pot.

Serve with a drizzle of olive oil, and a handful of basil. It is also delicious with parmesan cheese grated on top if you aren’t dairy free.

Toasted seeds and crumbled feta cheese would also be nice!





-approx 40 small tomatoes

-5 cloves of garlic

-2 onions, chopped

-2 large carrots, roughly chopped

-2 cups white beans – large white beans, or butter beans

-500 ml chicken stock or water

-5 tbsp olive oil, plus extra for serving

-2 tbsp rapeseed oil, ghee or butter

-big bunch of basil

-sea salt and pepper


-cut the tomatoes in half and arrange on a baking sheet. Place unpeeled garlic cloves on the pan. Generously salt and pepper and drizzle with olive oil. Place in oven at 160ºf. Roast for about an hour.

-take tomatoes from oven, set the roasted garlic cloves aside to cool

-warm up rapeseed oil in pan, sauté onions with a sprinkle of salt and pepper for about 5 minutes until they begin to brown, add carrots, continue to cook for 5 mins

-add tomatoes, stock and squeeze out roasted garlic from skins, stir and add beans

-allow to simmer for about 15 or 20 mins

-blend with a handmixer

-test for seasoning, add more salt or pepper if necessary

-serve! Adding a generous drizzle of olive oil, a handful of basil and the other toppings you like.


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