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  • Writer's pictureJulia

Roasted Tomato Soup

I love reaching for a warm bowl of soup to warm me up through these cold winter months! This Roasted Tomato Soup is ultra-cozy, easy to make, and full of nutrition.

DId you know? Over 30% percent of hypertension in Canadians is related to high dietary sodium intake. About 75% of the sodium we consume as Canadians comes from processed and packaged foods! Too much sodium can lead to high blood pressure, which is a significant risk factor for stroke, heart disease and kidney disease. I prefer to make soup at home from scratch, because canned soups can be really high in sodium. A can of Campbell's Classic Tomato Soup, while comforting and delicious, contains 1150 mg of sodium, which is about half of the daily Sodium requirement for healthy adults.

I love tomatoes fresh or cooked! Tomatoes are rich in lycopene, which is a potent antioxidant that fights free radicals to help protect our cells, combat cellular damage and fight premature aging. Emerging research suggests that the molecular structure of lycopene (it's shape), may make it even more effective than other antioxidants in scavenging free radicals. We have to wait for more research to be done though! There is also new research suggesting that diets rich in lycopene (from various foods including tomatoes) may help to protect against the development of certain types of cancer, including prostate, as well as strokes. We have to wait and see what more research reveals, but tomatoes are nevertheless a fantastic, nutrient-rich addition to your diet.

This soup is creamy with a mild flavour. Here's how to make it (serves 4):

You'll need:

3 medium yellow onions, peeled and chopped

6 whole tomatoes, chopped

10 cloves garlic (keep the skin on)

Toss the onions, tomatoes and garlic with a generous drizzle of oil, salt and pepper. Lay flat on 2 baking sheets lined with parchment paper, and bake at 400F for 25 mins. Flip around 12 minutes.

One cooked, take out the trays and let cool. Then, transfer everything to a blender along with 1 cup of coconut milk. Add in a squeeze of lemon juice, 2 tbsp tomato paste, 2 tsp balsamic vinegar, 1/2 tsp paprika, 1 tsp dried oregano, 1 tsp dried basil, 1 tsp salt and pepper , a few drops of Tabasco ( this adds some zip without making it spicy), and 1 tsp garlic powder.

Blend everything together until smooth. Transfer to a pot to heat before serving. Adjust salt and pepper to taste.

Garnish with a drizzle of coconut milk, fresh basil, chili flakes and extra pepper. Serve with some garlic bread for dipping!

For more info, tips, and recipes, keeping following along at @aspoonfulofscience on IG!

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