Tomatoes, garlic and onion roasted until deeply caramelised, then blended with fresh basil into a velvety, cream-free soup — warming and low in calories.
Roasting the tomatoes before blending concentrates their sweetness and flavour, giving the soup a depth that raw tomatoes simply cannot match.
A comforting, velvety bowl with no cream needed, low in calories and packed with antioxidants (lycopene).
Preheat the oven to 200 °C. Spread the tomatoes, garlic and onion on a baking tray, toss with olive oil, salt and pepper, and roast for about 35 to 40 minutes until charred and concentrated. Roasting intensifies the natural sweetness of the tomatoes.
Transfer the roasted vegetables to a saucepan, add the vegetable stock and simmer gently for about 10 minutes until the flavours meld, then stir in most of the basil.
Blend the soup until completely smooth and velvety. Thorough blending gives a creamy texture without any cream.
Taste and adjust salt and pepper, adding more stock if you prefer a thinner consistency. Tasting ensures the right balance of acidity and seasoning.
Serve the soup warm, garnished with fresh basil and a drizzle of olive oil. A deeply flavoured roasted tomato soup.
The glycemic index (GI) measures how quickly a food raises blood sugar, while the glycemic load (GL) measures how much a full serving raises it. Together they give the complete picture.
A low value (≤55) means a gradual rise in blood sugar — the most suitable range for diabetes and insulin resistance.
Glycemic load reflects the impact of the full serving. To lower it: take half a serving, or pair the recipe with a source of protein and fiber.
* Percent Daily Values are based on a 2,000-calorie diet per FDA food-label reference values — your daily needs may be higher or lower. Values are derived from the recipe's ingredients via the USDA database.
The most common problems when preparing Roasted Tomato and Basil Soup, and how to fix them:
The heat was too high or the cooking time too long. Roast at medium-high heat for a defined time, and let the meat rest for several minutes before slicing so the juices return.
The pan was not hot enough, or the surface was wet. Heat the grill pan well and pat the surface dry. Do not move the piece before the marks form.
Not enough salt or seasoning. Season well and taste, then add a fresh herb or a squeeze of lemon to lift all the flavours.
Two days in an airtight container once cooled. Reheat thoroughly before serving.
One to two months in individual portions. Thaw in the fridge before reheating.
Prepare and chop ingredients in advance and keep refrigerated; assembly and cooking then takes only minutes at serving time.
Reheat gently with a splash of water or in a moderate oven until hot through. Do not leave out of the fridge for more than two hours [2].
| Original Ingredient | Tested Substitute | Ratio | Flavor Difference |
|---|---|---|---|
| Fish | Salmon or shrimp | Same weight | A seafood variation rich in omega-3 |
| Oil / fat | Extra-virgin olive oil | Same quantity | Monounsaturated fats — better for heart health |
| Salt | Herbs, spices and lemon juice | To taste | Reduces sodium while keeping flavour full |
| Servings | Ratio |
|---|---|
| 2 (single × 2) | Half the amounts |
| 4 (base) | Amounts as is |
| 6 (family) | 1.5x the amounts |
| 8 (guests) | Double the amounts |
Roasting the tomatoes concentrates their flavour without any cream or extra fat. Tomatoes are rich in lycopene, a powerful antioxidant. Sodium is kept low by choosing a reduced-salt stock.
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