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Tomato basil soup

Canned tomatoes simmered with onion and garlic, blended with fresh basil and a little cream. Makes 4.

  • Have some energy
  • Vegan option
  • Gluten-free
  • Italian
  • Lunch
  • Dinner
  • Vegetables
  • Low carb
  • Meal prep
Hands-on
16 min
Total time
43 min
  • Prep 10 min
  • Cook 25 min
  • Clean up 8 min
Pans
1
Ingredients
9
Cost/serving
$1.30

Per serving

Calories
191
Protein
4.4 g
Fiber
4.3 g
Net carbs
14 g
Fat
13 g

High in (% Daily Value per serving): Vitamin K 30%, Vitamin E 25%, Vitamin C 24%, Vitamin B6 22%

Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.

Already vegetarian, egg-free, gluten-free, nut-free, soy-free.

Ingredients for 4

Tap an ingredient for other units and forms.

  • 1 can canned crushed tomatoes (794 g)

    Same amount as: about 3¼ cups.

  • ½ medium onion (55 g)
  • 3 cloves garlic, smashed (9 g)

    Same amount as: 3 tsp fresh minced garlic, 1½ tsp jarred minced garlic, ⅜ tsp garlic powder.

  • 2 tbsp olive oil (27 g)

    Same amount as: 30 mL.

  • 1 tbsp tomato paste (16 g)

    Same amount as: 15 mL.

  • 1 cup low-sodium vegetable broth (240 g)

    Same amount as: 240 mL.

  • 1 cup water (240 g)

    Same amount as: 240 mL.

  • 1 cup fresh basil (24 g), leaves, loosely packed

    Same amount as: 240 mL.

  • ¼ cup heavy cream (60 g)

    Same amount as: 60 mL.

  • salt, to taste
  • black pepper, to taste

Find alternative ingredients

Quantities are for 4 servings. Keeps 4 days in the fridge or 3 months frozen. Freeze before adding the cream if you can.

Nutrition Facts

4 servings per recipe

Serving size 1 plate (367 g raw)

Per serving% DV*Whole recipe
Calories191
Total fat13 g16%
Saturated fat4.4 g22%
Cholesterol17 mg6%
Sodium528 mg23%
Total carbohydrate18 g7%
Dietary fiber4.3 g15%
Total sugars11 g
Net carbs†14 g
Protein4.4 g9%
Vitamin D0.24 mcg1%
Calcium102 mg8%
Iron3.1 mg17%
Potassium715 mg15%
Vitamin A132 mcg15%
Vitamin C22 mg24%
Vitamin E3.8 mg25%
Vitamin K36 mcg30%
Thiamin (B1)0.17 mg14%
Riboflavin (B2)0.15 mg11%
Niacin (B3)2.7 mg17%
Vitamin B60.37 mg22%
Folate34 mcg9%
Vitamin B120.03 mcg1%
Magnesium50 mg12%
Zinc0.69 mg6%
Selenium2.1 mcg4%

Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.

* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.

Steps

  1. Dice the onion. Slice the garlic.

  2. Heat the oil in the pot on medium. Cook the onion 6 minutes, stirring now and then. Add the garlic and tomato paste and stir 1 minute.

    Done looks like: Onion soft. Tomato paste darkened to brick red.

  3. Add the tomatoes, broth and water. Bring to a boil, then turn down so it bubbles gently. Simmer 15 minutes, stirring now and then.

    Done looks like: Slightly thicker, and the raw tomato smell is gone.

  4. Add most of the basil, saving a few leaves. Blend in batches until smooth, then pour back into the pot.

  5. Stir in the cream and warm through for 1 minute. Taste, then add salt and pepper. Tear the rest of the basil over the top.

    Done looks like: Smooth, orange-red and steaming.

Equipment

Large pot or Dutch oven, 5 L (5 qt) $30–80

What to look for

  • Heavy base so soups and chili do not scorch
  • Lid that fits

Skip: Enameled cast iron is lovely but not needed. A heavy stainless pot works.

Blender $30–100

What to look for

  • Handles frozen fruit without stalling
  • Jar that is easy to take apart and rinse

Skip: Expensive high-speed blenders unless you blend every day. A personal blender works for one serving.

Chef's knife, 20 cm (8 in) $15–50

What to look for

  • Comfortable handle that does not slip when wet
  • Blade you can sharpen, or a cheap one you replace every few years

Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.

Cutting board $10–30

What to look for

  • At least 30 × 40 cm (12 × 16 in), so food stays on it
  • Wood or plastic; plastic goes in the dishwasher

Skip: Glass or stone boards. They dull knives fast.

What goes wrong

WhatCauseFix
Sour, sharp tasteTomatoes not simmered long enough.Simmer 5–10 minutes more. A little extra cream also softens it.
Tomato spatters out of the potThick soup bubbling too hard.Turn the heat down until only a few bubbles break the surface, and stir the bottom.
Blender lid pops offHot steam builds up.Fill the jar no more than half full, take out the centre cap and hold a folded towel over the hole.

Versions

VersionChangesPer serving
OriginalAs written. Hands-on 16 min, total 43 min.191 kcal
4.4 g protein
4.3 g fiber
14 g net carbs
13 g fat
VeganCoconut milk instead of cream. Also dairy-free. Hands-on 16 min, total 43 min.170 kcal
4.3 g protein
4.3 g fiber
14 g net carbs
11 g fat

Notes

Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.