The Ultimate Comfort Food: Hearty Tomato Soup Recipe

Tomato soup is more than just a comforting classic—it’s a warm hug in a bowl, packed with nutrients and endless benefits. Whether you’re fighting off a cold, in need of a light meal, or simply craving something delicious, tomato soup checks all the boxes. Here’s a simple, creamy tomato soup recipe that is as good for your taste buds as it is for your health.

Ingredients You’ll Need:

• 4 large ripe tomatoes (or 500g)
• 1 medium onion, finely chopped
• 2 garlic cloves, minced
• 1 small carrot, diced (adds natural sweetness)
• 1 tablespoon olive oil or butter
• 2 cups vegetable stock (or water)
• 1 teaspoon black pepper powder
• 1 teaspoon salt (adjust to taste)
• 1 teaspoon sugar (optional, to balance acidity)
• 1/2 teaspoon dried basil or fresh basil leaves (for garnish)
• 1/4 cup fresh cream or milk (optional, for a creamy texture)

How to Make Tomato Soup: Step-by-Step Guide

1. Prepare the Tomatoes: Wash the tomatoes well and make a small ‘X’ incision at the bottom of each. Boil them in hot water for about 3-4 minutes until the skin starts peeling off. Transfer them to a bowl of cold water, then peel off the skin and chop the tomatoes into chunks.

2. Sauté the Aromatics: Heat olive oil or butter in a deep pan. Add the chopped onion and garlic, sautéing them until they become translucent. Toss in the diced carrot and cook for another 2 minutes to allow the sweetness to develop.

3. Cook the Tomatoes: Add the chopped tomatoes to the pan and stir. Let them cook until soft and mushy. Pour in the vegetable stock (or water) and bring to a simmer. Let it cook for about 10-15 minutes to develop rich flavor.

4. Blend the Soup: Once the mixture has cooled slightly, blend it into a smooth puree using a hand blender or a regular blender. For a silky texture, strain the soup to remove any seeds or chunks.

5. Season and Finish: Return the strained soup to the pan. Add salt, black pepper, and sugar (if desired). Stir in dried basil and bring to a gentle boil. For a creamy version, stir in fresh cream or milk just before serving.

6. Serve: Ladle the soup into bowls, garnish with fresh basil leaves, and enjoy with crusty bread or croutons for a complete meal.

Nutritional Value (Per Serving)

• Calories: ~90 (without cream)
• Protein: ~2g
• Carbohydrates: ~14g
• Fiber: ~3g
• Fat: ~3g (with olive oil)
• Vitamin C: ~30% of daily requirement
• Vitamin A: ~20% of daily requirement
• Potassium: ~300mg

Health Benefits of Tomato Soup

1. Packed with Antioxidants

Tomatoes are rich in lycopene, a powerful antioxidant that combats free radicals and supports heart health. Interestingly, cooking tomatoes boosts the absorption of lycopene, making tomato soup an excellent choice for a heart-healthy diet.

2. Boosts Immunity

This soup is packed with vitamin C, which helps strengthen the immune system. Ideal for the colder months, it can help your body fight off common illnesses.

3. Great for Skin and Hair

The vitamin A and antioxidants in tomatoes work wonders for your skin, reducing acne, preventing signs of aging, and promoting healthy, glowing skin. They also improve hair strength and shine, giving you a natural, healthy look.

4. Supports Weight Management

Low in calories but high in fiber, tomato soup is a filling option that helps curb hunger. It’s perfect for those looking to manage their weight or reduce unhealthy snacking between meals.

5. Heart-Healthy

The combination of potassium and lycopene found in tomatoes contributes to lower blood pressure and healthier cholesterol levels. Regular consumption of tomato soup can promote overall cardiovascular health.

6. Improves Digestion

Thanks to its high water and fiber content, tomato soup aids in digestion, helps prevent constipation, and keeps your gut in good health.

Why Make This Tomato Soup?

This tomato soup recipe is not only easy and quick to prepare, but it’s also a nutritious and wholesome addition to any meal plan. Whether it’s for lunch, a pre-dinner starter, or a comforting midweek pick-me-up, this soup is sure to hit the spot. Pair it with grilled vegetables or a whole-grain sandwich for a balanced, filling meal. Tomato soup isn’t just tasty—it’s packed with health benefits! A tomato-rich diet may reduce your risk of heart disease, the leading cause of death for adults in the U.S. One review reported that a high intake of lycopene—as well as high blood levels of the antioxidant—reduced heart disease risk by 14% Health

So, next time you’re in the mood for comfort food, reach for a pot of homemade tomato soup. You deserve the warmth and goodness it brings!

Final Thoughts

Tomato soup is a true comfort food, but it’s much more than that—it’s a nutritious option that supports your health in many ways. Whether you make it as part of your regular meals or whip it up when you need a soothing dish, this recipe will always deliver satisfaction. Try it today and enjoy the countless benefits it has to offer!