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What you need
- 1.5kg tomatoes, halved (or 3 x 400g tins)
- 1 onion, chopped
- 2 garlic cloves, whole
- 1 tbsp olive oil
- 750ml vegetable or chicken stock (stock cubes usually contain celery; use a gluten free one if you need to)
- 1 tsp dried basil, or a handful of fresh
- Salt and black pepper
How to make it
- Step 1
Heat the oven to 200°C (180°C fan).
- Step 2
Toss the tomatoes, onion and garlic with the oil and roast for 35 to 40 minutes until soft and catching at the edges.
- Step 3
Tip into a pan with the stock and basil and simmer for 10 minutes.
- Step 4
Blend until smooth and season to taste.
Nutrition per serving
| Per serving | Amount |
|---|---|
| Energy | 125 kcal |
| Protein | 4 g |
| Carbohydrate | 15 g |
| Fat | 5 g |
| Fibre | 5.2 g |
| Sodium | 583 mg |
Make it your own
- Finish with a splash of cream if you like (not vegan).
- More protein: Stir in a tin of drained white beans or a handful of red lentils, add cooked chicken or tofu, or scatter seeds or chopped nuts on top.
- Softer textures: Cook the vegetables until very soft and blend until completely smooth.
- Less salt: Use a low salt stock or water, skip added salt and season with herbs, pepper and spices.
- Dairy free or vegan: Use an unsweetened plant milk, coconut or oat cream, and check any cheese alternative.
- More fibre: Add extra vegetables, beans or lentils, or serve with wholegrain bread.
- Low FODMAP: Use garlic-infused oil and the green tops of spring onions in place of onion and garlic.
This recipe fits these eating styles by the numbers and the ingredients: Keto, Low carb, Mediterranean.
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