# Roasted Tomato and Basil Soup

Tomatoes roasted with onion and garlic, simmered and blended with basil.

60 min. Serves 4. 125 kcal per serving.

## 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

Roasted Tomato and Basil Soup

1. **Step 1**: Heat the oven to 200°C (180°C fan).
2. **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.
3. **Step 3**: Tip into a pan with the stock and basil and simmer for 10 minutes.
4. **Step 4**: Blend until smooth and season to taste.

## Nutrition per serving

Per serving, rounded. These are estimates, not a prescription.

| 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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Source: https://nomeriu.com/recipes/roasted-tomato-and-basil-soup
Last updated: 2026-09-24