This recipe for homemade tomato soup is part of our Nutritious & Delicious blog series. It’s dairy-free, gluten-free, vegetarian, and vegan, so it works for most people. Please keep in mind that here at Body Works Med Spa & Wellness, we’re not dieticians or nutritionists – we’re just interested in healthy living and good eating. If you’d like to work with a Registered Dietitian, we’d be happy to recommend someone.
Soup season is here. This homemade tomato soup is a comfort food that’s packed with plant-based nutrition. There are a few secret ingredients… Beans add creamy texture, protein, and fiber. Dates balance the acidity with sweetness, and sundried tomatoes create a more intense tomato flavour. Enjoy!
Homemade Tomato Soup Ingredients:
- 100 g of sundried tomatoes
- 10 medium-sized dates
- Extra virgin olive oil
- 1 large onion, roughly chopped
- 4 large cloves of garlic
- Two 796 ml cans of whole tomatoes
- One 540 ml can of red or white kidney beans (any legume will do, but red or white legumes will retain the soup’s reddish colour)
- 2 tbsp oregano
- 2 tbsp thyme
- Salt to taste
Instructions:
First, add your sundried tomatoes and dates to a bowl and cover them with hot water from the kettle. Let them soak for 10-20 minutes. This will make them easier to blend.
Add your olive oil to a large saucepan and turn the element on medium heat. Add the onion, and once it’s translucent, add the garlic. We add the garlic later because it cooks faster than onion and we don’t want it to burn. Brown the onion and garlic.
When ready, add the browned onion and garlic, sundried tomatoes and dates (with the hot water), whole tomatoes, and can of beans to a blender. Blend until smooth. You may need to blend all the ingredients in batches depending on the size of your blender.
Transfer the soup mixture into your saucepan, add the oregano and thyme, and bring it to a gentle boil. Reduce the heat to low and simmer the tomato soup for about 1 hour. It will cook and reduce, combining and concentrating the flavours. Add salt and any other additional seasonings to taste. Your homemade tomato soup is ready.
If you want to get fancy, ladle some soup into a bowl, then drizzle more olive oil and sprinkle parsley or basil on top. One great way to enjoy tomato soup is with half a grilled cheese sandwich.
Soups like this one are a great vehicle for Bend Beauty’s Gut Glow, which is a tasteless prebiotic and fiber supplement. You can put two or three scoops in your bowl of soup and no one would know the difference. We highly recommend using Gut Glow as part of your daily wellness routine. It’s available at Body Works Med Spa & Wellness.
By the way, did you know that your products that support a health gut microbiome like prebiotics also support your mental health and wellness? Here is another resource that helps support mental health and wellness.
