Tomato Basil Soup

This recipe for tomato basil soup proves that homemade roasted tomato soup tastes so much better! This soup freezes well, and is vegan and gluten-free. Store a large batch for winter when tomatoes may not be at their best. Enjoy this on a cold night with pita grilled cheeses and mozzarella and feta.

The tomato basil soup is often a problem. It's either a thick, rich cream soup with very little tomato flavor or it is thin and watery. This roasted tomatoes soup will solve that problem.

Roasting tomatoes in an oven concentrates the juices and intensifies their flavor. Roasted carrots balance out the natural acidity of tomatoes without adding any sugar. Fresh basil, thyme and warming spices add an irresistible aroma that will have you reaching for seconds.

This rich, flavorful and comforting tomato basil soup is a must-try. It's not only gluten-free and dairy-free but also Mediterranean diet-friendly. This soup is a hit with adults, kids and even picky eaters.

Nelson sums it up perfectly in his comments: "I used this recipe previously; first time was dinner party for some meat 'n' tater people. Got rave reviews, still do. When I send out invitations to a dinner, the RSVP response always asks "Are you serving that tomatoe soup again?" We hope so!"

Tomato Basil Soup Ingredients

This soup is made with simple ingredients, such as tomato basil and heavy cream. It's packed full of nutrition and flavor. What you'll need is:

• Produce : Tomatoesare here the main flavor maker, while Carrots provide a blancing sweet. Opt for smaller, denser tomato varieties, like Roma (see "best tomatoes for roasting" for tips).
• Extra virgin oil: Used to roast and sauté the vegetables. A final drizzle adds a nice flavor and enhances the soup. You can use a good quality extra virgin olive oil that you already have, or buy our selection of Mediterranean olive oils.
• Seasonings Dried Oregano adds a powerful aromatic flavor to the soup. The flavor is enhanced by using Kosher black oregano. Cumin adds warmth and Spanish paprika gives it a subtle kick.
• Aliums The soup is flavored with lightly softened garlic and onions.
• Canned chopped tomatoes:Add concentrated tomato flavor to the dish and add body.
• Fresh herbs :Fresh Basil and Thyme give the soup a subtle aroma. These herbs are what take this soup to a whole new level. They make it different from any other canned soup.
• Lime Juice (optional). Lightens and combines the flavors.

Best Tomatoes for Roasting

Roasting tomatoes are best when they have a lower moisture content and firmer flesh. They should also be sweet enough. Search for Roma, Campari, Late Girl and other small tomato varieties that remain firm even when ripe.

A tomato with lower moisture allows for the flavors to be concentrated and develop a caramelized surface without becoming too watery.

If you want to make the most of your garden tomatoes, cut them into wedges first. To prevent them from burning, keep a close watch on the tomatoes as they roast. You can also adjust the amount water in the soup if necessary.

How To Make Tomato Basil Soup

It's easy to make this tomato basil soup. You just need an hour or so to let the flavors develop. How to make it:

Roast the Tomatoes

• Prepare yourself. Pre-heat your oven to 450degF.
• Prepare the tomatoes and carrots. Add 3 pounds of Roma tomato halves to a large bowl. Add 2 medium carrots to the bowl, after coarsely chopping them. Toss in a generous drizzle extra virgin olive and a pinch of salt and pepper. Spread evenly on a large baking tray.
• Roast the tomatoes and carrots. Add the carrots to the oven at 450degF and roast for 30 minutes, or until the tomatoes are deflated, and the edges have begun to char. Allow to cool for 10 minutes.
• Prepare the aromatics. Chop 2 medium yellow onions. Use our guide on how to mince garlic for the easiest way to mince 5 cloves of garlic. Remove the leaves from 1 bunch of basil.
• Blend. After the carrots and tomatoes have cooled, place them in the bowl of the food processor with the blade. Blend the vegetables with a splash water until they are broken down. Stop the processor before you get a smooth puree.

Finnish Simmer and Serve

• Sauté the onions and garlic in 2 tablespoons of extra virgin olive oils on medium high. Add the onions to the hot oil and stir until they are soft, approximately 3 minutes. Add the garlic, and cook for a few seconds until golden.
• Reduce the tomatoes. Pour in the tomato mixture roasted with onions. Add 1 cup of crushed canned tomatoes, 3-4 fresh leaves of thyme, 1 teaspoon dried oregano and 1/2 teaspoon cumin. Add 2 1/2 cups water, and season with pepper and salt. Bring to a rolling boil, lower the heat, and cover the pot, leaving the lid slightly open to let some steam escape. Allow to simmer for 20 minutes.
• Finish and serve. Transfer the soup into serving bowls after removing the thyme stems. You can top each serving off with a generous drizzle extra virgin olive and lime juice. Serve with grilled bread or cheese on the side. Enjoy!

What to serve with Tomato Basil Soup

I like to add a Mediterranean touch to the classic tomato basil and grilled cheese combo. The mozzarella and feta pita cheese grilled sandwich is the perfect rich and melting grilled cheese to dip into warm aromatic tomato soup. For a fun appetizer for dinner parties, you can top tomato soup cups with crispy fried gouda.

If you want to stay on the dairy-free and gluten-free track, leave the cheese off a salad like Maroulosalata, (Greek salad of lettuce) or Mediterranean cucumber.

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This post was originally published on The Mediterranean Dish, in 2019, and was recently updated to include new information and media. Enjoy!

The Mediterranean Dish first published Tomato basil soup.

Frequently Asked Questions

Is Rice on the Mediterranean diet?

On the Mediterranean diet, rice is allowed and encouraged. This diet emphasizes whole grains, fruits, vegetables, legumes and healthy fats like olive oil and nuts. It also allows for moderate amounts of dairy products, fish and meat. Whole-grain brown rice is an excellent source of carbohydrate and provides energy. It also contains dietary fiber that can aid in digestion and provide essential nutrients, such as iron, magnesium, and B vitamins. Cooked rice can be added to meals, such as soups and stews. When eating rice-based dishes, it is important to limit the amount of fat.

Can regular olive oils be used instead of extra-virgin olive oil?

In the Mediterranean diet, you can use regular olive oil instead of extra virgin olive oil. Extra Virgin Olive Oil, (EVOO), has a higher quality, more nutritional benefits, and a milder flavor. Regular olive oil, however, is still an option. Regular olive oil can be used to make everyday meals such as stir-frying or roasting vegetables. This olive oil has a lower price than EVOO. However, some believe that it is better suited for higher heat applications like deep frying. It doesn't contain the same nutrients as EVOO. So make sure you get all of these benefits in your diet.

What are the Mediterranean fruits?

Common Mediterranean Diet fruits include oranges and grapes, melons (pears, figs), dates, and berries. To add more nutrition to your breakfast, you can try adding fresh fruit to smoothie bowls or parfaits. Greek yogurt, spread over toast with dates, is another great choice for breakfast. Also, fresh fruit can be added to salads and can satisfy sweet-taste cravings. The Mediterranean Diet also includes nuts and seeds, such as almonds, pistachios, and dark chocolate with moderate amounts of antioxidants. You can taste the ancient Mediterranean diet's flavors by exploring the various options available in the Mediterranean region.

How do you get started with the Mediterranean Diet?

Get started on the Mediterranean diet by stocking up your kitchen with fresh fruits and veggies. This could be as simple as making a variety of vegetables and proteins that can be used in recipes for the week. Whole grains like quinoa or oat grattas and millet make great substitutes for refined grain. To add flavor and nutrients to meals, healthy fats like olive and sesame need to be used in the meal preparation. Seasonings such as garlic, basil, oregano and turmeric are great additions to your meals. They also help to reduce the amount of sugar and salt.

What is a Mediterranean breakfast?

A typical Mediterranean breakfast could include a combination of protein, healthy fats, and carbohydrates. The options include eggs in olive oil and roasted vegetables with a side salad, Greek yogurt with cheese, whole-grain Toast, or Quinoa porridge topped off with fresh fruits. Avocado toast with tomatoes and Feta cheese is another great breakfast option. You can start your day with Mediterranean-inspired proteins like wild-caught fish, grassfed meat, organic eggs, and nuts. Whole grains such as quinoa, oats, and whole grains are good choices. You can also limit the amount of sugar by choosing fresh fruits, avocados, extra virgin olive oils, olives, and coconut oils. For added antioxidants, you might consider adding green tea to your morning breakfast.

Is the Mediterranean diet mostly plant-based or is it?

Yes, the Mediterranean Diet relies mainly on plants. This ancient diet is primarily based on plant-based foods, such as fruits and vegetables, legumes (nuts), and seeds. Red meat, poultry, and fish can also be found in smaller amounts due to their provenance around the Mediterranean Sea. These protein sources can be omitted for those opting for a vegan or vegetarian lifestyle within this eating style. You can also find other dairy sources, like soy yogurt or tofu, that provide additional nutrition.

Statistics

• The Mediterranean Diet group had a 30% lower relative risk of cardiovascular events compared to the low-fat diet group. (my.clevelandclinic.org)
• Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)
• 1g sugar Benefits Rich in heart-healthy polyunsaturated fats, these nuts may also favourably impact your gut microbiome (and thus improve digestive health) and lower LDL cholesterol, according to a small study that included 18 healthy adults. (everydayhealth.com)
• Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)

External Links

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• American Heart Association


• What is The Mediterranean Diet? American Heart Association

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• The Mediterranean Diet, From an Environment-Driven Eating Culture to an Emerging Med Prescription - PMC


• Definition of Mediterranean Diet: A Literature Review. PMC

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• Health Benefits and Molecular Mechanisms of the Mediterranean Diet - PubMed


• PubMed - The Mediterranean Diet and Cardiovascular Health

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• (PDF). The Association Between Dietary Patterns AND Insulin Resistance: Systematic Review


• (PDF). Citrus is a part of the Mediterranean Diet

How To

How to Plan a Week of Delicious and Nutritious Mediterranean Meals?

It is possible to improve your quality of life and overall health by adopting the Mediterranean diet. This nutritious eating plan emphasizes healthy oils, whole grains and legumes, as well fresh fruits and veggies. These eating habits can lead to many benefits including better blood lipids and glucose control, reduced chance of depression and certain types cancers, improved cognitive function, weight management and better cardiac health.

Following these tips can make it easy to incorporate Mediterranean-inspired foods into your diet: swapping out high-calorie snacks like chips with nutrient-dense vegetable appetizers or other traditional greens or beans dishes; learning how to increase variety with spices or different sources derived from nuts, fruits, and vegetables; integrating more whole grains, legumes, and high fiber items that can enhance satiety after meals; adding moderate amounts of dairy products like yogurt cheese and milk throughout the day for added nutrition; using olive oil as the primary cooking fat instead of traditional oils; occasionally enjoying a glass of red wine to complete the Mediterranean experience.

Plan a week of nutritious and delicious meals that are within the Mediterranean diet guidelines. Begin by focusing your attention on specific components. ; fruits for desserts snacks smoothies, etc. ; seasonings herbs tasty sauces plus optional dairy yogurt cheese kefir, etc. You can mix up the flavors throughout the week to ensure adequate nutrient intake and flavor balance. This is an important element of a Mediterranean-style lifestyle. Combining the meal in combination with regular exercise will result in even greater short-term gains and long-term benefits on your overall health and body composition.

Resources:

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