INTRODUCTION
Creamy Roasted Tomato Basil Soup is warm, rich, and full of fresh flavor. This soup uses roasted tomatoes and sweet onion for deep taste. It finishes with a little heavy cream for smoothness. You can make a healthy version by using low-fat milk or plain Greek yogurt instead of heavy cream. This soup is naturally gluten free and works as a lighter option when you skip the croutons. If you like tomato pasta, try a similar dish like this creamy tomato garlic pasta recipe as a follow-up meal.
This recipe is easy to make. It takes one pan to roast and one pot to heat. The base is mostly tomatoes, so it is a low calorie, veggie-focused dish. With a few swaps it can be diabetic-friendly or a higher protein meal for better balance. The simple steps make it great for meal prep and weeknight dinners.
WHY YOU WILL LOVE THIS RECIPE
You will love this soup because it is full of tomato flavor and very simple to make. Roasting brings out natural sweetness. The soup is a lighter option compared to heavy cream soups when you use lower-fat dairy. It is also a great recipe for meal prep because it stores and freezes well.
This soup is also good for weight loss goals when you adjust fat and portion size. The natural fiber in tomatoes helps you feel full. It can be a healthy, balanced meal when you add a protein side or stir in beans for a high protein meal. You can pair it with a salad or grilled fish, such as a quick salmon dish like salmon with basil sauce and tomato salad, to make a full dinner.
HOW TO MAKE Creamy Roasted Tomato Basil Soup
This soup is built on roasted tomatoes and onion. You roast the veggies, blend them smooth, then simmer with broth and a little tomato paste. Finish with cream for silkiness. For a lighter option, use milk or Greek yogurt. For a low carb twist, add more herbs and a small amount of cream.
EQUIPMENT NEEDED
- Baking sheet
- Aluminum foil or parchment paper
- Chef’s knife and cutting board
- Blender or immersion blender
- Large pot
- Whisk
- Spoon for stirring
- Ladle for serving
Ingredients You’ll Need :
- 3-4 pounds of tomatoes
- 1 sweet onion
- 3 Tbsp olive oil
- 1 tsp salt
- 1/2 tsp freshly ground black pepper
- 1 Tbsp minced garlic*
- 1/2 Tbsp sugar
- 1 Tbsp fresh basil, finely chopped (or 1 tsp dried basil)
- 1/4 tsp oregano
- 2 cups chicken broth
- 1 Tbsp concentrated tomato paste
- 1/2 cup heavy cream
STEP-BY-STEP INSTRUCTIONS :
- Preheat oven to 400. Line a baking sheet with foil.
- Cut tomatoes and onion in large chunks, place on baking sheet and drizzle with the olive oil, salt and pepper.
- Roast in the oven on the highest rack for about 45 minutes.
- Transfer the onions and tomatoes to your blender, getting every bit of the juices/oil off of that pan that you can. Add the minced garlic, sugar, basil and oregano and puree until smooth. (Make sure to remember to remove the center part of the lid and cover the top with a towel to stop the blender from exploding.)
- Transfer the puree to a large pot, add chicken broth and tomato paste and whisk together.
- Bring to a boil over medium high heat, then reduce the heat to medium and simmer for ten minutes.
- Drizzle in the heavy cream, stir and bring back to a simmer.
- Serve garnished with Parmesan cheese, croutons, more basil, an extra drizzle of heavy cream and/or sour cream!
HOW TO SERVE Creamy Roasted Tomato Basil Soup
Serve the soup hot in bowls. A small bowl (about 1 to 1.5 cups) is a good portion size to keep calories in check. For a balanced meal, add a lean protein and a green salad. Try grilled chicken breast or a can of drained white beans stirred in for extra protein. For a heart healthy choice, skip the croutons and add a drizzle of olive oil and fresh basil.
Healthy serving ideas:
- One cup of soup with a small side salad and a hard-boiled egg for a balanced meal.
- One bowl topped with white beans or plain Greek yogurt for a high protein meal.
- A small bowl as a starter before a grilled salmon main dish.
Portion control tips:
- Use a measuring cup for serving (1 cup = 240 ml).
- Pair with fresh vegetables to fill your plate without many extra calories.
- If you want a lighter option, use 2 tablespoons of cream or swap in low-fat milk.
STORAGE & FREEZING : Creamy Roasted Tomato Basil Soup
Store cooled soup in an airtight container in the fridge for up to 4 days. For freezing, let the soup cool completely and place in freezer-safe containers or heavy-duty freezer bags. Leave some space for expansion. Freeze for up to 3 months.
To reheat, thaw in the fridge overnight if frozen. Warm on the stove over low heat and stir often. If the soup thickens after freezing, add a splash of broth or water to reach the right texture. For a low calorie reheat, add warm water or low-sodium broth instead of cream.
SERVING SUGGESTIONS
- Healthy side: a green salad with lemon vinaigrette or steamed broccoli.
- Balanced plate: soup plus grilled fish or a small portion of roasted chicken breast.
- For a vegetarian balanced meal: add a side of whole-grain toast and a cup of cottage cheese.
This soup pairs well with crusty bread, but for a lighter option, serve with whole grain crackers or a cucumber salad. To keep it gluten free, avoid bread and croutons and choose gluten-free crackers.
VARIATIONS
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Healthier version: Use low-fat milk or plain Greek yogurt instead of heavy cream. Reduce the olive oil to 2 Tbsp and skip the sugar if your tomatoes are sweet. This version keeps the rich taste while lowering calories. It is a lighter option and fits better in a weight loss plan.
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High-protein or low-carb version: Add a cup of cooked white beans, pureed into the soup, to increase protein and fiber. Alternatively, stir in cooked shredded chicken for a high protein meal. To make it low carb, cut back on added sugar and keep portions moderate; pair the soup with a protein-heavy side to lower net carbs in the meal.
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Air fryer or oven-baked version: Roast the tomatoes and onion in an air fryer basket at 400°F for 20–25 minutes, shaking the basket half way through, or use the oven method but line the sheet with parchment. The air fryer gives a quick, caramelized roast. This keeps the recipe simple for busy cooks who like air fryer tools.
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Diabetic-friendly option: Reduce or remove the sugar and use low-sodium chicken broth. Swap heavy cream for 2% milk or unsweetened plain Greek yogurt stirred in off-heat for a creamier but lower-sugar finish. Many people with diabetes find this version fits their plan well.
Feel free to try the soup as part of a menu that includes other vegetable soups, such as a simple cabbage side like cabbage soup, for variety and low-calorie choices.
FAQs
Q: Is this soup good for weight loss?
A: Yes, it can be good for weight loss if you use low-fat dairy, control portions, and pair it with protein and vegetables. Use the lighter option of milk or Greek yogurt to cut calories.
Q: Can I make this recipe diabetic-friendly?
A: Yes. Remove the sugar and use low-sodium broth. Use low-fat milk or unsweetened Greek yogurt instead of heavy cream. Watch portion size and pair with protein.
Q: How long does the soup last in the fridge?
A: Store in an airtight container for up to 4 days. Reheat gently on the stove. Freeze for up to 3 months.
Q: Is this recipe gluten free?
A: The soup itself is gluten free if you use gluten-free broth and skip croutons. Always check labels on canned products to be sure.
Q: Can I use canned tomatoes instead of fresh?
A: Yes. Use two 28-ounce cans of whole or crushed tomatoes. Roast them briefly or heat directly with the onion for flavor. Adjust cooking time and salt.
Q: How can I make this more filling and higher in protein?
A: Stir in cooked shredded chicken, canned white beans, or plain Greek yogurt to boost protein and make the meal more filling.
MAKE-AHEAD TIPS FOR Creamy Roasted Tomato Basil Soup
- Roast the tomatoes and onion up to two days ahead. Store in the fridge and blend when ready. This makes weeknight cook time just 15–20 minutes. Great for meal prep.
- Make the full soup and cool it quickly. Transfer to meal prep containers for ready lunches. This soup reheats well and is great for meal prep.
- Freeze single portions in labeled containers. Pull one out the night before to thaw in the fridge. This saves time on busy days.
Creamy Roasted Tomato Basil Soup
Ingredients
Method
- Preheat oven to 400°F. Line a baking sheet with foil.
- Cut tomatoes and onion into large chunks, place on baking sheet and drizzle with olive oil, salt, and pepper.
- Roast in the oven on the highest rack for about 45 minutes.
- Transfer the roasted onions and tomatoes to a blender, making sure to get all the juices and oil from the pan. Add minced garlic, sugar, basil, and oregano and puree until smooth.
- Pour the puree into a large pot, add chicken broth and tomato paste, and whisk together.
- Bring mixture to a boil over medium-high heat, then reduce the heat to medium and simmer for 10 minutes.
- Drizzle in the heavy cream, stir, and bring back to a simmer.
- Serve hot in bowls garnished with Parmesan cheese, croutons, more basil, or an extra drizzle of heavy cream.