Juicy, plump tomatoes & aromatic fresh basil come together beautifully in this fresh & vibrant easy vegan tomato basil soup which takes only ten minutes to make.
I try to concentrate more on the quality of the food I am putting into my body than worrying about how many calories it contains, but occasionally, especially after a weekend of trialling a new AMAZING cookie recipe, I make an effort to cook a few lower calorie meals.
This Easy Vegan Tomato Basil Soup is for those times when I am feeling virtuous. It is so incredibly easy to make and takes only ten minutes to cook. The flavours are fresh and untainted. The only ingredients are tomatoes, onion, garlic and basil (plus a little oil and seasoning). Because it is cooked so quickly the amazing fresh flavour of the tomato is retained and the wonderful pungent flavour of the basil is conserved by adding it at the very last moment before serving.
The resulting soup is fresh, aromatic and incredibly healthy. No stock is added to this soup. The liquid comes only from the tomatoes which makes the flavour so much better. There are only about 280 calories in the entire pan and it is very low in fat. It can even be made totally fat free by omitting the olive oil and dry frying the onions and tomatoes. If you follow the Slimming World plan you will also be pleased to know that this soup is syn free (if you omit the oil).
Tomatoes are a great source of lycopene which protects us from destructive free radicals which can harm cells and damage DNA. Cooking your tomatoes in a little healthy fat such as olive oil helps carry the lycopene into the bloodstream so that our bodies can benefit from it so I do recommend using a little oil as stated in the recipe if you can.
As well as being a good source of lycopene, tomatoes are full of many other vitamins and minerals. They are known to protect against heart disease, prostate cancer and asthma and they also help to ensure our bones, teeth, skin and hair stay healthy.
So you get all of those benefits and it’s so incredibly quick and easy to make. There really is no excuse not to eat a healthy meal when you can whip up something like this in such a short space of time.
Serve this wonderful Easy Vegan Tomato Basil Soup with a drizzle of good olive oil and a sprinkle of cracked black pepper and make sure there is plenty of crusty bread available for dipping! Garlic bread also make a good accompaniment. I have a recipe coming very soon. Here’s a preview!
If soups are your thing now that the weather is cooling off then make sure you try my Creamy Curry Chickpea Soup too. It is seriously good and ready in less than 30 minutes.
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Yields 2 - 3 bowls
Juicy, plump tomatoes & aromatic fresh basil come together beautifully in this simple, fresh and vibrant soup which takes only ten minutes to make.
5 minPrep Time
10 minCook Time
12 minTotal Time
- 1 teaspoon olive oil (optional)
- 1 medium onion chopped
- 3 - 4 large cloves of garlic chopped very finely (I like lots of garlic so used 4 but adjust to suit your tastes)
- 7 cups of chopped fresh tomatoes (see recipe notes)
- 1 handful of basil (leaves and stalks are fine)
- 1 - 2 teaspoons salt (add to taste)
- Around 1 teaspoon pepper (add to taste)
- Heat a pan over a medium heat and add the oil.
- When hot add the onions and garlic and cook for about 1 minute.
- Add the chopped tomatoes.
- Continue to cook over a medium heat, stirring every few minutes until the tomatoes have broken down and are soft.
- Remove from the heat and add basil and salt and pepper.
- Blitz in a blender or with a stick blender until smooth,
- Serve immediately.
I have tried this recipe with large tomatoes and grape/cherry tomatoes and it works well with both, or even a mixture of the two.