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Healthy Cream of Tomato Soup

Healthy Cream of Tomato Soup. Pair it with grilled cheese sandwiches and apple slices sprinkled with cinnamon for a quick and nourishing weeknight meal!

This healthy Cream of Tomato Soup is SO easy to make! Pair it with a grilled cheese sandwiches and sliced apples topped with cinnamon for a quick weeknight meal.I apologize in advance for sharing this healthy cream of tomato soup with you 2 weeks before Thanksgiving.

With snow flocking trees across the states, and even a wee bit of snow on the ground in our local San Diego mountains, it’s not exactly tomato season.

Except along the Central Coast of California, where lycopene laden dry farmed tomatoes are still being harvested and, subsequently making a weekly appearance in my Jimbo’s shopping cart.

Sea Level Farms Organic Dry Farmed Tomatoes

Dry-farmed tomatoes from Sea Level Farm along the central California coast.

If you’re not familiar with the concept of dry farmed tomatoes, here’s a little FYI on dry farming, and why these super sweet beauties are my new favorite tomato…

In a nutshell, dry farming is growing crops without any irrigation to supplement rainfall.  It can’t be done everywhere, but in places like California, where farmers have long been facing water shortage challenges, dry farming makes perfect sense.

Not only is dry farming great for water conservation, but it also makes for a super delicious tomato, as the lack of water stresses the tomato plant, forcing its roots deep in to the soil in search of water and focusing its efforts on producing fruit. The resulting tomatoes are smaller and lower in yield, yet pack a powerful punch in terms of both flavor and texture, thus making them perfect for this luscious roasted tomato soup.

The inspiration for this recipe came from this yummy looking Roasted Tomato Basil Soup with Grilled Cheese Croutons from Get Off Your Tush and Cook.  I found that these dry roasted tomatoes made my soup so naturally delicious, there was no need to add much of anything besides tomatoes, onion, garlic, olive oil, fresh basil, milk and a little salt and pepper!

Here’s the recipe…

Healthy Homemade Cream of Tomato Soup

Healthy Cream of Tomato Soup. Pair it with grilled cheese sandwiches and apple slices sprinkled with cinnamon for a quick and nourishing weeknight meal!

Cream of Tomato Soup

This healthy Cream of Tomato Soup is SO easy to make! Pair it with a grilled cheese sandwiches and sliced apples topped with cinnamon for a quick weeknight meal.
5 from 1 vote
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Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Servings: 4 servings


  • 3 pounds tomatoes, dry farmed tomatoes
  • 1 large onion
  • 4 cloves garlic
  • olive oil , for drizzling, approximately 2 tablespoons
  • salt and pepper to taste
  • 1/4 cup fresh basil, chopped
  • 1 cup whole or 2 % milk, or use almond, rice, or coconut milk for vegan version


  • Pre-heat oven to 375 degrees. Remove stems from tomatoes and slice in half lengthwise. Cut onion in to 8 large chunks and peel garlic. Place tomatoes, onions and garlic on two parchment lined baking sheets and drizzle with olive oil, and season with salt and pepper.Roast for approximately 40 minutes, then remove from oven to cool for 10 minutes.
  • Place roasted tomatoes, onions, and garlic in a blender along with the chopped basil, and blend on high until smooth. Add milk or milk alternative to tomato mixture and blend in. Taste and add additional salt and pepper if desired.


Serving: 1.5cups | Calories: 114kcal | Carbohydrates: 20g | Protein: 5g | Fat: 3g | Saturated Fat: 1g | Cholesterol: 6mg | Sodium: 45mg | Potassium: 939mg | Fiber: 5g | Sugar: 13g | Vitamin A: 3012IU | Vitamin C: 50mg | Calcium: 117mg | Iron: 1mg
EA Stewart, RD | Registered Dietitian Nutritionist
Course Dinner, Lunch, Soup
Cuisine American, Gluten Free, Grain Free, Low FODMAP Option, Mediterranean, Vegetarian
Keyword tomato soup recipe
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tomatoes, onion and garlic ready to roast

Tomatoes, onions, and garlic drizzled with olive oil, plus salt and pepper, all ready to roast.

roasted tomatoes and onions in blender

Roasted tomatoes, onions, and garlic ready to be turned in to soup.

Healthy Cream of Tomato Soup. Pair it with grilled cheese sandwiches and apple slices sprinkled with cinnamon for a quick and nourishing weeknight meal!

Seriously the best tomato soup I’ve ever had, and so easy to make!

Healthy Cream of Tomato Soup Nutrition Notes…

  • Naturally gluten-free and vegetarian {or vegan if you use a dairy alternative}.
  • This soup is rich in vitamin C, vitamin A, vitamin K, potassium, and quercetin, a powerful antioxidant and anti-inflammatory compound.
  • Loaded with lycopene which may help protect again certain cancers, including prostate, stomach, and lung cancer. Lycopene also provides protection against sunburn {you still need to wear sunscreen though!}, and cardiovascular disease.
  • Did you know cooking tomatoes in oil boosts their lycopene content?  Go ahead and make some soup!L is for lycopene

Learn more about dry-farming and lycopene…

P.S. A big bowl of this soup makes for a super satisfying light meal on it’s own, but you could also pair it with grilled cheese sandwiches or my family’s favorite Best Ever Brazilian Cheese Puffs, plus some sliced apples sprinkled with cinnamon for an easy weeknight meal. Enjoy!

Have you heard of dry farming?  Ever eaten a dry farmed tomato?  Are you a tomato soup lover like me???

If you enjoyed this post, I greatly appreciate you sharing it to help spread the word that healthy IS delicious. Cheers!

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26 thoughts on “Healthy Cream of Tomato Soup”

  1. I wanted to make some tomato soup a week ago and then remembered they are no longer in season. You are lucky you are in CA and I love your 411 tidbits in your posts in general. You achieved a beautiful color in this soup!

  2. You’re so right Terra! Most canned soups have so much sodium, and the taste is never quite the same as homemade. I do keep a box of Trader Joe’s organic cream of tomato soup on hand, because it has a pretty good flavor, and limited ingredient list, but definitely not low on sodium. Hugs back!

  3. No, I have never heard of dry farming?? Very interesting concept. But I do love tomato soup!!! You are right, it is the perfect companion to grilled cheese, the perfect marriage of soup and sandwich 🙂 Although those grilled cheese croutons sound intriguing, I think I have seen them before. Pninterest? Tomatoes may be out of season but soup is totally in an you nailed it with this one, love the pics Spicy. Have a super rest of the week!!

  4. You’re killin’ me with this yummy looking tomato recipe. I admit I refuse to purchase supermarket tomatoes out of season. But I can dream! And the beautiful photos make for good dreams…and the cheese puff recipe look perfect for my Thanksgiving table!

  5. I hate to admit this, but I hadn’t heard of dry farming until reading this post. This is yet another reason why I love reading blogs.
    That is very interesting.
    And this soup…it looks fabulous!! I love the short ingredient list!

  6. I have those napkins too. I love them. They’re so colorful. I bet roasting the tomatoes would be great for our less than flavorful tomatoes we have in the markets this time of year. We eat tomato soup year around. I love it with a handful of fresh basil.

    1. Cost Plus, right? Where I buy a lot of my food props 🙂 Yes, roasting the tomatoes will also help bring out their flavor, and if you roast a sweet onion, it will also add some sweetness to the soup if your tomatoes are not super sweet. Enjoy!

  7. Tomato soup is one of those foods I HATED as a kid, but LOVE as an adult. I had never heard about dry farming…..what an interesting concept. I can see how the increased stress would produce a better tasting tomato (and likely one with more antioxidants!).

    Question…..cooking tomatoes in oil doesn’t really increase the actual lycopene content….right? It increases the bioavailability. That’s what I always thought. Am I wrong?

    1. I felt the same way about avocados and guacamole as a kid, but can’t imagine now, how I could ever have disliked them as a kid. Parents of picky eaters…take note! Great questions about lycopene content vs. availablity…Most of the literature simply state that cooked tomato products are much higher in lycopene than uncooked tomatoes, but if you delve a little further, it looks like at least part of this is due to increased absorption by out bodies “Heating tomatoes has been shown to increase the amount of lycopene that the body can absorb by breaking down plant cells that trap the substance (puréeing has that effect as well)” from Consumer Reports: http://news.consumerreports.org/health/2009/09/lycopene-in-cooked-tomatoes-health-benefits-of-tomatoes-antioxidants-in-fruits-and-vegetables-.html {Interesting about the pureeing part too!} In addition, because lycopene is fat soluble, cooking tomatoes w/ a little fat also enhances absorption of lycopene. Thanks Gina!

    1. LOL! My pink guava consumption is usually limited to guava juice, but fresh guava when in Hawaii 🙂 Of course, that doesn’t happen nearly enough!! Pineapple guavas grow here in San Diego, but not the same as pink…

  8. Tomatoes are so good for us and my husband dutifully eats some every day just because they’re full of lycopene.

    I made a cream of tomato soup this week but I didn’t roast them. Our tomatoes are pretty cardboardy at the moment. Won’t be long before they’ll all be covering the backyards everywhere and I’m going to try your roasted tomato soup.

    1. I will definitely have to check out your cream of tomato soup recipe Maureen! Your hubby is a very smart man, although sorry he has to eat cardboardy ones right now 🙁 I am lucky to have a family of tomato eaters, so they frequent out meals a lot, especially now that I have discovered these dry farmed ones. I’m thinking some regions of Australia would be good fro dry farming too?

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