This healthy Cream of Tomato Soup recipe is SO easy to make! Pair it with grilled cheese sandwiches and sliced apples topped with cinnamon for a quick weeknight meal.

With snow flocking trees across the states, 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.

Photograph of dry farmed tomatoes in Jimbo's grocery store.
Dry-farmed tomatoes from Sea Level Farm along the central California coast.

You MUST try dry farmed tomatoes!

If you’re not familiar with 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 cream of tomato soup.

Ingredients you’ll need to make this healthy homemade cream of tomato soup

  1. Tomatoes. If it’s the right time of year, be sure to try making this cream of tomato soup with dry farmed tomatoes. If you can’t find them, no worries! Any variety of fresh tomatoes will work, as roasting helps bring out the sweetness. You can also try making this with canned whole tomatoes as well. If you do, let me know how it turns out!
  2. Onion. I like to make this with a sweet onion like Maui, Walla Walla, or Vidalia, but you can use any type of onion. If you are following the elimination phase of a low FODMAP diet, you’ll want to omit this and add extra tomatoes (see recipe notes).
  3. Garlic. Again, if you’re on a low FODMAP diet, you can omit this and use garlic oil instead of regular extra virgin olive oil.
  4. Olive oil. Avocado oil would work well with this cream of tomato soup recipe too!
  5. Fresh Basil. Swap with dried basil if needed.
  6. Milk. Most cream of tomato soup recipes call for heavy cream. But, in a nod to health (without sacrificing taste!) I make this with organic whole or 2% milk. You can also use lactose free milk for a low FODMAP version. Or, add your favorite plant based milk (i.e. almond, coconut, hemp, pea) for a plant based version.

How do you make cream of tomato soup from scratch?

If you’ve never made homemade cream of tomato soup before, I promise you, it’s super easy to make! And while I do keep a container of Trader Joe’s Organic Cream of Tomato Soup for SUPER quick and easy meals, once you master this recipe, I promise you it will be on repeat! Here are the steps to make it:

Time needed: 50 minutes

How to make cream of tomato soup from scratch.

  1. Roast tomato, onion, and garlic.

    Place tomatoes, onion, and garlic on a tray lined with parchment paper. Drizzle with olive oil, season with salt and pepper, and roast for ~ 40 minutes.

  2. Blend ingredients.

    Carefully place roasted tomatoes, onions, and garlic in a blender. Add basil and blend until smooth. Add milk or plant based milk and blend. Season to taste with additional salt and pepper if desired.

  3. Enjoy your soup!

    Pour into a bowl, top with additional fresh basil, and enjoy!Cream of tomato soup in a white bowl with a colorful napkin in the background.

What makes this cream of tomato soup healthy?

  • For one, it’s loaded with lycopene which may help protect against certain cancers, including prostate, stomach, and lung cancer. Lycopene also protects against sunburn {you still need to wear sunscreen though!}, and cardiovascular disease.
  • This cream of tomato soup is also rich in vitamins C, A, & K and potassium-an important mineral to help lower blood pressure.
  • It also contains quercetin, a powerful antioxidant and anti-inflammatory compound.
  • This recipe is gluten-free and vegetarian. And, you can make a low FODMAP and/or vegan version too (see recipe notes).

Serving Suggestions

Cream of tomato soup in a white bowl with a colorful napkin in the background.

Healthy 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 11 votes
Print Recipe Pin Recipe
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Servings: 4 servings

Ingredients

  • 3 pounds tomatoes, i.e. 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

Instructions

  • Pre-heat oven to 375 degrees. Remove stems from tomatoes and slice in half lengthwise. Peel garlic and onion and cut onion into 8 large chunks.
  • Place tomatoes, onions, and garlic on two parchment lined baking sheets. Drizzle with olive oil, and season with salt and pepper. Roast for approximately 40 minutes, then remove from oven to cool for 10 minutes.
  • Carefully 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 before serving.

Notes

  • Low FODMAP Option: Omit onions & add an extra pound of tomatoes. Use garlic oil in place of garlic. Use lactose free milk or your favorite plant based low FODMAP “milk”.
  • Vegan Option: Use your favorite plant based milk in place of cow’s milk.
  • Freezer Tip! Make a big batch of the tomato soup WITHOUT the milk and store in the freezer. When ready to eat, heat soup then blend in milk right before serving.

Nutrition

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 easy tomato soup recipe
Add to Recipe Collection
Like this recipe?Sign up for my newsletter & get new recipes and nutrition tips delivered straight to your inbox. SIGN UP!

Craving more healthy soup recipes? Here are a few of my favorites…

Let’s Chat! Have you made homemade cream or tomato soup before? Have you tried dry farmed tomatoes? Anything else you would add to this soup?

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating




28 Comments

  1. Susanne Strimling says:

    A hearty, tomato soup which is great for a cold winter day.

  2. Very nice recipe, interesting health benefits facts. I have to try Trader Joe’s Organic Cream of Tomato Soup!

  3. Anita Menon says:

    Lovely, hearty soup! Perfect to warm up everybody up

  4. Sylvie @ Gourmande in the Kitchen says:

    I haven’t a nice bowl of tomato soup in a long time and this one is calling my name!

  5. foodwanderings says:

    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!

  6. EA-The Spicy RD says:

    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!

  7. teri@tericollins.net says:

    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 πŸ™‚ 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!!

    1. EA-The Spicy RD says:

      Thanks Teri!! You will definitely want to try the tomato soup with grilled cheese croutons-pure comfort food!!

  8. I love the title of this post! We could all use a hefty dose of lycopene, even if it IS mid-November πŸ˜‰

    1. EA-The Spicy RD says:

      Thanks so much for your comment Jessie, and so glad you stopped by!

  9. amy @ fearless homemaker says:

    I loooove tomato soup + your version looks just so delicious! It’s a chilly, gray day here in Nashville + I could go for a big ol’ bowl right now. =)

    1. EA-The Spicy RD says:

      Thanks so much Amy! Sending you a virtual bowl and some San Diego sunshine your way πŸ™‚

  10. The Spicy RD says:

    Sorry!! Happy to perk up your dreams though πŸ™‚ Hope you try the cheese puffs. Every time I make them, my hubby and kids jump for joy!

  11. 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!

  12. Kristen (swanky dietitian) says:

    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!

    1. The Spicy RD says:

      Don’t feel bad Kristin…I met a local San Diego farmer I just met about dry farming the other day, and he hadn’t heard of it either πŸ™‚

  13. Kristi Rimkus says:

    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. The Spicy RD says:

      Cost Plus, right? Where I buy a lot of my food props πŸ™‚ 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!

  14. The Candid RD says:

    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. The Spicy RD says:

      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 (purΓ©eing 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!

  15. Lauren Slayton says:

    Love this recipe and I’ve never heard of dry farming, wow. Question- who eats pink guava, if you do I stand corrected. Dry farmed guava?

    1. The Spicy RD says:

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

  16. Angie@Angie's Recipes says:

    The soup looks so smooth and warming!

    1. The Spicy RD says:

      Thanks so much Angie. I’m just glad it’s finally cooled down here a little, so we can start enjoying soup again πŸ™‚

  17. Maureen | Orgasmic Chef says:

    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. The Spicy RD says:

      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 πŸ™ 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?

  18. this looks wonderful πŸ™‚ and cool nice to learn about dry farming

    1. The Spicy RD says:

      Thanks Rebecca πŸ™‚