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Eat Well Sep. 26. 2013
Soups

Creamy Roasted Tomato Soup

Sep. 26. 2013
Soups
McKel Kooienga, MS, RDN, LDN

McKel Kooienga, MS, RDN, LDN

Dietitian, Founder and CEO

“NO soup for you!” Just kidding, you can have all the soup you want (Seinfeld reference anyone?). Creamy Roasted Tomato Soup is a perfect recipe to wrap up summer and use all those tomatoes you have lingering from this summer before the first frost (at least here in Nashville)! This recipe is a soup staple in my kitchen around this time of year especially when I’m trying to use all my fresh tomatoes from the garden or from friends gardens. This Creamy Roasted Tomato Soup is a great way to nourish your body with the health benefits of tomatoes all while satisfying your stomach while being dairy free and vegan friendly!

Tomatoes get a lot of buzz in the health and nutrition community for good reason. Tomatoes are loaded with the most well known antioxidant/carotenoid, lycopene. What is lycopene and why is it so great?

Lycopene is a carotenoid found in tomatoes which gives it that beautiful bright red color and not to mention a host of health benefits. Lycopene (tomatoes in general) has been studied greatly with it’s relation to cancer in general including prostate cancer. Tomatoes have been shown to have cardiovascular benefits, anti-cancer benefits, anti-inflammatory benefits, improved cholesterol, bone health, and some studies with decreased obesity.

FUN FACT // Did you know that tomatoes are one of the few vegetables/fruits that when cooked, their nutrient content actually increases? Most vegetables/fruits are at their prime (nutritionally speaking) when in the raw state.

Nutrient breakdown of TOMATOES |

  • Vitamin C
  • Vitamin A
  • Vitamin K
  • Vitamin E
  • Vitamin B6
  • Potassium
  • Manganese
  • Molybdenum
  • Folate
  • Magnesium
  • Phosphorus
  • Choline
  • Iron
  • Copper
  • Antioxidants } flavones, flavonols, hydroxycinnamic acids, carotenoids, glycosides, and fatty acid derivatives.
    • Carotenoids } mainly lycopene, lutein, zeaxanthin, and beta-carotene

TIP // When possible, buy your tomatoes organic. Tomatoes are #32 on the “Dirty Dozen” list of highest pesticide residue. For overall health, detoxification, and decreasing inflammation- we want to stay away from pesticides as much as possible. Also, as with all canned goods, opt for a BPA free can. Since tomatoes are naturally acidic, acidity is the perfect component to leach BPA into the surrounding food, therefore tomatoes in cans containing BPA should be avoided/limited as much as possible.

Tomatoes not only taste great but they’re extremely nutrient dense and a wonderful addition to anyone’s diet. The added step of roasting these tomatoes brings a whole new level and layer of flavor to your classic tomato soup. I absolutely love this soup for lunch with a hearty salad, or even as an entree by adding protein in it with a dollop of avocado creme or Cashew Cheese.

 

Creamy Tomato Soup
Recipe Type: soup
Author: McKel Hill, MS, RD, LDN
Prep time:
Cook time:
Total time:
Serves: 4-6
A creamy roasted tomato soup, perfect for using your summer tomatoes from the garden. Non-dairy friendly.
Ingredients
  • 5 medium tomatoes (about 4 cups)
  • 2 cups cherry tomatoes (this will be roasted)
  • 1 cup filtered water
  • 1 cup unsweetened almond milk (or of choice)
  • 1 small sweet onion (about 1/2 cup)
  • 1 Tbs. miso paste
  • 1 Tbs. tomato paste
  • 2 cloves garlic
  • 2 dates, pitted and chopped
  • sea salt to taste
  • black pepper to taste
  • dash of cayenne
Instructions
  1. Preheat the oven to 450 degrees F.
  2. Roast the cherry tomatoes on a lined baking sheet for 40 minutes or until blistered and soft.
  3. Combine all the ingredients into a Vitamix or high speed blender and blend until smooth.
  4. Pour into a large pot and bring to a simmer, allow to simmer for 15 minutes or until the soup has thickened to a desired consistency.
  5. OPTION// you may also skip the above step and cook it only before serving.
  6. Store in the refrigerator.
  7. Enjoy!
Serving size: 1/4th recipe Calories: 120 Fat: 1 Carbohydrates: 16 (net 12) Sugar: 5 Fiber: 4 Protein: 1

What’s your favorite way to use all your tomatoes from the summer season? Share below, I want to hear your ideas! Soup for YOU! xo McKel

The Recipe

Serves 4-6

Print

Ingredients:

  • 5 medium tomatoes (about 4 cups)
  • 2 cups cherry tomatoes (this will be roasted)
  • 1 cup filtered water
  • 1 cup unsweetened almond milk (or of choice)
  • 1 small sweet onion (about 1/2 cup)
  • 1 Tbs. miso paste
  • 1 Tbs. tomato paste
  • 2 cloves garlic
  • 2 dates, pitted and chopped
  • sea salt to taste
  • black pepper to taste
  • dash of cayenne

Directions:

  1. Preheat the oven to 450 degrees F.
  2. Roast the cherry tomatoes on a lined baking sheet for 40 minutes or until blistered and soft.
  3. Combine all the ingredients into a Vitamix or high speed blender and blend until smooth.
  4. Pour into a large pot and bring to a simmer, allow to simmer for 15 minutes or until the soup has thickened to a desired consistency.
  5. OPTION// you may also skip the above step and cook it only before serving.
  6. Store in the refrigerator.
  7. Enjoy!

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