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With our fast-paced days, many of us are searching for ways to eat healthier and live longer. This Fire-Roasted Tomato Soup is one of my favorite recipes to do that. It’s insanely flavorful, easy to make and reheats nicely, too.
I’ve been inspired by the Blue Zones diet for years. It’s a study done based on regions where people live the longest. The Blue Zones emphasize whole foods, plant-based ingredients, and minimal processed products. This Fire-Roasted Tomato Soup not only warms the soul but also incorporates the healthful benefits of tomatoes, making it a solid choice for anyone trying to eat more plant-based recipes without skimping on flavor.
Benefits of Using Fire-Roasted Tomatoes
Tomatoes are a cornerstone of the Blue Zones diet. Rich in antioxidants, particularly lycopene, they contribute to heart health, reduce inflammation, and may even lower the risk of certain cancers. Roasting tomatoes enhances their natural sweetness and deepens their flavor, making this soup a delightful option for an active woman committed to a healthy lifestyle. Plus, using canned fire-roasted tomatoes makes the recipe quick and accessible, ensuring you can whip up a nourishing meal even on a busy day.
More healthy swaps I did
- swapped out traditional heavy cream or milk-base for a creamy cashew base, making this a dairy-free tomato soup (yet you wouldn’t know it!)
- using honey, a natural sweetener, instead of refined cane sugar or corn syrup (found in Campbell’s canned soup) to balance the acidity.
- added cashews to increase the protein content and become a more complete meal to nourish you.
- used fresh herbs to add more phytonutrients and flavors
Fire-Roasted Tomato Soup Ingredients
This Fire-Roasted Tomato Soup is packed with nutrients. With this dish, you get a hearty serving of vegetables that not only nourishes your body but also supports longevity. For this recipe, you’ll need:
- fire-roasted diced tomatoes: provide vitamin C, potassium, and folate
- 1 medium onion, diced
- 3 cloves garlic, minced: known for its immune-boosting properties
- carrot: dose of beta-carotene, which is great for eye health
- 2 tablespoons olive oil: heart-healthy fats
- 2 cups vegetable broth (low-sodium)
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Store-bought or homemade croutons
- Fresh basil leaves
Homemade Fire-Roasted Tomatoes
If you can’t find fire-roasted canned tomatoes or maybe you have a ton of fresh tomatoes on hand, make them yourself. Put tomatoes on a lined baking sheet with olive oil, salt and pepper and roast at 450º for 40-45 minutes or until tomatoes are charred. You can add water to the pan if it started to smoke a bit.
How to Make Fire-Roasted Tomato Soup
Sauté the Aromatics: In a large pot, heat the olive oil over medium heat. Add the diced onion, carrot, and celery. Sauté until the onions are translucent and the carrots are tender, about 5-7 minutes. This step builds the base flavors of the soup. Add the minced garlic the last minute.
Add the Tomatoes: Pour in the canned fire-roasted tomatoes with their juices. Stir well to combine. The smokiness of the roasted tomatoes will infuse the soup with rich flavor. Add in the tomato paste and honey and bring to a boil
Incorporate the Broth: Pour in the vegetable broth and bring the mixture to a gentle boil. Once boiling, reduce the heat and let it simmer for about 15-20 minutes. This allows the flavors to meld beautifully.
Blend to Perfection: Transfer half of the soup to a blender, add in the cashews and basil leaves. Carefully puree until smooth. Return the puree to the saucepan and stir. If you prefer soup less chunky, carefully transfer the soup in batches to blender (or use an immersion blender). Be sure to allow steam to escape to avoid splatters.
Season the Soup: Taste and add salt and pepper. Stir everything together.
Final Adjustments: If soup seems a bit thick, you can add more vegetable broth to reach your desired consistency. Add more salt, pepper or additional spices if you want now.
Serve: Ladle the soup into bowls, garnishing with fresh basil leaves and black pepper. This adds a pop of color and an extra layer of flavor.
COMMON QUESTIONS
if you want a classic, serve with a grilled cheese sandwich. Go light on the cheese and butter and use whole grain bread to make it a healthier option. if you want a healthier option, enjoy this soup with my Kale Caesar Salad, my Glowing Greek Salad.
You sure can. I recommend saute the veggies first and then add everything to the crock pot (except cashews because you need to blend those). Cook for 4 hours on high or 8 on low. Before serving, blend the cashews and mix into the soup.
Legumes will add protein and fiber. You can add canned chickpeas or white beans. This will make the soup more filling and satisfying, perfect for a post-workout meal. If you enjoy a bit of heat, add red pepper flakes or a diced jalapeño during the sautéing phase. Fresh herbs like parsley and oregano will complement the fresh basil.
Yes, you can swap croutons for whole grains like a side of toasted whole-grain bread or enjoy soup over a bed of quinoa (if you’re gluten-free) for a balanced meal that will keep you full and energized.
More Fire-Roasted Tomatoes Recipes
Incorporating meals like Fire-Roasted Tomato Soup into your diet not only supports a healthier lifestyle but also embraces the principles of the Blue Zones diet. With its ease of preparation and delightful flavors, this recipe is perfect for anyone looking to nourish their body and enjoy the journey of healthy living.
So, gather your ingredients, turn on the stove, and savor a bowl of warmth that celebrates both health and longevity. Here’s a few more recipes you might wanna try:
- Vegan Tomato Soup: Pureed tomato soup at it’s finest
- Vegan Minestrone Soup: Nothing packs in the vegetables like this soup
- Hearty Red Lentil Soup: Comfort soup loaded with protein
Fire-Roasted Tomato Soup
Ingredients
- ½ cup raw cashews
- 2 tbsp avocado oil
- 1 yellow onion finely chopped
- 1 carrot finely chopped
- 1 celery finely chopped
- 2 garlic cloves minced
- 3 cups vegetable stock
- 2 14 ½-ounce cans diced fire-roasted tomatoes (about 3 cups)
- 3 tablespoons tomato paste
- 2 teaspoons raw honey
- 8 fresh basil leaves
- ⅛ tsp sea salt
- ⅛ tsp black pepper
Instructions
- Soak cashews in water for at least 10 minutes, the longer the better.
- In a medium saucepan, saute chopped onion, carrot and celery in avocado oil; cover and cook over moderately high heat, stirring occasionally, until the vegetables are just beginning to brown, about 5 minutes.
- And garlic and saute an additional minute.
- Add the vegetable stock, diced tomatoes, tomato paste, honey and bring to a boil. Cover partially and cook the soup over moderate heat, stirring occasionally, until the vegetables are tender, 15 minutes.
- Transfer half of the soup to a blender, add in the cashews and basil leaves. Carefully puree until smooth.
- Return the puree to the saucepan and stir. Season the soup with salt and pepper.
- Ladle the soup into bowls, garnish with croutons and chopped basil leaves, and serve.
