Tomato soup with basil

Author: HFG staff

Photographer: HFG staff

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This vegan recipe may be low in calories and saturated fat, but it retains a thick and velvety texture. It's the perfect light meal, if served with grainy bread, or a healthy snack without.

Serves: 4

Time to make: 1 hr

Hands-on time: 10 mins

Ingredients

More weights & measures

1 small onion, sliced
3 cloves garlic, peeled and left whole
1kg tomatoes (vine ripened are best), halved
1 tablespoon extra-virgin olive oil
4 tablespoons tomato purée
2 teaspoons reduced-salt vegetable stock powder mixed with 1 cup boiling water
small bunch fresh basil, plus a few leaves to garnish

Instructions

1 Heat the oven to 220°C/200°C fan/gas 7. Line a baking tray with baking paper. Spread the onions and garlic on the baking tray, then put the tomatoes on top, cut side up. Drizzle with the oil and roast for 45 min.

2 Put the tomato purée in a large pan and cook for 2 min. Add the stock and season generously with freshly ground black pepper. Squeeze the garlic from the cooked cloves and add it with the cooked tomatoes, onion and any juices, then simmer for 3 min. Add the basil, then remove from the heat.

3 Spoon the soup into a blender or use a stick blender and whizz until completely smooth. Garnish with basil leaves to serve.

Nutrition Info (per serve)

Calories 86cal

Kilojoules 360kJ

Protein 2.9g

Total fat 3.3g

–Saturated fat 0.6g

Carbohydrates 11.9g

–Sugars 10.4g

Dietary fibre 3.7g

Sodium 236mg

Calcium 44mg

Iron 1.2mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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