healthy tomato soup protein

Tomato Soup, the Healthy Way

The India Edition is featuring a guest post today, all the way from New York! I’m so excited to have my great friend and home chef too, Namrata, share one of her favorite recipes for a flavorful and filling tomato soup, the healthy way. The two of us continue to share our favorite recipes and “recipe goals” with each other despite being miles apart. Soups tend to be empty calories, filled with cream, sodium and sugar and usually no protein or fiber. This one is different – it’s rich but in a spicy way, not overdone with cream and butter, and filled with fiber and protein with the addition of beans or chickpeas.  We hope you enjoy this one!

healthy tomato soup protein

 Now that New York City has finally decided to act like winter is here, I figured there was no better time to make my Roasted Tomato Soup!

I’ve been making variations of this recipe for about four years – and it’s now my go-to (although sometimes I’ll switch up the tomatoes for pumpkins or butternut squash!). I’m a big fan of hearty soups as opposed to chunky soups or stews, but tend to struggle with making them a complete meal – one that’s healthy AND keeps me full.

When I first started making this tomato soup, it served as more of a snack than anything else and I’d be hungry about an hour later (unless I ate half a baguette with it of course). Many tries – and disasters – later I’ve come up with a recipe that’s packed with flavor, protein, and isn’t hard to make.

I know that cannellini beans (a type of white bean) can be hard to find in India; chickpeas work well too because of their relatively neutral taste and nutritional properties. 

You can easily play around with the spices to make it your own – I’ve even cooked penne in this soup for a nice pasta dinner!

Tomato Soup, the Healthy Way
Recipe type: Lunch, Dinner
Cuisine: Italian
Prep time: 
Cook time: 
Total time: 
Serves: 4
  • 3-4 Large Tomatoes (washed and cut in half)
  • 1-2 White or Yellow Onions (washed, peeled and cut in half)
  • 1 Garlic Clove, chopped
  • About 5 tbsp Olive Oil
  • Salt & Pepper
  • 400-450 ml Vegetable broth (adjust this based on how thick you like your soup)
  • A handful of fresh Basil (or dried Basil)
  • 1 tsp Cinnamon powder
  • 1 tsp Nutmeg powder
  • 400 gms cooked cannellini beans or chickpeas
  • 2 tbsp Cream Cheese
  • Optional: 1 tbsp Mascarpone Cheese or heavy cream
  1. Preheat the oven to 200°C.
  2. Line a baking sheet with foil and place the tomatoes and onions cut side up. Drizzle olive oil and sprinkle with some salt and pepper. Roast for about 45 mins to 1 hour or until the tomatoes and onions have charred slightly.
  3. Transfer everything from the baking sheet, including any leftover oil, to a large stock pot. Add the broth, garlic, basil, cinnamon, nutmeg, and beans and leave for about 30 mins on medium-low heat.
  4. Use an immersion blender to puree everything until it’s smooth.
  5. Add the cream cheese and once it melts, adjust the salt if necessary.
  6. You can serve with croutons or bread or crackers. I had some leftover mascarpone cheese so garnished it with that!
If you like your soup thicker, reduce the amount of broth you add. If you prefer varied textures, add the beans after the other ingredients have been pureed and leave the beans whole. If you’re able to get the beans or chickpeas pre-cooked in a can, you can just wash and use. If you buy uncooked beans, you’ll need to boil them before using them in the soup.

Note from The India Edition: 

A good quality, healthy vegetable broth can be difficult to find in India as it’s usually loaded with salt and sugar. It’s easy to make your own in a big batch and then freeze it for future use – I came across this recipe from The Planet Friendly Diet which I like: “take 6 mushrooms, 3 stalks of celery, 2 medium carrots, 2 large leeks (white part only; or onions), 2 large tomatoes, 7 cloves garlic. Place vegetables on baking tray, roast in oven until lightly brown. Boil 5 cups of water in a large pot. Add the roasted vegetables, cook at a low heat covered for 1 hour. Pour through a strainer into a storage container, refrigerate or freeze liquid once cooled.”

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