Tomato and basil soup

A smooth homemade tomato soup scented with basil, miles away from the over-sweet, over-salted carton versions. Comforting, light and rich in lycopene, it is easy to make and warms up your evenings while staying diet-friendly.

Prep: 10 min  |  Cooking: 25 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 144 kcal · 4 g protein · 13 g carbohydrate · 8 g fat

Ingredients

• 1 kg of tomatoes (or 2 tins of chopped tomatoes)
• 1 onion
• 2 cloves of garlic
• 1 carrot
• 2 tbsp olive oil
• 1 bunch of basil

Method

1. Soften the diced onion, garlic and carrot in the olive oil.
2. Add the tomatoes and a little water or stock, and season with salt.
3. Simmer for 20 minutes, until the vegetables are tender.
4. Blend with the fresh basil, adjust the seasoning and serve.

Nutritional benefits

This homemade soup is very low in calories but rich in water and fibre, ideal for a slimming approach in the evening. Cooked tomato releases more lycopene, an antioxidant whose absorption is helped by olive oil. The carrot provides beta-carotene and sweetness, avoiding the need to add sugar as in ready-made soups. A light, comforting, 100% plant-based supper.

Variations and substitutions

• Creamier: a drizzle of coconut milk or a spoonful of soft cheese.
• More substantial: add red lentils or pasta.
• With roasted peppers for a deeper soup.
• Gazpacho style: serve it cold in summer.

Storage and make-ahead

This soup keeps for 4 days in the fridge and freezes perfectly in portions: ideal for batch cooking. Fresh basil added at the end of blending keeps all its aroma.

💡 Good to know

A carrot or a pinch of bicarbonate of soda naturally corrects the acidity of the tomato, with no need to add sugar as the shop-bought versions do.

Related reading

Discover more slimming recipes · vegetarian recipes · vegan recipes · gluten-free recipes · healthy & balanced recipes.

The foods in this recipe: tomatoes · onion · garlic · carrot · olive oil.

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