I am obsessed with soups! They are nutritious, flavourful and freeze well. So I present to you today a nourishing heart-healthy homemade creamy tomato soup recipe, rich in protein, texture and flavour. It’s so delicious that even your taste buds will want to snuggle up with a cozy blanket!
It’s incredibly easy to make, since the veggies are only chopped roughly before cooking and blending. Size doesn’t matter here. You can even make a double batch, freeze part of it and enjoy some leftovers the next day. Meal prep for the win!
Now here’s a little secret to take this creamy tomato soup to the next level: a delightful splash of lemon juice, a sprinkle of freshly grated parmesan cheese and a generous garnish of basil. I know, I know, tomatoes and lemon might sound like an odd combo, but trust me on this one. Give it a shot and then leave a comment to let me know just how much you loved this unexpected duo. The lemon juice magically tames the sharp flavors, turning this soup into a delicate and oh-so-satisfying masterpiece. It’s my favorite way to eat it!
So get ready to impress your taste buds and your friends with this easy-peasy, budget-friendly, lip-smacking tomato soup recipe. Don’t forget to save some leftovers—they’re a m a z i n g!
Good To Know
Did you know that celery is a secret weapon for the heart because it has compounds that help lower blood pressure, cholesterol and inflammation?
Garlic and onions are powerful heart-healthy foods. Garlic fights off inflammation and high blood pressure, while onions protect blood vessels from plaque build-up.
Chickpeas are packed with fiber that helps lower cholesterol and with potassium and magnesium that help lower blood pressure. These littles beans are such a delicious way to support the health of your heart!
Substitutions
If you are not a fan of chickpeas, I bet cashews or cannellini beans would be amazing here.
Make it
Gluten free – this recipe is gluten free.
Dairy free – this recipe is dairy free.
Vegetarian – this recipe is vegetarian.
Extra health points
What’s the perfect sidekick to complement a steaming bowl of soup? When it comes to this creamy tomato soup recipe, the possibilities are as endless as your imagination.
For the classic combo that never fails to impress, the irresistible duo of tomato soup and a melty grilled-cheese sandwich is a match made in heaven. The buttery crunch of the bread, oozing with melted cheese, pairs harmoniously with the rich flavors of the soup.
If you crave a little extra texture and flavor, don’t hold back on crispy croutons! These golden nuggets of delight add a satisfying crunch to each spoonful, elevating the soup-eating experience to a whole new level.
Storing, freezing and reheating tips
Store
Store in an airtight container in the fridge for up to 5 days.
Freeze
Freeze for up to 3 months.
Reheat
Reheat on the stove or in the microwave.
Watch how to make it step-by-step!
Meal Prep Made Easy: Heart-Healthy Homemade Creamy Tomato Soup
- Prep Time: 10 mins
- Cook Time: 40 mins
- Total Time: 50 mins
- Yield: 5 servings 1x
Description
Get ready to dive into a bowl full of pure deliciousness that is budget friendly, heart healthy and that will put a smile on your face. This quick and easy creamy tomato soup recipe is here to make your taste buds sing and your belly happy. Get your spoons ready, because this meal prep tomato-y adventure is about to begin!
Ingredients
2 tbsp coconut oil
1 onion, roughly chopped
4 large garlic cloves, sliced
1 cup carrots, roughly chopped
1 celery stalk, roughly chopped
1 (15oz.) can chickpeas (garbanzo beans)
1 (28 oz.) can crushed tomatoes (see notes)
1 1/2 can coconut milk
1/2 tsp sea salt (see notes)
Optional – broth to thin the soup
Instructions
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Cook the onion and garlic in coconut oil for 5 minutes while stirring frequently.
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Add the rest of the ingredients: carrots, celery, chickpeas, crushed tomatoes, coconut milk and sea salt.
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Bring everything to a boil, then turn the heat down and simmer for approximately 30 minutes, until the veggies are tender. Don’t forget to stir occasionally so the soup doesn’t stick to the bottom of the pot.
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Once the veggies are tender, blend the soup using an immersion (hand-held) blender until smooth.
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I like thick tomato soup, but if you’d like the soup to be thinner, add a bit of broth until it reaches your preferred consistency.
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When serving this tomato soup, choose one of the ways suggested in the Notes section below. Or bring your own creative spin to it.
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Serve cold or hot.
Enjoy!
Notes
If you are not short on time, you can use fresh tomatoes (1-2 lb, depending on how big they are). Everything tastes better with fresh produce, especially from your garden. If you have extra time, roast the tomatoes before turning them into soup. Yum!
Here are a few ways to serve this tomato soup. My favorite is #3 as the lemon juice really takes the soup from a 10 to an 11 (11 being the maximum ever 😀).
- Grilled cheese sandwich
- Cooked mini pasta – kids might appreciate this option, especially if you use animal-shaped pasta
- Lemon juice, croutons, feta or freshly grated parmesan, fresh basil, chili flakes
- Garlic bread and a dollop of sour cream on top
I can’t live without an immersion (hand-held) blender in my kitchen.
The soup will thicken overnight in the fridge. If you prefer your tomato soup thinner, you can add a bit of vegetable broth.
What To Cook Next
Comforting and packed with brain-healthy ingredients, this Sausage Cabbage Soup is made with savory sausage, tender cabbage and a blend of flavorful herbs and spices that will make your taste buds dance. Whether you’re looking for a quick and easy weeknight dinner or a comforting Sunday lunch, this recipe is perfect for you!
