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  • Writer's pictureMeagan Currell

balanced tomato basil soup

I've always loved tomato basil soup. It's comforting, delicious, nutrient-dense, and easy. However it typically lacks protein since it's traditionally made with vegetables (carb) and a little heavy cream or olive oil (fat). I made this tomato basil soup into a balanced meal by adding tofu and pumpkin seeds for protein, olive oil for heart healthy fat, homemade croutons for carbohydrate, and lots of fresh herbs/spices for flavor and nutrition!


6 roma tomatoes

3 red bell peppers, cut in half

3 small white onions, cut into 4 pieces

1 head of garlic

3 tbsp olive oil

1 tsp sea salt

4 oz silken tofu

1/2 cup vegetable broth

1 tsp red pepper flakes

1 tsp black pepper

1 tbsp red wine vinegar

1 tbsp rosemary

10-12 fresh basil leaves

1 piece of bread, cut into cubes

1/2 tsp garlic salt

1 tbsp shredded parmesan cheese

1 tbsp pumpkin seeds

recipe (makes 4 servings)

  1. preheat oven to 425F

  2. add tomatoes, sliced bell pepper, head of garlic, and chopped onion to a large casserole dish (I used an 8" x 12")

  3. drizzle 2 tbsp olive oil over vegetables, along with a sprinkle of sea salt, and cover with foil

  4. place into the oven and cook for 25-30 mins, then turn on broil for 5-10 mins and take out of the oven

  5. put all vegetables into a blender, along with tofu, vegetable broth, red pepper flakes, black pepper, red wine vinegar, rosemary, and fresh basil leaves

  6. blend until all ingredients are one thin consistency, and set aside

  7. add pieces of bread to a sheet pan, drizzle with 1 tbsp olive oil and sprinkle of garlic salt

  8. top bread with parmesan cheese and place in the oven on low broil for 10 mins until browned and crispy

  9. pour the soup into bowl to serve, top with a drizzle of olive oil, shredded parmesan cheese, the homemade cheesy croutons, pumpkin seeds, and fresh basil, and enjoy!

prep time: 45 mins

nutrition per serving: 195 calories, 6g protein, 13g carbohydrate, 13g fat, 3g fiber, 855 mg sodium.


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