Tasty tomato soup

Tasty tomato soup

Serves 4 (250ml each)

    • 15 m1 olive oil (1T)
    • 1 onion, peeled and roughly chopped
    • 3 cloves garlic, peeled and chopped or 10 ml crushed garlic (2 t)
    • 750 g ripe tomatoes cut into large chunks
    • 1.25 ml salt (1/4 t)
    • Freshly ground black pepper to taste
    • 250 ml fresh basil (1 c or 30 g)
    • 1 tin whole tomatoes (410 g)
    • 10 ml chicken stock powder (2 t), dissolved in
    • 500 ml boiling water
    • 5 – 10 ml sugar (1 – 2 t)

Note: Plum tomatoes are less acidic and give a sweeter and richer tomato flavour. If you can’t get plum tomatoes, make sure you use ripe, red tomatoes. The canned, diced tomatoes with garlic, basil and oregano make this soup especially tasty.


    1. Pre-heat the oven to 200C.
    2. Pour the oil into a baking sheet and heat in the oven until the oil is thin and runny, but not smoking.
    3. Remove from the oven and add the onions, garlic, fresh tomatoes, salt and pepper and toss so that all the vegetables are covered with oil.
    4. Roast the vegetables for 20 minutes, tossing from time to time.
    5. Pour the vegetables into a blender or blend in the saucepan with a hand held food processor, together with the fresh basil and tinned tomatoes.  Blend until smooth. Add sugar to balance the tartness of the tomatoes.
    6. Pour into a saucepan, together with the prepared stock. Heat through on the stove top.
    7. Serve with one or two slices of low GI bread and a little lower fat cheese, if desired.

Nutritional information

Per serving

    • GI low (20)
    • Carbohydrates 16g
    • Protein 4g
    • Fat 4g
    • Saturated fat 0.6g
    • Fibre 5g kJ 532
    • Glycemic load 3

One serving is equivalent to 2 vegetables + 1 fat.


Dieticians’ note

This soup can practically be seen as a generous vegetable serving, so is ideal to serve as a starter with a meal such as macaroni cheese, which does not contain any vegetables.



Eating For Sustained Energy by Liesbet Delport and Gabi Steenkamp