Medically reviewed by Shahzadi Devje, Registered Dietitian (RD) & Certified Diabetes Educator (CDE)
A quick and simple go-to weeknight meal, this easy tomato soup recipe is jam-packed with healthy ingredients and bursting with flavour. Juicy plump tomatoes and aromatic fennel cooked with onion, cumin and black pepper to create a desilicious and vibrant dish that takes only 25 minutes to make.
It feels so right to share a soup recipe today, given that it’s cold and rainy here in Toronto. In all honesty, though, it’s not just the weather that prompted me to make this easy tomato soup recipe. I *love* making soups; they’re easy to whip up, healthy and offer endless flavour options! Not-to-mention, I did say I’m a dipper; a beautiful hunk of bread, cracker or roti is the perfect accompaniment for any soup. You know what I mean, right?
When I make soup, I make big batches, so I have leftovers for the week – with some in the freezer to power us through those hectic days! My freezer is stocked full of this tomato soup and my Spicy Lauki (Opo Squash) Soup, to keep us ticking along this week.
Is Tomato Soup Healthy?
Like with anything, it depends on what you use to make your tomato soup.
It’s fair to say, tomatoes are pretty incredible! They provide a significant source of the antioxidant lycopene. We know, this antioxidant has been associated with a reduced risk of heart disease and some types of cancers.
Plus, tomatoes are a rich source of vitamin C, potassium, folate, and vitamin K.
I love the fact that this easy soup recipe is full of good-for-you wholesome ingredients like tomatoes, fennel, onion and spices. It uses olive oil, which is a heart-healthy source of fat – especially when swapped for saturated fat. It’s antioxidant and anti-inflammatory properties offer benefits beyond cholesterol lowering. Not to mention, if you’re watching your carb intake to manage your blood sugars better, you’ll be pleased to hear that it’s also low in carbs.
Other Nutritional Highlights Of This Tomato Soup:
- it’s mostly water
- it’s low in calories
- a good source of fibre
- lycopene and other plant compounds in tomatoes have shown to support skin health
- fennel may help to aid digestion
How To Make Easy Tomato Soup – Step By Step
- Start by slicing and dicing all your veggies. I use my food processor for this. Not only it is easier – it saves me heaps of time.
- In a medium-sized cooking pot, heat the oil on medium and fry the onion and fennel (Image 1) until lightly golden.
- Now add the potato, tomatoes, cumin and pepper and cook for a few minutes (Images 2-3).
- Pour the water, bring to boil (Image 4). Then cover and simmer on low for 15 minutes or until the vegetables are cooked through (Image 5).
- Add salt and blend your soup either using your processor or a blender (Images 6-7) until it’s nice and creamy and absolutely desilicious!
- Top with your favourite seeds and pomegranate kernels for crunch added flavour and some protein (Image 8).
Top Tips For Making Easy Tomato Soup
- If you’re chopping the vegetables using a knife, try and make sure your veggies are similar in size. That way, they will cook evenly
- Make sure to fry the onion and fennel until softened and lightly brown as this will add a great depth of flavour to the soup
- You can easily adjust the spiciness of the soup by adding more or less black pepper
- Make sure to cover the pot after adding the water to stop the soup from reducing too much
- Blending the soup will create a creamy consistency. You can easily control the consistency of your soup by using the pulse function on your blender
- You can store this soup in the fridge for around three days or freeze in suitable containers
More Desi~licious Soup Recipes You Might Like:
What’s your favourite way to enjoy soup? Are you a dunker like me? Have you tried my Easy Tomato Soup before?
If you do try this recipe, would love to hear from you! Leave a comment, rate it, or share a photo and hashtag with #desiliciousrd on Instagram, Facebook and Twitter! Can’t wait to see your photos.
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Easy Tomato Soup With Fennel | Desi-licious RD
Ingredients
- 2 tbsp olive oil extra virgin
- 1 onion medium, thinly sliced
- 1 fennel bulb washed, chopped into small pieces
- 1 potato washed, peeled and diced into small cubes
- 4 tomatoes medium, diced into small cubes
- 1 tsp cumin powder
- 1 tsp black pepper
- 2 cups water
- 1/2 tsp sea salt
- 3 tbsp sunflower seeds unsalted
- 1 pomegranate small, washed, peeled, kernels only
Instructions
- In a medium-sized pot, heat the oil on medium heat and fry the onion and fennel, until soft and lightly golden.
- Stir in the potato and tomatoes and cook for a few minutes.
- Add the cumin powder and black pepper and mix well.
- Pour in the water, bring to boil, cover and cook on low heat for 15 minutes or until all the vegetables are cooked through.
- Finish with the salt.
- Blend the cooked vegetables in a food processor or blender until smooth and creamy.
- Transfer into bowls and garnish with seeds and pomegranate kernels. Add the cumin powder and black pepper and mix well.
Notes
- If you're chopping the vegetables using a knife, try and make sure your veggies are similar in size. That way, they will cook evenly
- Make sure to fry the onion and fennel until softened and lightly brown as this will add a great depth of flavour to the soup
- You can easily adjust the spiciness of the soup by adding more or less black pepper
- Make sure to cover the pot after adding the water to stop the soup from reducing too much
- Blending the soup will create a creamy consistency. You can easily control the consistency of your soup by using the pulse function on your blender
- You can store this soup in the fridge for around three days or freeze in suitable containers
Please note the nutritional analysis values are estimates and suggestions. This nutrition facts table does not know your life - your body, including your hunger and satiety cues, change daily. It's okay to eat more or less. Say no to food guilt and instead embrace mindful eating.
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Shahzadi is an award-winning registered dietitian (RD) regulated by the College of Dietitians of Ontario and certified diabetes educator (CDE), approved by the Canadian Diabetes Educator Certification Board. A YouTuber and notorious foodie, she’s dedicated to helping you end your cooking wars, transform your health, and be the best version of yourself! Shahzadi is an on-air nutrition expert for CTV Your Morning and a regular contributor for Global News and other national media outlets.
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