Mediterranean Diet Homemade Tomato Soup

Capture the vibrant flavors of the Mediterranean with this homemade tomato soup, lovingly crafted to align with the heart-healthy Mediterranean diet. Packed with wholesome ingredients like ripe canned tomatoes, aromatic garlic, nutrient-rich carrots, and a medley of dried herbs, this recipe delivers a comforting blend of rich flavors and nourishing goodness. A drizzle of olive oil enhances its silky texture, while fresh basil adds a burst of freshness to every spoonful. Ready in just 45 minutes, this soup is perfect for a quick, satisfying lunch or a cozy dinner. Serve it with warm crusty bread or a crisp side salad for a meal that’s both delicious and nutrient-dense. This easy-to-make recipe is a must-try for anyone looking to embrace Mediterranean-inspired cooking!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion
• 3 garlic cloves
• 2 medium carrots
• 2 celery stalks
• 28 ounces canned whole tomatoes
• 3 cups vegetable broth
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1 bay leaf
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.25 cup fresh basil leaves

Directions

Step 1

Begin by preparing the vegetables. Chop the onion into small, even pieces. Mince the garlic cloves. Peel and slice the carrots, and chop the celery stalks.

Step 2

In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes, or until translucent.

Step 3

Add the minced garlic, carrots, and celery to the pot. Sauté for another 5 minutes, stirring occasionally until the vegetables begin to soften.

Step 4

Add the canned whole tomatoes with their juice to the pot, breaking them up with a spoon. Stir in the vegetable broth.

Step 5

Season the soup with dried oregano, dried basil, bay leaf, salt, and black pepper.

Step 6

Bring the mixture to a boil over medium-high heat, then reduce to a simmer. Cover the pot and let it cook for about 20 minutes until the vegetables are fully tender.

Step 7

Remove the bay leaf and use an immersion blender to puree the soup until it is smooth. Alternatively, you can carefully transfer the soup in batches to a traditional blender.

Step 8

Taste the soup and adjust seasoning if needed. Garnish with fresh basil leaves before serving.

Step 9

Serve the tomato soup hot, with a drizzle of olive oil or a sprinkle of freshly cracked black pepper if desired.

Nutrition Facts

Serving size	(1864.2g)

Amount per serving	% Daily Value*
Calories	992.9

Total Fat 59.0g	0%
Saturated Fat 11.3g	0%
Polyunsaturated Fat 11.7g
Cholesterol 15.9mg	0%
Sodium 4051.6mg	0%
Total Carbohydrate 99.2g	0%
Dietary Fiber 30.8g	0%
Total Sugars 46.0g
Protein 23.0g	0%

Vitamin D 0IU	0%
Calcium 473.1mg	0%
Iron 9.8mg	0%
Potassium 3664.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 52.1%

Protein: 9.0%

Carbs: 38.9%