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Most bisques are made with heavy cream and butter. This one uses roasted tomatoes and olive oil to get a rich texture without the saturated fat.
This is the kind of tomato soup recipe from fresh tomatoes that actually tastes homemade. We roast whole tomatoes and garlic until sweet and blistered, then blend them with sautéed onion, olive oil, and thyme for a creamy, full-bodied soup. No cream needed because this is a vegan tomato soup. It’s our healthy answer to Panera’s tomato soup, using only whole ingredients and no added salt. Whether you're searching for a simple tomato bisque soup recipe or something you can batch and freeze, this homemade soup hits all the marks for heart health and weeknight ease.
Key Health Highlights
This tomato soup is a smart choice for a diabetic diet because it is:
- Low in Added Sugar:There’s no sugar added to this recipe. It relies on the natural sweetness of roasted tomatoes and garlic. That helps keep blood sugar more stable compared to store-bought or restaurant soups that often contain added sugar. This healthy recipe is inspired by the popular Panera tomato soup, but made lighter.
- High in Fiber and Antioxidants:Tomatoes are a great source of fiber and lycopene, a powerful antioxidant. Fiber helps slow the absorption of sugar into the bloodstream, which is especially important for managing type 2 diabetes.
- Low Glycemic Ingredients:This soup uses slow-digesting ingredients like tomatoes, onions, olive oil, and herbs. There are no high-carb thickeners like flour or cream, which helps keep the glycemic impact low.
- No Cream, Butter, or Saturated Fat:Skipping dairy and using olive oil instead keeps this soup heart-healthy. People with diabetes are at higher risk for heart disease, so limiting saturated fat is key.
FAQs About Tomato Soup
This healthy recipe is inspired by the flavor profile of Panera tomato soup , but we skip the cream and salt to make it heart-healthy and better for non dairy and diabetic diets.
Yes, just use in-season tomatoes for best flavor. In off-seasons, canned whole peeled tomatoes (preferably fire-roasted) are a great substitute for fresh tomatoes.
Photo Credit: Baldwin Publishing Staff Photographer
Ingredients
Recipe yields 8 servings
How to Make Tomato Soup
-
Step 1
In a large pot, heat oil over high heat until hot. Add garlic, onions, carrot, tomatoes, celery and fennel. Stir to combine and sauté for 2 to 3 minutes, or until vegetables have softened.
-
Step 2
Add honey, balsamic vinegar, tomato juice and vegetable stock and cook 10 minutes.
-
Step 3
Transfer to a blender and purée until smooth, or leave ingredients in pot and purée with an immersion blender.
-
Step 4
For a creamy tomato soup, drizzle in almond milk, rice milk or soy milk while puréeing the soup. Garnish with basil. Serve hot.
Nutrition Facts
Serving Size:
1 cup
126
Calories
7
g
Fat
0
mg
Cholesterol
188
mg
Sodium
15
g
Carbs
2
g
Sat. Fat
2
g
Fiber
2
g
Protein
What can I use instead of fresh tomatoes?
No tomatoes? Try canned fire-roasted tomatoes and sauté the garlic on the stove instead. It won’t be as naturally sweet, but still deeply flavorful.
Blender Option: No immersion blender? Use a countertop blender and puree in batches. Just cool the soup slightly before blending or hot soup may splatter everywhere!
Serving & Storage Tips
Serve this healthy tomato soup hot with cracked black pepper, a drizzle of olive oil, or fresh basil. It’s great with whole grain toast, grilled vegetables, or even as a base for grain bowls.
Refrigerate in a sealed container for up to 4 days or freeze for 2 months. When reheating, add a splash of broth or water to loosen the texture.