This rich and velvety roasted tomato basil soup is naturally healthy, low in carbs, and packed with antioxidants. Made with fresh ingredients and no added sugar, it’s a delicious choice for anyone looking for a wholesome, diabetes-friendly meal.
There’s nothing quite like the deep, rich flavor of ripe summer tomatoes, especially when they’re roasted to perfection. This soup brings out their natural sweetness, enhanced by a touch of garlic, onion, and fresh basil. It’s simple, comforting, and incredibly delicious—perfect for any season. Serve it with crusty bread and your favorite toppings for a satisfying meal.
RECIPE:
Serves: 4-6
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Ingredients:
1.5 kg or 3 1/2 pounds ripe tomatoes (small to medium-sized)
3 tablespoons olive oil, divided
Salt and freshly ground black pepper
1 large onion, diced
5 cloves garlic, minced
A pinch of pul biber (Aleppo pepper)
2 1/2 cups vegetable broth
1/2 cup fresh basil leaves, loosely packed
Optional Toppings: Freshly grated Parmesan, a drizzle of crème fraîche, olive oil, homemade garlic croutons, and extra fresh basil
Preparation:
1. Roast the Tomatoes
Preheat your oven to 220°C/450°F, 180°F fan. Slice the tomatoes in half (if they are small) and place them cut-side up on a baking sheet. Drizzle with 2 tablespoons of olive oil and season with salt and pepper. Roast for 30 to 40 minutes until softened and slightly caramelized. Remove from the oven and set aside.
2. Sauté the Aromatics
While the tomatoes are roasting, heat the remaining 1 tablespoon of olive oil in a large pot over medium-high heat. Add the diced onion and sauté for about 5 minutes, stirring occasionally. Add the minced garlic and Aleppo pepper, and cook for another 2 minutes, stirring frequently to release their flavors.
3. Simmer the Soup
Pour in the vegetable broth, then add the roasted tomatoes along with their juices. Stir in the fresh basil leaves and let everything simmer for a few minutes to meld the flavors.
4. Blend Until Smooth
Using an immersion blender, blend the soup until smooth. If using a traditional blender, work in batches and remove the small lid vent, covering the opening with a kitchen towel to prevent spills. Start on low speed to avoid any splattering.
5. Season and Serve
Taste the soup and adjust the seasoning with more salt, pepper, or Aleppo pepper if needed. Serve warm with your choice of toppings and a side of crusty French bread.
Enjoy a bowl of rich, velvety tomato soup that’s as nourishing as it is flavorful!
‼️ This Roasted Tomato and Basil Soup is naturally diabetes-friendly, as it is low in carbohydrates, free of added sugars, and packed with fiber and antioxidants. However, here are a few key considerations to make it even more suitable for diabetes management:
Why This Soup is Diabetes-Friendly:
✅ Tomatoes: Low in carbohydrates and rich in lycopene, which helps reduce inflammation.
✅ Olive Oil: A healthy fat that supports blood sugar balance.
✅ Garlic & Onion: Help improve insulin sensitivity.
✅ Basil: Has potential blood sugar-lowering effects.
✅ Vegetable Broth: Keeps the recipe light and nourishing.
Diabetes-Friendly Adjustments:
Skip the croutons or use whole-grain, low-carb croutons for fiber.
Use Greek yogurt instead of crème fraîche for a lower-fat, higher-protein topping.
Pair with a protein source, like grilled chicken or nuts, to slow glucose absorption.
This soup is a nutritious, balanced choice for people with diabetes, providing warmth, flavor, and nourishment without causing blood sugar spikes!