Creamy Low-Fat Tomato Soup
A velvety, comforting tomato soup that gets its creamy texture from blending the vegetables themselves—no heavy cream needed. Roasting the tomatoes deepens their sweetness, while a touch of yogurt swirled in at the end adds a gentle tang. Ready in under 45 minutes, this is a weeknight hug in a bowl.
For 4 servings
- prep
Preheat the oven and prep the vegetables.
1.Preheat oven to 200°C (400°F).2.Quarter the tomatoes and roughly chop the onion.3.Smash the garlic cloves with the flat side of a knife. - roast · ~25 min
Roast the tomatoes, onion, and garlic.
1.Toss tomatoes, onion, and garlic with olive oil on a baking sheet.2.Spread in a single layer and roast for 25 minutes until edges are lightly charred.TIPDon’t skip the char—those browned bits add deep, smoky sweetness to the soup. - simmer · ~5 min
Simmer the roasted vegetables with water.
1.Transfer the roasted vegetables and any juices from the pan into a large pot.2.Add water, salt, and black pepper.3.Bring to a boil, then reduce heat and simmer for 5 minutes. - mix · ~2 min
Blend until smooth and creamy.
1.Remove the pot from heat.2.Use an immersion blender directly in the pot, or carefully transfer to a stand blender, and blend until completely smooth and velvety.TIPIf using a stand blender, vent the lid slightly and cover with a towel—hot soup can splatter. - mix · ~2 min
Stir in the yogurt.
1.Let the soup cool for 2 minutes off the heat.2.Whisk the yogurt in a small bowl to ensure it's smooth.3.Slowly stir the yogurt into the warm soup until fully incorporated. Do not boil after adding yogurt.TIPTempering the yogurt prevents curdling: stir a spoonful of warm soup into the yogurt first, then add it all back into the pot. - serve
Ladle into bowls and garnish with fresh basil.
Taste and adjust salt and pepper if needed. Serve warm.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Roast tomatoes until edges are lightly charred to unlock deep, smoky sweetness.
- 2Use an immersion blender directly in the pot for the safest, easiest blending.
- 3Temper the yogurt by stirring a spoonful of warm soup into it before adding back to the pot to prevent curdling.
- 4Let the soup cool for 2 minutes off the heat before adding yogurt to avoid curdling from high heat.
- 5Make ahead: Cool completely, refrigerate for up to 4 days, and reheat gently without boiling.
- 6Freeze the soup in airtight containers for up to 3 months; stir in fresh yogurt after thawing and reheating.
Adapt it for your goals.
Spicy roasted tomato soup
Add 1-2 dried red chilies or a pinch of red pepper flakes to the roasting tray for a gentle heat that cuts through the sweetness.
herb infusedHerb-infused
Add a few sprigs of fresh thyme or a bay leaf to the pot while simmering for an earthy, aromatic depth.
veganVegan
Replace the yogurt with a thick, unsweetened plant-based yogurt (such as coconut or soy) to keep it creamy and dairy-free.
Why this is on our healthy list.
Rich in Lycopene
Tomatoes are packed with lycopene, a powerful antioxidant that is better absorbed when the tomatoes are cooked.
Low in Fat & Calories
This soup uses only 1 tablespoon of olive oil and low-fat yogurt, making it a light yet satisfying meal option.
Good Source of Dietary Fiber
Whole tomatoes and onions provide natural fiber that aids digestion and supports satiety.
High in Vitamin C
Tomatoes and onions contribute vitamin C, which supports immune function and collagen production.
Frequently asked questions
Yes, use one 800g can of whole or crushed tomatoes and skip the roasting step; just simmer with the sautéed onion and garlic for 15 minutes before blending.
