Tomato Soup: A Keto-Friendly Comfort Food?

Canned tomato soup is filled with ingredients that are not keto-friendly, such as sugar and cornstarch. However, there are many keto-friendly tomato soup recipes available. These recipes typically use fresh tomatoes, chicken broth, and heavy cream, and are seasoned with garlic, basil, and other herbs and spices. The soup can be made in an instant pot, slow cooker, or pressure cooker, and is often paired with a keto grilled cheese sandwich.

Keto-friendly ingredients for a creamy tomato soup

A creamy tomato soup is a great comfort food, especially during the colder months. Here are some keto-friendly ingredients to make a delicious and satisfying bowl:

Tomatoes

The star of the show, tomatoes, are a keto-friendly fruit, relatively low in carbs and sugars. Using fresh tomatoes will give your soup a more vibrant flavour, but canned tomatoes are a convenient alternative. Look for canned whole tomatoes or tomato puree, and avoid pre-made tomato broths, which often contain added sugars. If you're feeling adventurous, roast your own tomatoes for a deeper, richer flavour.

Chicken Broth

Chicken broth is a great way to add savoury flavour and necessary liquid to your soup. It's best to use a good-quality broth, as it will enhance the overall taste of the soup. If you're making a vegetarian or vegan version, you can opt for vegetable broth instead.

Heavy Cream

Heavy cream is a key ingredient to making your tomato soup creamy and indulgent. It adds a silky smooth texture and a rich flavour. If you're dairy-intolerant or prefer a plant-based option, coconut cream is an excellent alternative.

Spices and Seasonings

Spices and seasonings are essential for boosting the flavour of your soup. Here are some keto-friendly options:

• Salt and Pepper: Kosher salt and freshly ground black pepper are great for enhancing the flavours and adding a bit of sharpness.
• Garlic: Minced or powdered garlic adds a savoury kick to your soup.
• Onion: Diced or powdered onion can be used to enhance the savoury notes in your soup.
• Basil: Fresh or dried basil leaves give your soup a lovely herbal aroma and a slightly sweet flavour.
• Herbs de Provence: This is a blend of herbs, including thyme, basil, rosemary, oregano, and bay leaf. It adds a lovely, fragrant touch to your soup.

Sweetener (optional)

If you find your soup too acidic, you can add a keto-friendly sweetener to balance the flavours. Some options include erythritol or a sugar-free sweetener of your choice.

Other Add-Ins

• Butter: For a richer, more indulgent soup, add a few tablespoons of butter while sautéing your garlic and onion.
• Cheese: Grated cheese, such as Parmesan or cheddar, can be sprinkled on top of your soup for added flavour and texture.
• Croutons: For a crunchy texture, top your soup with low-carb croutons made from keto-friendly bread.
• Pesto: A spoonful of basil pesto stirred into your soup adds a burst of fresh flavour.

How to make a keto-friendly tomato soup in an instant pot

Ingredients:

• Butter
• Garlic & Onion
• Canned Whole Tomatoes
• Chicken Broth/Chicken Bone Broth
• Tomato Bouillon/Tomato Paste
• Heavy Cream/Coconut Cream
• Salt & Pepper
• Olive Oil (optional)
• Fresh Basil (optional)

Method:

Start by gathering your ingredients and prepping them. You can use canned tomatoes or fresh tomatoes. If you're using fresh tomatoes, cut them into 1" cubes.

Next, heat some butter in your instant pot and add the onion. Cook for a few minutes until the onion is translucent, then add the garlic and cook for another 30 seconds to a minute.

Now, add in the canned or fresh tomatoes, chicken broth, and tomato bouillon or tomato paste. Stir everything together.

Close the lid of the instant pot and set the valve to the sealing position. Pressure cook or manual cook on high pressure for about 10-15 minutes.

Once the cooking time is complete, carefully release the pressure and remove the lid.

If you want a smooth soup, you can use an immersion blender to blend the soup until it reaches your desired consistency. Alternatively, you can transfer the soup in batches to a blender and blend until smooth.

Finally, stir in the heavy cream or coconut cream and season with salt and pepper to taste. You can also add some fresh basil for extra flavor.

Your keto-friendly tomato soup is now ready to be served! You can garnish it with some fresh basil leaves and a drizzle of olive oil.

Tips:

• If you're short on time, you can substitute fresh tomatoes with canned roasted tomatoes.
• For a dairy-free option, use coconut cream instead of heavy cream.
• You can store leftovers in an airtight container in the refrigerator for up to 4 days.

How to make a keto-friendly tomato soup without a blender

This keto-friendly tomato soup recipe is a delicious and comforting meal, perfect for cold winter days. The natural sugar in tomatoes can be a concern for those on a keto diet, but this recipe ensures a low-carb option by using fresh ingredients and careful preparation. Here is a step-by-step guide to making keto-friendly tomato soup without a blender:

Ingredients:

• Medium tomatoes (preferably Roma tomatoes)
• Olive oil
• Garlic cloves
• Chicken broth
• Herbs de Provence (or individual herbs like thyme, basil, rosemary, oregano, and bay leaf)
• Salt and pepper to taste
• Heavy cream and basil (optional)

Step 1: Prepping the Tomatoes:

Preheat the oven to 400°F. Place the tomatoes and garlic cloves on a baking sheet and drizzle with olive oil. Roast in the oven for about 20-25 minutes until the skins of the tomatoes pucker or brown slightly.

Step 2: Creating the Tomato Base:

There are three methods to create a tomato base without a blender:

• Potato Masher: Remove the skins from the roasted tomatoes and garlic. Use a potato masher to mash them into a chunky or smooth consistency, adding water or broth to achieve the desired texture.
• Fine Mince: Finely mince the roasted tomatoes and garlic with a knife. Heat the mixture in a pot, adding liquid as needed, to create a chunky soup base.
• Canned Tomatoes and Pre-Minced Garlic: Use canned whole tomatoes and pre-minced garlic. Mash the canned tomatoes with a potato masher to achieve the desired consistency.

Step 3: Cooking the Soup:

Combine the tomato base with chicken broth and herbs in a pot. Bring the mixture to a boil, then reduce to a simmer for about 3 minutes. Season with salt and pepper to taste. If a smoother soup is desired, carefully use an immersion blender to blend the soup until it reaches the preferred consistency.

Tips and Variations:

• For a dairy-free option, replace heavy cream with coconut cream.
• Add cheese, bell peppers, onions, or a small amount of red curry paste for extra flavor.
• Pair the soup with keto-friendly grilled cheese sandwiches or chaffle BLT sandwiches for a comforting meal.
• Store leftovers in an airtight container in the fridge for up to 4 days or freeze for up to 6 months.

Enjoy your delicious and keto-friendly tomato soup!

Health benefits of a keto-friendly tomato soup

Tomato soup is a healthy option for anyone, but for those on a keto diet, it can be a great way to get some extra nutrients and stay on track. Here are some health benefits of a keto-friendly tomato soup:

Healthy Bones and Ligaments:

Tomatoes are a great source of vitamin C and calcium, both of which are important for maintaining healthy bones and ligaments. This is especially beneficial for those on a keto diet, as it can help to prevent bone loss and keep joints healthy.

Heart Health:

The vitamins and antioxidants in tomatoes can also help to keep your heart strong and healthy. Tomatoes are known to help lower cholesterol and blood pressure, which are risk factors for heart disease.

Cancer Prevention:

Tomatoes are rich in lycopene, an antioxidant that has been linked to a reduced risk of certain types of cancer, including prostate, breast, and lung cancer. Including tomato soup in your keto diet can be a tasty way to boost your lycopene intake.

Anti-Inflammatory Properties:

The vitamins and antioxidants in tomatoes can also help to reduce inflammation in the body, which is beneficial for overall health and can help manage certain conditions such as arthritis and inflammatory bowel disease.

Blood Sugar Management:

Tomatoes have a low glycemic index, which means they do not cause a rapid increase in blood sugar levels. This makes them a good choice for those on a keto diet, as it can help to keep blood sugar levels stable.

Nervous System Health:

Tomatoes are a good source of B vitamins, which are important for nervous system health. Including tomato soup in your diet can help ensure you're getting enough of these essential nutrients.

In addition to these health benefits, keto-friendly tomato soup can also be a good source of hydration and provide a comforting and satisfying meal option for those on a keto diet. It's a versatile dish that can be paired with a variety of keto-friendly sides, such as a salad or a low-carb muffin.

How to store and reheat keto-friendly tomato soup

Storing and reheating keto-friendly tomato soup is simple. To store, place the soup in an airtight container and put it in the refrigerator. It will stay fresh for up to four days.

When you're ready to enjoy your soup again, you can reheat it on the stovetop or in the microwave. For the stovetop, simply pour the desired amount of soup into a small pot and warm over low heat, stirring occasionally, until it reaches your desired temperature. If you're using a microwave, place the soup in a microwave-safe bowl and heat in 30-second intervals until it's as hot as you like it.

Some recipes suggest freezing keto tomato soup, but it's best to do so without the cream and other dairy products. Leave out the dairy, freeze the soup, and then add the cream and other dairy products after you've reheated the soup.

Frequently asked questions