Tomato Soup: lighter Canadian method with a visible finish

What changes—and what stays

From a restaurant portion with unmeasured oil and sides often reaches 600–800 kcal to 285 calories

Tomato Soup saves calories through control rather than omission: roast tomatoes and carrots, blend with beans and stock, and stir milk in over low heat after the acidity mellows. Keep low-fat milk and black pepper at their listed amounts and stop as soon as the soup is smooth and red, coats a spoon lightly, and shows no milk curds or watery edge. The recognisable flavour of Tomato Soup comes from the timed combination of onion, vegetable stock, low-fat milk, basil, and black pepper. Their effect is strongest when you roast tomatoes and carrots, blend with beans and stock, and stir milk in over low heat after the acidity mellows; correct texture is confirmed when the soup is smooth and red, coats a spoon lightly, and shows no milk curds or watery edge.

Ingredients for 2

Measure first; timing is part of how this recipe uses less fat.

• 175 gripe tomatoes
• 112.5 gwhite beans
• 75 gcarrots
• 55 gonion
• 50 mlvegetable stock
• 30 mllow-fat milk
• 6.25 gbasil
• 2 gblack pepper

Method

Each step includes heat, a visible cue, and a recovery.

1

Step 1 · follow the visible cue

Prepare the measured ingredients

Start with accurately portioned ripe tomatoes, white beans, and carrots. Match the listed amounts, prepare each for its own cooking time, and keep wet components away from ingredients that need a dry surface.

Look for: Nothing should enter the pan until ripe tomatoes, white beans, and carrots are evenly prepared, accurately measured, and free of unintended surface water.

2

Step 2 · follow the visible cue

Build the defining flavour

Wake up the characteristic aromas in onion, vegetable stock, and low-fat milk. Add them in a deliberate order so strong aromatics soften without burning and delicate notes remain noticeable in Tomato Soup.

Look for: The flavourings are correctly handled when onion, vegetable stock, and low-fat milk smell rounded and remain recognisable, with no black flecks, raw spice aroma, or separated fat.

3

Step 3 · follow the visible cue

Cook with controlled heat

Cook only as far as needed to roast tomatoes and carrots, blend with beans and stock, and stir milk in over low heat after the acidity mellows. Regulate heat and exposed moisture throughout this stage instead of correcting the texture later with extra oil, sugar, or sauce.

Look for: End the main cook as soon as the soup is smooth and red, coats a spoon lightly, and shows no milk curds or watery edge. Check the thickest or coolest part rather than judging only the browned surface.

4

Step 4 · follow the visible cue

Finish and verify the texture

Once the heat is off, bring in basil and black pepper. Stop when the soup is smooth and red, coats a spoon lightly, and shows no milk curds or watery edge, allow only the rest required for the structure to settle, and divide Tomato Soup evenly into two portions.

Look for: Portion the recipe once Tomato Soup holds its intended shape and the soup is smooth and red, coats a spoon lightly, and shows no milk curds or watery edge; no excess liquid, fat, or loose coating collects around the serving plate.

Calories at the same serving size

The estimate uses the listed ingredients divided into 2 servings. Brand labels, trimming, and the amount left in the pan can change the result.

Frequently asked questions