A lower-calorie way to make Tomato soup
Roasted tomato soup made creamy with white beans
Roasted tomatoes, onions and carrots blend with white beans for a creamy British tomato soup and toast lunch at about 360 calories.
Tomato soup does not need a carton of cream to feel round and substantial. Roasting drives off watery tomato juice and browns the onion edges before anything reaches the saucepan. White beans then blend into the broth, supplying body and protein with a neutral flavour. A small yoghurt swirl stays visible on top instead of disappearing into the entire pot.
What changes—and what stays
From often 480–650 kcal with cream, butter and several slices of cheese toast to 360 calories
Roast 1.5 kg tomatoes and blend in 500 g white beans, using only 15 g oil and 90 g yoghurt for six bowls. Roasted tomato and onion edges bring sweetness, tomato purée supplies concentration, basil adds freshness and beans create a velvety texture without muting acidity.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | Roast 1.5 kg tomatoes and blend in 500 g white beans, using only 15 g oil and 90 g yoghurt for six bowls | Roasted tomato and onion edges bring sweetness, tomato purée supplies concentration, basil adds freshness and beans create a velvety texture without muting acidity. |
How the flavor stays
Roasted tomato and onion edges bring sweetness, tomato purée supplies concentration, basil adds freshness and beans create a velvety texture without muting acidity.
A cost rule that survives inflation
Tinned tomatoes can replace poor-season fresh ones, and inexpensive beans make the soup a fuller lunch without cream or a large cheese sandwich.
Ingredients for 6
Measure first; timing is part of how this recipe uses less fat.
- 1.5 kgripe tomatoes
- 500 gwhite beans, drained
- 400 gonions
- 300 gcarrots
- 25 ggarlic
- 15 golive oil
- 30 gtomato purée
- 1 litrevegetable stock
- 90 gGreek yoghurt
- 360 gwholemeal bread
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Expose cut tomato surfaces to heat
Halve tomatoes, cut onions and carrots, toss with measured oil and roast cut-side up at 220°C for 30 minutes.
Look for: Tomato edges are dark, onions have brown tips and the tray holds concentrated juices rather than clear water.
Step 2 · follow the visible cue
Simmer beans with every tray scrap
Scrape vegetables and all sticky juices into a pot, stir in tomato purée, beans and stock, then simmer uncovered for 12 minutes.
Look for: The beans are very soft and the stock has taken on a deep brick-red colour with no raw purée taste.
Step 3 · follow the visible cue
Blend long enough for bean skins to vanish
Use a stick blender for at least two minutes, moving through the pot slowly. Add hot water until the soup pours easily.
Look for: The surface is glossy and uniform, with no pale bean flecks or graininess on the spoon.
Step 4 · follow the visible cue
Keep the creamy element where it is noticed
Divide soup, swirl 15 g yoghurt into each bowl and add basil and black pepper. Serve with one measured slice of wholemeal toast.
Look for: A pale yoghurt ribbon remains visible against the red soup and the toast portion is clearly separate.
Calories at the same serving size
162 kcal · 31% lower estimated
The estimate uses the listed ingredients divided into 6 servings. Brand labels, trimming, and the amount left in the pan can change the result.
Keep the leftovers in the same spirit
Refrigerate for four days or freeze without yoghurt for three months. Reheat to a simmer and add yoghurt only after serving.
Refrigerate for four days or freeze without yoghurt for three months. Reheat to a simmer and add yoghurt only after serving.
Frequently asked questions
Can I use tinned tomatoes?
Yes, use three 400 g tins, drain only if very watery and roast them in a deep tray to concentrate safely.
Does it taste of beans?
Mild white beans largely disappear behind roasted tomato, garlic and basil when blended completely.
- ripe tomatoes1.5 kg
- white beans, drained500 g
- onions400 g
- carrots300 g
CaloNote · mobile analysis example
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Recipe development and nutrition review: CaloNote Editorial
This editorial recipe uses ingredient-level nutrition estimates and reviewed cooking principles. It is not represented as physically test-cooked, and nutrition is approximate.
Published and last reviewed: August 25, 2026
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