A lower-calorie way to make Tomato soup
Tomato soup — with roasted tomatoes, red lentils and basil
Roasted tomatoes and a small amount of red lentil make a bright creamy soup without cream, at about 230 kcal per serving.
Build the aromatic base without browning too hard, then add roasted and tinned tomatoes, lentils and stock and cook until lentils disappear into the broth. Finish with blend until smooth, adjust acidity with balsamic and add torn basil off the heat. The finished tomato soup has a clean aroma, deliberate texture and no oily or floury aftertaste.
What changes—and what stays
From cream, sugar and butter can raise a bowl to 350–480 kcal to 230 calories
Roast tomatoes for sweetness and use red lentils for body instead of cream or sugar. Roasted tomato, garlic, balsamic vinegar and basil balance sweetness and acidity.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | Roast tomatoes for sweetness and use red lentils for body instead of cream or sugar | Roasted tomato, garlic, balsamic vinegar and basil balance sweetness and acidity. |
How the flavor stays
Roasted tomato, garlic, balsamic vinegar and basil balance sweetness and acidity.
A cost rule that survives inflation
Tinned and ripe tomatoes with lentils make eight low-cost bowls.
Ingredients for 8
Measure first; timing is part of how this recipe uses less fat.
- 1.5 kgripe tomatoes
- 800 gtinned tomatoes
- 260 gred lentils
- 450 gonion
- 35 ggarlic
- 2 lvegetable stock
- 14 grapeseed oil
- 40 gbasil
- 25 mlbalsamic vinegar
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Prepare the defining ingredients
Halve fresh tomatoes, drain excess liquid from the tins and rinse lentils until clear.
Look for: Tomatoes are dry at the cut face and lentils are free of dust.
Step 2 · follow the visible cue
Build the aromatic base
Roast fresh tomatoes and garlic while softening onion slowly in the soup pot.
Look for: Tomato edges are dark red and onion is sweet without burning.
Step 3 · follow the visible cue
Simmer at the right intensity
Add roasted and tinned tomatoes, lentils and stock and cook until lentils disappear into the broth.
Look for: Lentils are completely soft and no raw tomato aroma remains.
Step 4 · follow the visible cue
Finish for the intended texture
Blend until smooth, adjust acidity with balsamic and add torn basil off the heat.
Look for: Soup is vivid red, smooth and balanced without added sugar.
Calories at the same serving size
150 kcal · 39% lower estimated
The estimate uses the listed ingredients divided into 8 servings. Brand labels, trimming, and the amount left in the pan can change the result.
Keep the leftovers in the same spirit
Cool Tomato soup within two hours, refrigerate airtight for up to three days and reheat only the portion needed to steaming.
Cool Tomato soup within two hours, refrigerate airtight for up to three days and reheat only the portion needed to steaming.
Frequently asked questions
Can Tomato soup be made ahead?
Yes. Cool it quickly; keep seafood, pasta or fresh garnishes separate when their texture would suffer. Cool Tomato soup within two hours, refrigerate airtight for up to three days and reheat only the portion needed to steaming.
What does the calorie figure for Tomato soup include?
It covers one stated serving from the listed quantities only; bread, butter, cheese and other extras are not included. Roast tomatoes for sweetness and use red lentils for body instead of cream or sugar.
- ripe tomatoes1.5 kg
- tinned tomatoes800 g
- red lentils260 g
- onion450 g
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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.
- Food Safety Authority of Ireland — Healthy eating guidance
- Irish Universities Nutrition Alliance — Food composition data
Published and last reviewed: August 25, 2026
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