A lower-calorie way to make Tomato Soup
Tomato Soup: roasted tomato and red-lentil soup with basil
Roasted fresh and tinned tomatoes blend with red lentils, carrot, and basil for a full-bodied soup without cream or excess sugar. This measured New Zealand recipe serves 8 at about 265 kcal per portion.
Tomato Soup should still taste and look like the familiar dish, even when its richest ingredient is reduced. This version uses roast tomatoes for sweetness and use 300 g red lentils for body instead of cream, butter, or added sugar. Roasted tomato edges, caramelised carrot and onion, garlic, basil, oregano, black pepper, and balsamic acidity build a deep sweet-savoury profile.
What changes—and what stays
From creamy tomato soup can contain 380–500 kcal per large bowl to 265 calories
roast tomatoes for sweetness and use 300 g red lentils for body instead of cream, butter, or added sugar. Roasted tomato edges, caramelised carrot and onion, garlic, basil, oregano, black pepper, and balsamic acidity build a deep sweet-savoury profile.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | roast tomatoes for sweetness and use 300 g red lentils for body instead of cream, butter, or added sugar | Roasted tomato edges, caramelised carrot and onion, garlic, basil, oregano, black pepper, and balsamic acidity build a deep sweet-savoury profile. |
How the flavor stays
Roasted tomato edges, caramelised carrot and onion, garlic, basil, oregano, black pepper, and balsamic acidity build a deep sweet-savoury profile.
A cost rule that survives inflation
Tinned tomatoes and lentils keep the recipe economical outside tomato season, while fresh tomatoes can be used when abundant.
Ingredients for 8
Measure first; timing is part of how this recipe uses less fat.
- 1.2 kgripe tomatoes
- 800 gtinned tomatoes
- 300 gred lentils
- 500 gcarrots
- 450 gonions
- 1.4 Llow-salt vegetable stock
- 20 golive oil
- 40 ggarlic, basil, oregano, balsamic vinegar, and pepper
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Prepare the measured components
Quarter fresh tomatoes, slice carrots and onions, rinse lentils, and reserve fresh basil for the finish.
Look for: Tomato cut faces are dry enough to roast and lentil rinse water is nearly clear.
Step 2 · follow the visible cue
Build the defining flavour
Roast fresh tomatoes, carrots, onion, and garlic with measured oil until edges brown and juices concentrate.
Look for: Tomato skins blister and the tray juices look thick rather than watery.
Step 3 · follow the visible cue
Cook with controlled heat
Simmer roasted vegetables with tinned tomatoes, lentils, stock, and oregano until lentils disappear.
Look for: The liquid turns brick-red and lentils no longer have firm centres.
Step 4 · follow the visible cue
Finish and check the texture
Blend smooth, balance with balsamic and pepper, and fold in torn basil away from the heat.
Look for: Soup is velvety and bright red, with basil still green and no cream or oil ring.
Calories at the same serving size
150 kcal · 36% 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 promptly and refrigerate in a sealed container for up to 2 days. Reheat only the portion needed until piping hot; keep crisp or fresh components separate where possible.
Cool Tomato Soup promptly and refrigerate in a sealed container for up to 2 days. Reheat only the portion needed until piping hot; keep crisp or fresh components separate where possible.
Frequently asked questions
Can I prepare Tomato Soup ahead?
Yes. Complete the preparation stages in advance, then do the final crisping, dressing, or assembly close to serving so Tomato Soup keeps its intended texture. Cool Tomato Soup promptly and refrigerate in a sealed container for up to 2 days. Reheat only the portion needed until piping hot; keep crisp or fresh components separate where possible.
Does the calorie estimate for Tomato Soup include sides?
No. The estimate covers one portion made from the measured ingredients listed here; drinks, chips, salad dressing, and other side dishes need to be counted separately. roast tomatoes for sweetness and use 300 g red lentils for body instead of cream, butter, or added sugar.
- ripe tomatoes1.2 kg
- tinned tomatoes800 g
- red lentils300 g
- carrots500 g
CaloNote · mobile analysis example
Check the Tomato Soup serving you actually made
Photograph the finished plate in CaloNote, review the detected ingredients and portion, and correct the estimate before saving.
This uses the real CaloNote meal-detail layout with this recipe’s photo and estimated nutrition. Actual AI results vary with the photo and portion.
Analyze my meal in CaloNoteMethod and sources
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
Make another familiar dinner lighter
Caramel Slice: a lighter New Zealand recipe with a clear doneness check
New Zealand Caramel Slice for eight: bake a shallow oat base, reduce date caramel until thick, and add a thin chocolate cap. The measured formula uses rolled oats, whole-wheat flour, dates, low-fat milk, and maple syrup; the reliable finish is three straight layers cut cleanly without caramel running. About 345 kcal per portion.
See the recipe
Lolly Cake: a lighter New Zealand recipe with a clear doneness check
New Zealand Lolly Cake for eight: bind coarse biscuit pieces with a reduced date-milk mixture and roll a narrow coconut log. The measured formula uses wholegrain malt biscuits, fruit-flavoured marshmallows, dates, low-fat milk powder, and butter; the reliable finish is the slices hold with visible colourful pieces and no greasy film. About 345 kcal per portion.
See the recipe