Each serving of Tomato Cream Soup is packed with 10 grams of fiber, 15 grams of protein and tons of vitamin C. There's no dairy—walnuts and lentils blend into a sweet, decadent texture. Ripe tomatoes create a fresh summer flavor (even in the dead of winter). Tomato cream soup is a hearty full meal that will please the whole family.
| Prep Time | 10 minutes |
| Cook Time | 10 minutes |
| Servings |
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Ingredients
- 10 ripe tomatoes chopped
- 1 Sweet Onion chopped into small bite-sized pieces
- 4 garlic cloves minced
- 1 bell pepper
- 1 tsp. sea salt
- 1/2 cup walnuts soaked if possible
- 2 cups lentils cooked; substitute a 14 oz. can
- 1/2 cup nutritional yeast flakes
- 1 Tbsp. apple cider vinegar
- 1 tsp. sea salt
Ingredients
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Instructions
- Cook lentils according to package directions. I used French green lentils, which boast 15 grams of fiber and 12 grams of protein per serving. I also add a bay leaf and kombu to the cooking water to improve digestibility and add minerals. You can also substitute one can of brown or green lentils. Drain lentils and set aside.
- Loosely chop the onion. The soup will be pureed, so no need to micro-dice. In a stock pot, caramelize the onion until stringy and brown (8-10 minutes). Splash with water to avoid sticking.
- While the onion is cooking, loosely chop the garlic and green pepper. Add to the caramelized onion, continuing to splash with water as needed to avoid sticking. Cook for 3-4 minutes, until green pepper is soft (but not mushy).
- Meanwhile, start quartering the tomatoes, adding them to the stock pot as your cutting board gets full. This allows some to cook longer than others, giving deeper layers of flavor.
- Once the juice of the tomatoes can mostly cover the mixture, remove from heat.
- Add walnuts, lentils, yeast flakes, vinegar and sea salt to the blender. Blend on high until creamy and smooth. Transfer mixture to stock pot with the tomatoes. Don't worry to get it all from the blender or to wash the blender. Once you stir the cream into the soup, it's going right back into the blender.
- Depending on the size of your blender (and if you doubled this recipe, as I did), blend soup in reasonable portions. (Too full, and it will pop the top of your blender and spew everywhere—or so I've been told :). Use a large bowl to hold the excess. Transfer the blended soup back into the stock pot.
- Taste. I did not over-season this because it's fresh and delicious as is. However, feel free to add thyme, Italian seasoning, red pepper flakes, or other seasoning. Garnish with green onions, cilantro, parsley, or any other fresh green herb.
Recipe Notes
If you want a brighter red color to appeal to your crowd, add a bit of tomato paste. It won't affect the flavor.
Colleen Kachmann is a health coach, writer, teacher, yogi, mother of 4 (+3 bonus stepkids), and personal chef. She has a B.S. in education from Indiana University, and a master of science in health coaching from International Health Coach University. She also successfully completed the Women’s Functional & Integrative Medicine Professional Training Program through the Women’s Integrative Medicine Institute. Buy her book on Amazon. Find her on Twitter Pinterest Instagram YouTube Facebook
