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  • The Main Dish
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Mediterranean Tomato Soup

9 Comments

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This Mediterranean tomato soup recipe is versatile, healthy and easy to prepare. Dress up or down with healthy add-in ingredients.

Mediterranean Tomato Soup served in a white bowl with bread and oregano oil on the side

Mediterranean Tomato Soup recipe became an instant favorite at our house. Simple ingredients and you can dress it up or down with healthy, flavorful add-ins. Delicious enough to eat on its own and ready in 30 minutes! This soup is completely vegan, but you could add cooked chicken if you want to bulk it up.

This soup is packed with flavor thanks to all the wonderful Mediterranean spices. We do like it with just a swirl of coconut milk.
Serve with any or many of the add-ins and a nice, chunky bread. Here I added a scoop of brown rice, coconut milk, almonds, thyme and oregano oil.

Oregano oil in a serving dish

 

Mediterranean tomato soup in a white bowl

Below nutrition info is without add-ins, per 8 oz. serving:

Calories; 36.5, Total fat; 2.9, Sat. fat; .4, Cholesterol; 0, Sodium; 342.mg, Potassium; 52.6mg, Carbs; 2.56g, Fiber; 1g, Sugar; .02g, Protein; .4g

Note: The recipe calls for a hand blender to puree the soup. I’ve used my stand blender plenty of times, but a hand blender is a worthwhile investment if you are a homemade soup lover!

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5 from 3 votes

Mediterranean Tomato Soup

Course Soup
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 8
Calories 96
Author Good Dinner Mom

Ingredients 

  • 4 Tablespoons olive oil, or avocado oil or coconut oil (any light oil)
  • 2 medium yellow onions, thinly sliced
  • 1 teaspoon salt, plus more to taste
  • 2 teaspoons curry powder
  • 1 teaspoon red curry powder
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • ¼ to ½ teaspoon red pepper flakes
  • 1- 15 oz. can diced tomatoes, NOT drained
  • 1- 28 oz. can plum tomatoes, NOT drained, can use more diced tomatoes
  • 5 ½ cups water, or chicken broth or vegetable broth

Optional Add-ins:

  • 1-14 oz. can coconut milk, or half and half
  • Cooked brown rice, lemon wedges, toasted almond slices, fresh thyme or oregano, oregano pesto, poached egg

Instructions

  • Heat 4 Tablespoons oil over medium heat. Add 2 sliced onions and 1 teaspoon salt. Cook, stirring occasionally, until the onions really soften up and start to turn brown, 10 to 12 minutes.
  • Stir in 2 teaspoons curry powder, 1 teaspoon red curry powder, 1 teaspoon coriander, 1 teaspoon cumin and ¼-½ teaspoon red pepper flakes and cook 30 seconds, stirring constantly. Add 15 ounces diced tomatoes, 28 ounces plum tomatoes with juices from the cans, and 5 ½ cups water (or broth). Simmer for fifteen minutes, then puree with a hand blender until smooth. Now your tomato soup is finished and could be enjoyed just like this for a simple, delicious soup.

Cook's Note:

  • If you don't have a hand blender, you could certainly puree in your stand blender. It takes about 3 batches to puree the entire pot.

Optional Add-ins:

  • For a more creamy version, add 14 ounces coconut milk or half and half. This is delicious with brown rice mixed in. Lemon wedges add a nice bright flavor.
Nutrition Facts
Mediterranean Tomato Soup
Amount Per Serving
Calories 96 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Sodium 1014mg44%
Potassium 176mg5%
Carbohydrates 8g3%
Fiber 1g4%
Sugar 4g4%
Protein 1g2%
Vitamin A 498IU10%
Vitamin C 8mg10%
Calcium 31mg3%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

 

Adapted from 101 Cookbooks.

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Published on April 3, 2013

Comments

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    Recipe Rating




  1. lesley p says

    April 5, 2022 at 5:58 AM

    5 stars
    This soup was so delicious I could not believe it! It was so easy and I wanted to eat the whole pot myself. I’ll be making this again very soon!

    Reply
  2. betty says

    April 5, 2022 at 5:56 AM

    5 stars
    I never liked tomato soup but my mom loves it so I made this version for her and, WOW! THE BEST tomato soup! I made it exactly as written and it is superb! Thank You! I can now join the ranks of tomato soup eaters!

    Reply
  3. martha w says

    April 5, 2022 at 5:53 AM

    5 stars
    We really love this recipe for grilled cheese and tomato soup night! It’s part of our regular rotation! Thanks Sally šŸ™‚

    Reply
  4. Lois says

    December 17, 2017 at 1:56 PM

    Do you think that this soup can be frozen?

    Reply
    • Sally Humeniuk says

      December 17, 2017 at 3:27 PM

      Hi Lois, Absolutely you can freeze this soup! Cocount milk in the soup may separate a bit during freezing but you only have to whisk it good during reheating. Hope you like it and thanks for stopping by!

      Reply
  5. larry says

    March 9, 2017 at 11:53 AM

    This is a delicious tomato soup. The wonderful mix of herbs added in with coconut milk, chicken and vegetable broth make it so tasty. Oh so good. Thanks for a great recipe. I will make again and again.

    Reply
    • Sally says

      March 9, 2017 at 1:16 PM

      Thanks Larry, we love it at my house too. I appreciate you taking the time to comment and glad you liked it.

      Reply
  6. Amanda says

    April 4, 2013 at 10:05 PM

    I can’t believe this has coconut milk! I would love that !

    Reply
    • Sally says

      April 4, 2013 at 10:16 PM

      It was reeeeally good with the coconut milk AND the oregano pesto. Just those two add ins were my favorite. šŸ™‚

      Reply
About Sally - Good Dinner Mom.

About Good Dinner Mom

My name is Sally and I love to be in the kitchen. Making fresh, unique dishes is my way of showing love for family and friends and I hope that here you’ll find recipes of both healthy and indulgent dishes that will inspire you to cook more at home while sharing some love of your own. more about me

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