Spiced Tomato Soup
Spiced Tomato Soup combines cumin seeds, coriander, turmeric, and cayenne pepper with fresh onions, garlic, carrot, and tomatoes to create a warmly spiced, smooth soup. The flavors develop through sautéing the spices and vegetables before blending and simmering with tomato and water. The addition of sugar balances acidity, while seasoning adjustments allow for personalized heat and sweetness. This soup serves well garnished with green onions or a vegan cream alternative, paired with crusty bread or vegan grilled cheese for a comforting meal.
Ingredients
- 1/2 teaspoon neutral cooking oil generic cooking oil
- 1/4 teaspoon cumin seeds
- 1/2 cup onion chopped
- 3 cloves garlic
- 1/4 cup carrot or 1 medium carrot, chopped
- 1/2 teaspoon ground coriander
- 1/4 teaspoon Turmeric
- 1/4 teaspoon cayenne pepper
- 1/4 teaspoon black pepper or a combination of black and white pepper
- 15 ounces tomato or chopped fresh tomatoes or a mix, canned
- 1 cup water
- 1/2 teaspoon salt
- 1 1/2 to 2 teaspoons sugar
- 1 bay leaf small
Instructions
- Heat oil in a saucepan over medium heat. When hot, add cumin seeds and cook for 1 minute or until the cumin seeds get fragrant. Add chopped onions, garlic, carrot and a pinch of salt. Cook for 4 to 5 minutes or until onions are translucent, stirring occasionally. Add the coriander, turmeric, cayenne and pepper, and mix for a few seconds.
- Add the onion mixture to a blender along with the tomatoes and water and blend until pureed.
- Transfer the pureed tomato mixture back to the saucepan. Add bay leaf, salt and sugar and cook over medium heat for 12 to 14 minutes. Taste and adjust salt, sweet and heat. Adjust consistency by adding more water if needed. Garnish with green onions, vegan butter or non dairy cream and serve with crusty bread, croutons, or vegan grilled cheese sandwiches.
Notes
- Use a processor to chop onions, carrots, and garlic quickly and evenly.
- For a creamier soup, blend in cashews, pumpkin seeds, chickpeas, white beans, or tofu when pureeing.
- To make an oil-free version, dry roast cumin seeds then cook vegetables with water or broth instead of oil.
- This soup is naturally gluten-free, soy-free, and nut-free, making it accessible for many diets.
Nutrition Information
Nutrition Facts
Serving: 2 Serving
Amount Per Serving
Calories 121
% Daily Value*
| Calories | 121kcal | 6% |
| Carbohydrates | 26g | 9% |
| Protein | 4g | 8% |
| Fat | 2g | 3% |
| Saturated Fat | 0.2g | 1% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 672mg | 28% |
| Potassium | 771mg | 16% |
| Fiber | 5g | 20% |
| Sugar | 15g | 30% |
| Vitamin A | 3244IU | 65% |
| Vitamin C | 25mg | 28% |
| Calcium | 104mg | 10% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.