Roasted tomato and caraway soup

Roasted tomato and caraway soup recipe

8 ratings

Try this twist on a classic tomato soup for a budget-friendly meal the whole family will love. Aromatic caraway seeds have a distinct nutty taste that adds depth, whilst roasting the tomatoes maximises their flavour. A sprinkling of salty feta is the perfect finishing touch. See method

  • Serves 4
  • 15 mins to prepare and 45 mins to cook
  • 236 calories / serving
  • Freezable
  • Healthy

Ingredients

  • 1kg vine tomatoes, halved
  • 3 tbsp olive oil
  • 1 tsp caraway seeds
  • handful fresh thyme, leaves picked
  • 1 large onion, diced
  • 2 garlic cloves, sliced
  • 1 vegetable stock cube, made up with 800ml hot water

For the topping

  • 1 tbsp sunflower seeds
  • 1 tbsp sesame seeds
  • 70g feta, crumbled
  • 2 tsp chia seeds (optional)

Each serving contains

  • Energy

    985kj
    236kcal
    12%
  • Fat

    17g 25%
  • Saturates

    5g 27%
  • Sugars

    12g 13%
  • Salt

    1.6g 27%

of the reference intake
Carbohydrate 14.5g Protein 7.2g Fibre 4.7g

Method

  1. Preheat the oven to gas 4, 180°C, fan 160°C. Put the tomatoes cut-side up on a baking tray. Drizzle over 2 tbsp oil and sprinkle over the caraway seeds and thyme leaves. Season. Roast on the middle shelf of the oven for 45 mins.
  2. After 35 mins, heat the remaining oil in a large, heavy-based pan over a medium-high heat. Add the onion; fry for 4-5 mins until soft. Stir in the garlic; cook for 1 min. Reduce the heat.
  3. Spoon the tomatoes and juices into the pan. Stir well, then add the stock. Increase the heat and bring to a simmer. Remove from the heat and blitz with a stick blender. Season and keep warm.
  4. Put the sunflower and sesame seeds in a dry frying pan. Toast over a medium heat for 3-4 mins until they start to turn golden. Spoon the soup into warm bowls and sprinkle over the crumbled feta, toasted seeds and chia seeds, if using.

Tip: Use fresh stock or vegetable stock pots instead of cubes to make this soup gluten-free.

Freezing and defrosting guidelines (freeze without topping)

In order to enjoy optimum flavour and quality, frozen items are best used within 3 months of their freezing date. For more tips on freezing and defrosting food, read our article Love Your Freezer.

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