With the help of our Quick Tomato Sauce or even just a can of diced tomatoes, this flavorful soup couldn’t be any easier to whip together. The trick with this soup — and most soups — is how you layer ingredients to develop stronger, more well-rounded flavors. When you develop flavors in stages, there can be less need for additional salt at the end of cooking.

4 servings

10 ingredients

30 min prep

Ingredients
  • 2 tablespoons olive oil
  • ½ large onion, diced
  • ½ teaspoon salt
  • ¼ teaspoon ground black pepper
  • ½ teaspoon fennel seed (optional)
  • ¼ teaspoon dried thyme (optional)
  • 2 cups Quick Tomato Sauce or 1 (28-ounce) can diced tomatoes
  • 2 cups low-sodium vegetable stock or water
  • Fresh basil and/or parsley, chopped (optional)
  • Salt to taste

Directions
  1. Warm olive oil in a medium saucepot over medium heat. Add onion and sweat onions until translucent, about 5 minutes. Add dried spices and stir into cooked onions until fragrant, about 1 minute.
  2. Add Quick Tomato Sauce or diced tomatoes to pot, stirring occasionally until mixture starts to bubble and color darks slightly.
  3. Add stock or water, and fresh herbs if using, and bring soup back up to slow simmer for 15-20 minutes, uncovered. Ladle a few cups into a blender and process in batches or use an immersion blender until smooth. Taste for seasoning.
  4. Serve immediately, store in an airtight container in a refrigerator for up to a week or freeze for up to two months.

Chef Tips

If you don’t want to pull out the blender, you can enjoy this soup unblended as well.

Nutrition Facts (per serving)

Calories: 89; Fat: 7g; Saturated Fat: 1g; Polyunsaturated Fat: 1g; Monounsaturated Fat: 1g; Carbohydrates: 6g; Sugar: 4g; Fiber: 3g; Protein: 1g; Sodium: 603mg

Registered Dietitian Approved

Your recipes, articles, videos, and more content are reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society.

This recipe was originally published on Cook for Your Life. It is used by permission.

Fred Hutch Cook For Your Life logo TM