Low Calorie Tomato Soup
LOW CALORIE TOMATO SOUP! ✅🤤 is a easy Mediterranean recipe that serves 4. 55 calories per serving. Recipe by mattboxall on YouTube.
Prep: 15 min | Cook: 30 min | Total: 55 min
Cost: $4.35 total, $1.09 per serving
Ingredients
- 8 each Tomatoes (ripe, halved)
- 4 cloves Garlic Cloves (peeled and minced)
- 0.5 medium Onion (half onion, diced)
- 0.25 teaspoon Cayenne Pepper (ground)
- 2 cups Vegetable Stock (low‑sodium, enough to cover vegetables)
Instructions
Preheat Oven
Set the oven to 200°C (400°F) and allow it to fully preheat.
Time: PT5M
Temperature: 200°C
Prepare Vegetables
Halve the tomatoes, peel and mince the garlic, and dice the half onion.
Time: PT10M
Roast Vegetables
Spread the tomatoes, garlic, and onion on a baking sheet in a single layer. Roast for 25 minutes, stirring halfway through.
Time: PT25M
Temperature: 200°C
Simmer with Stock
Transfer the roasted vegetables to a saucepan, add the vegetable stock, and bring to a gentle simmer for 5 minutes.
Time: PT5M
Temperature: 95°C
Blend the Soup
Using a blender (or immersion blender), puree the soup until completely smooth. Blend in batches and vent the lid to avoid pressure buildup.
Time: PT5M
Season and Serve
Taste the soup and add salt and pepper as needed. Ladle into bowls and enjoy hot.
Time: PT5M
Nutrition Facts
- Calories
- 55
- Protein
- 2 g
- Carbohydrates
- 12 g
- Fat
- 0 g
- Fiber
- 3 g
Dietary info: Vegan, Gluten‑Free, Low‑Calorie, Dairy‑Free
Ingredient Substitutions
- Instead of Tomatoes: Canned diced tomatoes (2 cups)
- Instead of Garlic Cloves: Garlic powder (½ tsp)
- Instead of Onion: Shallot (1)
- Instead of Cayenne Pepper: Red pepper flakes (¼ tsp)
- Instead of Vegetable Stock: Water with 1 bouillon cube
Equipment Needed
- Oven
- Baking Sheet
- Saucepan
- Blender
- Knife
- Cutting Board
- Ladle (optional)
- Spatula (optional)
Critical Steps — Do Not Skip
- Roasting the tomatoes, garlic, and onion to develop deep flavor.
- Blending the hot soup safely to achieve a smooth texture.
Chef Tips from the Video
- Roast the vegetables on a parchment‑lined sheet for easy cleanup.
- For extra heat, increase cayenne to ½ teaspoon or add a dash of hot sauce at the end.
- Garnish with fresh basil or a sprinkle of smoked paprika for visual appeal.
Troubleshooting
Soup is too watery.
Return the soup to the saucepan and simmer uncovered for a few minutes to reduce, or add an extra roasted tomato.
Soup is too thick.
Add additional vegetable stock or water a little at a time until desired consistency is reached.
Blender leaks hot liquid.
Blend in smaller batches and cover the lid with a kitchen towel to allow steam to escape safely.
Storage
Refrigerator: Store in an airtight container for up to 4 days.
Freezer: Freeze in portion‑size bags for up to 2 months; thaw in the fridge before reheating.
Room temperature: Do not store at room temperature for more than 2 hours.
Make-Ahead Tips
- The soup keeps well refrigerated; reheat gently on the stove or in the microwave.
- For a thicker texture, blend less stock or add a handful of cooked cauliflower before blending.
Frequently Asked Questions
What is the cultural significance and history of spicy tomato soup in Mediterranean cuisine?
Tomato‑based soups have been a staple in Mediterranean households for centuries, often served as a light starter during summer when tomatoes are at their peak. Adding cayenne reflects the region’s love for gentle heat, balancing freshness with spice.
What are the traditional regional variations of tomato soup in Mediterranean cooking?
In Italy, tomato soup (zuppa di pomodoro) is often finished with a swirl of olive oil and fresh basil. In Spain, a similar soup called "sopa de tomate" may include sherry vinegar and smoked paprika. The version on mattboxall’s channel keeps it simple and low‑calorie for weight‑loss goals.
How is spicy tomato soup traditionally served in Mediterranean households?
It is typically served hot, garnished with fresh herbs like basil or parsley, and accompanied by crusty bread or a drizzle of olive oil. In some regions, a poached egg is added for extra protein.
What occasions or celebrations is spicy tomato soup associated with in Mediterranean culture?
Tomato soup is often enjoyed as a starter during family gatherings, summer barbecues, and religious holidays such as Easter when fresh spring tomatoes become abundant.
What other Mediterranean dishes pair well with this spicy tomato soup?
Pair it with a simple mixed‑green salad, grilled fish, or a chickpea‑based stew. A side of whole‑grain pita or a light feta‑topped quinoa salad complements the soup’s bright flavors.
What makes this spicy tomato soup special in the context of weight‑loss friendly Mediterranean cuisine?
The recipe relies on low‑calorie vegetables, minimal added fat, and a pinch of cayenne, which can boost metabolism. It provides fiber and antioxidants while staying under 60 calories per serving.
What are the most common mistakes to avoid when making spicy tomato soup?
Avoid over‑roasting the garlic, which can turn bitter, and never blend the soup without venting the blender lid, as steam pressure can cause spills or breakage.
Why does this recipe roast the tomatoes instead of cooking them directly on the stove?
Roasting caramelizes the natural sugars in the tomatoes, deepening the flavor and giving the soup a richer, slightly smoky taste that raw simmering cannot achieve.
Can I make this spicy tomato soup ahead of time and how should I store it?
Yes, the soup can be prepared up to two days in advance. Store it in an airtight container in the refrigerator and reheat gently on the stove, adding a splash of stock if it thickens.
What texture and appearance should I look for when the soup is done?
The soup should be completely smooth, with a bright red hue and a slightly thick but pourable consistency. If it looks watery, simmer a few minutes longer; if too thick, thin with extra stock.
What does the YouTube channel mattboxall specialize in?
The YouTube channel mattboxall focuses on simple, health‑oriented recipes that are easy to prepare at home, often highlighting weight‑loss friendly meals and quick cooking techniques.
How does the YouTube channel mattboxall's approach to Mediterranean cooking differ from other cooking channels?
mattboxall emphasizes minimal ingredient lists, low‑calorie counts, and straightforward methods like roasting and blending, whereas many other channels may use richer sauces or more complex preparations.
Last updated: August 21, 2026
