Bowl of homemade Tomato soup garnished with seeds and feta cheese
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5 from 2 votes

Tomato Soup | Slimming World Syn Free

This delicious homemade Tomato Soup is easy to make on the stove, Soup Maker or the Instant Pot. Packed with flavour, vegan or vegetarian and Syn Free on Slimming World.
Prep Time5 mins
Cook Time35 mins
Total Time40 mins
Course: Lunch
Cuisine: Continental
Keyword: Cream of Tomato Soup, Healthy Tomato Soup, Tomato Soup
Servings: 4
Calories: 143.83kcal
Author: Lucy Parissi | Supergolden Bakes

Equipment

Ingredients

  • 1 onion , diced
  • 1 bay leaf leave out for Soup Maker Method
  • 4 garlic cloves , peeled
  • 1 tbsp sweetener , such as Sukrin
  • 1 ½ tsp Cajun seasoning
  • 1 tsp salt
  • 1 large carrot , diced
  • 2 sweet potatoes , peeled and cubed
  • 800 g | 28oz tinned tomatoes (chopped or plum tomatoes)
  • 1 litre | 4 cups vegetable stock made with 2 stock cubes
  • Salt and pepper to season
  • Basil, parsley or thyme leaves to garnish

For Cream of Tomato Soup

  • 2-3 tbsp fat free yogurt (Slimming World Version)
  • Or cream

Instructions

Stovetop Method

  • Spray the pot with olive oil. Add the onions, bay leaf and garlic cloves and cook over low heat for 5-10 minutes until softened.
  • Stir in the salt, cajun seasoning and sweetener.
  • Add the carrot, sweet potatoes and tinned tomatoes.
  • Pour in the vegetable stock and bring to the boil. Partially cover the pot, lower the heat and simmer for 30 minutes over medium heat.
  • Remove and discard the bay leaf. Take the pot off the heat and blend using an immersion blender until the soup is smooth.
  • Check the seasoning and add salt and pepper to taste.
  • If you want to turn this into cream of tomato soup, stir in 2-3 tablespoons of fat free Greek yogurt (for SW soup) or cream. Blend again.
  • Serve garnished with seeds, herbs, croutons or cheese (see recommendations).

Soup Maker Method

    LEAVE OUT THE BAY LEAF FOR THIS METHOD. I used a Morphy Richards Total Control Soup Maker which has a 1.6 litre capacity.

    • Add all the ingredients apart from the stock into the soup maker, packing everything down with the back of a spoon.
    • Pour in the stock making sure to only fill up to the maximum capacity line. Select the Smooth programme and let it run until the soup is blended. Check the seasoning and serve as desired.

    Instant Pot Method

    • Select Sauté and spray the pot with olive oil. Cook the onions, bay leaf, garlic, salt, sweetener and seasoning for 5 minutes, stirring.
    • Add the carrots, sweet potatoes and vegetable stock. Stir to combine.
    • Add the tomatoes on top, do not stir. Cover, set vent to sealing and cook for 10 minutes at high pressure. Release the pressure manually.
    • Remove and discard the bay leaf. Blend the soup using an immersion blender until smooth. Serve as desired.

    Video

    Notes

    • You can use fresh tomatoes in this recipe if you prefer.
    • Replace the sweet potatoes with 200g/ 3 1/2 oz butternut squash for a Speed Soup.
    • This tomato soup is gluten free, vegan or vegetarian (depending on whether you add dairy or toppings0.
    • Syn Free on Slimming World, 5 SmartPoints on Weight Watchers.
    To Freeze
    Do not add any cream / yogurt or garnishes. Cool completely then portion into suitable containers leaving a small gap as soup will expand as it freezes. Use within three months.
    Defrost in the fridge or microwave then heat until piping hot before serving.
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    Please note I am not affiliated in any way with Slimming World or Weight Watchers.  Syn values and SmartPoints are based on online calculators.
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    Nutritional information is always approximate, and will depend on quality of ingredients and serving sizes.

    Nutrition

    Calories: 143.83kcal | Carbohydrates: 33.1g | Protein: 5.04g | Fat: 0.77g | Saturated Fat: 0.13g | Sodium: 895.14mg | Potassium: 923.13mg | Fiber: 6.97g | Sugar: 13.52g | Vitamin A: 12568.62IU | Vitamin C: 23.83mg | Calcium: 104.29mg | Iron: 3.31mg