Low fatVeg-heavy

Tomato Soup

Blending is what separates soup from sauce.

25 min Serves 2 Stove, Saucepan, Blender

Per serving

315

kcal

9.1 g

protein

35.9 g

carbs

15.6 g

fat

2.9 g protein per 100 kcal · 6.2 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 2 servings.

  • Passata400 g
  • Onion100 g
  • Garlic10 g
  • Olive oil15 g
  • Stock cube10 g
  • Bread(optional)70 g
  • Double cream(optional)25 g

Method

  1. 1Soften the onion and garlic slowly in the oil without colouring them.
  2. 2Add the passata, the crumbled stock cube and 300ml of water, and simmer 15 minutes.
  3. 3Blend until completely smooth, then taste and season again — soup needs more salt than you think.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Crushing or chopping garlicShow

Garlic is added in small pieces so it spreads through the dish. It burns in seconds, which turns it bitter, so it usually goes in after the onion, not before.

  1. Pull one clove off the bulb. Trim off the hard little root end.
  2. Lay the flat of your knife on the clove and press down firmly with the heel of your hand. The skin splits and slips off.
  3. Slice it thinly, then rock the knife back and forth over the slices until the pieces are tiny. Or push the peeled clove through a garlic crusher.
  4. In the pan it needs about 30 seconds to a minute, stirring, until it smells strong — then add the next ingredient.

Ready when: In the pan: fragrant and pale gold. Brown means it has gone too far.

Softening onions (and what 'soft' looks like)Show

Softening cooks the raw sharpness out of onions and turns them sweet. It is the start of most sauces, stews and curries.

  1. Heat the oil over medium heat, add the onion and a pinch of salt (it draws out water and speeds things up).
  2. Stir every minute or so. You want a gentle sizzle, not a loud fry.
  3. After about 5–8 minutes the pieces go glossy, floppy and see-through at the edges. That is 'softened'.
  4. Keep going another few minutes and they start turning golden — sweeter still. Only do that if the recipe says 'golden'.

Ready when: Floppy, shiny and slightly see-through, with no raw crunch when you taste a piece.

Simmer vs boil — what the bubbles tell youShow

A boil is big bubbles rolling hard across the whole surface. A simmer is much gentler: small bubbles rising lazily, a few breaking the surface. Stews, sauces and soups simmer; boiling makes meat tough and sauces catch on the bottom.

  1. Bring it up to the boil on a higher heat, then turn the heat down until the bubbling calms to a gentle simmer.
  2. Check every few minutes and adjust — a lid on makes it hotter, a lid off lets it thicken.
  3. Stir now and then, scraping the bottom, so nothing sticks and burns.

Ready when: Small, steady bubbles — not a still surface, not a rolling boil.

Blending hot and cold things safelyShow

Blenders are simple, but hot liquid expands and can blow the lid off.

  1. Never fill more than halfway, and never more than a third with anything hot.
  2. Hold the lid down with a folded tea towel and start on the lowest speed, then turn it up.
  3. Always switch off at the wall before putting a spoon or finger near the blades.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.