Try a comforting bowl of Tomato and Pesto Soup, where hearty flavours make for a healthy lunch option. This easy soup recipe promises to boost your lunchtime, blending taste and wellness effortlessly for a blood sugar-friendly bowl of deliciousness.
When it comes to healthy comfort food, soup is always at the top of the list for me. And they don’t come more tasty and comforting than a big bowl of Tomato and Red Pesto Soup.
Bursting with the vibrant goodness of tomatoes and the savoury allure of red pesto, this is a recipe you will always come back for more. In fact, my girls love it so much I usually double the recipe to make sure I have extra to store in the fridge.
This tomato and red pesto soup is absolutely delicious, carb count free and super easy to make. It is another great way of getting lots of goodness inside of you and can also make a perfect lunch for those days when you have to watch your carb count. All this recipe requires is just a little chopping, boiling the kettle and opening a couple of tins in preparation. It couldn’t be simpler!
What are the health benefits of tomatoes and red pesto Soup?
Let’s start with the star of the show – tomatoes. These ruby-red beauties are more than just a kitchen staple; they’re a treasure trove of health benefits. Tomatoes are rich in antioxidants, particularly lycopene, which has been linked to various health perks. Notably, they’re known for their ability to support heart health and help regulate blood sugar levels.
Tomatoes are also a great source of vitamins C and K, as well as potassium. The presence of fibre in tomatoes aids in digestion and promotes a gradual release of sugars into the bloodstream, making them another great plant to include in your diet to support variety and diabetes management.
The delicious twist in this soup is the addition of the red pesto. Combining sun-dried tomatoes, nuts, garlic, and herbs, red pesto infuses a rich and savoury flavour into the soup. But it also adds a little extra healthy fat and protein which again will work to help stabilise blood sugar levels.
What are the differences between red and green pesto?
The main differences between green and red pesto lie in their key ingredients, flavour profiles, and intended uses. While green pesto offers a fresh, mainly basil taste, red pesto provides a rich, tomato-centric flavour profile.
Both pestos offer delightful flavours that can elevate various dishes, including soups. However, when it comes to this tomato soup, red pesto takes the flavour up a notch, intensifying the tomato experience to perfection.
What you will need to make tomato and red pesto soup
Extra virgin Olive oil
- Rich in healthy monounsaturated fats
Onion
- Brings an essential flavour and gentle sweetness
- Frozen chopped onions work brilliantly in soups as well and saves time
Carrots
- You can’t beat their vibrant orange colour which is packed with beta carotene so super good for you as well
- They are nutrient-dense, which means they contain a wealth of essential nutrients.
Tinned tomatoes
- When heated they release more antioxidants.
- They are a brilliant source of the antioxidant lycopene, which has been linked to many health benefits
- Also a great source of vitamin C and K
Tinned white beans in water
- A store cupboard staple as they are a great source of protein and fibre, are low GI and low in saturated fat
- Also brilliant for cheaply bulking out any dish
- I used cannellini beans
Red Orange or Yellow Peppers
- Adds a lovely natural sweetness against the tomato
- A good source of vitamin C
Vegetable Stock
- Basis of any great soup
Red Pesto
- A store cupboard staple which adds a lovely depth to this soup
- Make sure to read the label to check for the best quality ingredients
- To make this soup suitable for vegans or vegetarians you will need to buy a specific Vegetarian or Vegan Tomato Pesto
Equipment Needed
Large Saucepan
Chopping Board
Sharp Knife
How to make tomato and pesto soup
This is such an easy soup recipe to make and in around 30 minutes you can enjoy a tasty and hearty blood sugar friendly lunch.
It’s also perfect to batch cook or make in advance so you can simply reheat it straight from the fridge.
Step 1
In a deep pan heat a little oil and add the chopped carrots, peppers and onion. Stir and with the pan lid on leave them to sweat on a gentle heat for around 10 minutes.
Step 2
Remove the lid and add the tin of beans with the water, tinned tomatoes and vegetable stock. Give it a good stir, replace the lid and simmer on a gentle heat for 20 minutes.
Step 3
Remove from heat, add the red pesto and blitz in a food processor or use a stick blender in the pan until smooth.
Serving Suggestions
Here are a few extra Serving ideas for your tomato and red pesto soup:
- Fresh Basil: A sprinkle of fresh basil leaves adds a burst of fragrance and flavour.
- Grated Parmesan Cheese: A light dusting of Parmesan cheese can complement the savoury richness of the soup.
- Crunchy Wholegrain or Wholemeal Croutons: Top your soup with homemade whole-grain croutons for a delightful crunch. Simply cut your bread into squares and lightly fry in a little extra virgin olive oil
- Extra Sundried Tomatoes – Chop and add some fresh or jarred sundried tomatoes
- A Dollop of Greek Yogurt: A dollop of Greek yoghurt can provide a creamy contrast to the soup’s tangy savoury flavours.
The Best Way to Store Homemade Soup
Making your own soup is perfect for preparing ahead and can be safely stored in either the fridge or the freezer. However, always ensure it’s thoroughly cooled before refrigerating or freezing.
IN THE FRIDGE
Transfer your soup to an airtight container. I have a Tupperware jug and lid that fits beautifully in the fridge door which is just so handy for soup.
Leave in the fridge for 3-4 days and reheat in the microwave in a microwaveable bowl or back in a saucepan on the hob.
IN THE FREEZER
You can also freeze soup for 3 to 4 months in portions. I like to use specific freezer bags for soups and sauces.
More Easy & Delicious Diabetic Recipes for BALANCED Blood SugARS:
Diabetes Note
A soup with virtually no carb counting requirements, that’s satisfying on its own, but truly shines with a side of crusty bread to soak up those delightful flavours.
The only ingredient that you may want to count for is the pesto. Obviously, the carb count varies depending on the one you use and how much you like to add.
Based on the pesto I used the Net Carb Count amount was around 1g per serving. However, as always you know best what you need to count for.
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Tomato and Red Pesto Soup
Dive into a rich and comforting bowl of Tomato and Pesto Soup, where sumptuous flavours make a tasty blood sugar friendly lunch option
6
servings5
minutes30
minutes35
minutesKeep the screen of your device on
Ingredients
2 Large 2 carrot – halved lengthways and then chopped
2 medium 2 peppers – red/orange/yellow, chopped
1 Medium 1 onion – chopped
1 Can 1 cannellini or other white beans
2 Cans 2 tinned tomatoes
400 ml 400 vegetable stock
4 tsp 4 red pesto – heaped
Directions
- In a deep pan heat a little oil and add the carrots, peppers and onion. Stir and with the pan lid on leave them to sweat on a gentle heat for around 10 minutes.
- Remove the lid and add the tin of beans with the water, tinned tomatoes and vegetable stock. Give it a good stir, replace the lid and simmer on a gentle heat for 20 minutes.
- Remove from heat, add the red pesto and blitz in a food processor or use a stick blender in the pan until smooth
- Adjust the seasoning with salt & pepper to taste
Tips and Notes
- Vegetable stock – instead of making up the vegetable stock, I simply add the stock cube to the pan and then fill my cans up with water and pour them in. Not only does this save washing up a jug, but it also does the job of washing out my cans ready for the recycle bin.
- Diabetes note – The only ingredient that you may want to count for is the pesto. Obviously, the carb count varies depending on the one you use and how much you like to add. Based on the pesto I used the Net Carb Count amount was below 1g per serving. However, as always you know best what you need to count for.
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