This cozy, homemade tomato soup includes steel cut oats and red lentils for added fiber and iron. It’s a healthy tomato soup recipe that’s incredibly flavorful and pairs perfectly with a gooey grilled cheese sandwich. Vegan option included.
As a registered dietitian, I love having my freezer stocked with healthy soup recipes. This roasted tomato oat and lentil soup is usually on rotation. Packed full of fiber, carbohydrates, and protein – this soup can stand on its own as a meal or is the perfect partner to a sandwich or wrap.
I know the combo of lentils and oats in a traditional roasted tomato soup may sound a little weird – but trust me, the flavors all blend together perfectly leaving you with a nourishing, delicious soup that’s good for the soul.
How to Roast Tomatoes
I love the flavor of roasted tomatoes. It’s amazing how a little salt, pepper, sugar, oil and heat can work together to create something so delicious. When making roasted tomatoes, you can use canned whole tomatoes or fresh tomatoes. The process is basically the same (with one extra step for canned tomatoes).
To start, preheat your oven to 450 degrees farenheit.
If using canned whole tomatoes, drain the tomatoes over a bowl (use the juice for another recipe or, if making soup, add it to the broth). Using your hands, gently break open the tomatoes allowing more juice to drain into the bowl. Spread them out on a parchment-lined baking sheet. If using fresh tomatoes, wash and spread them on the baking sheet (I leave cherry tomatoes whole and half or quarter other tomatoes depending on their size).
Drizzle with avocado oil (or another oil with a low smoking point) and season with a little sugar, salt and pepper. Put in the oven for 30-45 minutes until they’re done to their liking.
Use them in a soup recipe, toss into a warm salad or serve on the side with other roasted vegetables. The options are limited – I promise they will add a burst of flavor to any dish.
How to Make Healthy Roasted Tomato Soup with Oats
To make Roasted Tomato Oat and Lentil Soup, you will need to start by roasting the canned tomatoes. Make sure to reserve all of the liquid from the tomatoes in a bowl. This will add even more flavor to the broth.
While the tomatoes are roasting, heat up your oil and cook your red onion until translucent. Add your chicken or vegetable broth, juice from your canned tomatoes, sun dried tomatoes, rosemary, thyme and red lentils. Stir well and let it come to a simmer.
Once the tomatoes have been roasting for 20-30 minutes, add the garlic cloves and cook until soft, about 10-15 minutes. Coarsely mash the roasted tomatoes and garlic with the back of a fork and add to the soup. Add the oats and simmer everything for another 15-20 minutes, stirring often.
Add to a blender or food processor and puree or eat as is if you prefer a chunkier soup. Top with croutons or serve with a sandwich and enjoy!
Health Benefits of Roasted Tomato Soup
This soup is full of nutritious ingredients including tomatoes, lentils and steel cut oats.
Tomatoes: Tomatoes pack a powerful punch serving you Vitamin C & K, potassium and is a major dietary source of the antioxidant Lycopene. Lycopene has been linked to reducing the risk of heart disease and cancer.
Lentils: Not only are lentils a great source of protein, they’re also high in fiber (great for gut health), iron, B vitamins, potassium and magnesium. I also love lentils because they’re an affordable meat alternative that you can add into almost any recipe to create a well-balanced meal.
Steel-Cut Oats: High in fiber, potassium and iron, steel-cut oats are a pantry staple in our household. They’re also linked to reducing cholesterol and promoting a healthy heart.
How to Store Roasted Tomato Soup
This recipe will create about 8-12 portions depending on if you’re enjoying it as a side dish or the main attraction. Store in your fridge for up to one week or divide into portions appropriate for your household and put in the freezer for up to 3 months. Defrost the night before or the morning of eating the soup and heat up in the stove or microwave. This is one of my favorite soups to have stashed in the freezer for those nights that I just don’t feel like cooking.Print
This cozy, homemade tomato soup includes steel cut oats and red lentils for added fibre and iron. It’s a healthy tomato soup recipe that’s incredibly flavorful. Vegan option included.
- 2 cans (28 oz/796ml each) whole tomatoes
- Olive oil for cooking
- 1 tbsp (15 ml) brown sugar
- 7 cloves garlic, peeled
- 1 large red onion
- 8 cups chicken or vegetable stock
- 1/4 cup tomato paste
- 2 tbsp sun-dried tomatoes, finely chopped
- 1 can red lentils, drained and rinsed
- 1 tsp dried rosemary
- 1 tsp fresh or dried thyme
- 1/2 cup steel-cut oats
- 4 slices of bread
- Drizzle olive oil
- Salt and pepper to taste
- 1/4 –1/2 cup grated Parmesan cheese or a sprinkle of nutritional yeast
- Preheat oven to 450 degrees F.
- Drain the canned tomatoes in a colander set over a bowl. Using your hands, gently break open the tomatoes allowing more juice to drain into the bowls. Reserve the juices.
- Line a baking sheet with tin foil and arrange tomatoes in a single layer. Drizzle with olive oil, season with salt and pepper, and sprinkle with sugar. Roast for 30 minutes.
- While tomatoes are roasting, in a large soup pot, sauté onions in a small amount of olive oil until cooked through and brown in some places.
- Add the stock, reserved tomato juices, tomato paste, sun-dried tomatoes, herbs and lentils.
- Stir well and let it come to a simmer.
- Once the tomatoes have been roasting for 30 minutes, add the garlic cloves and cook until soft, about 10-15 minutes. Coarsely mash the roasted tomatoes and garlic with the back of a fork and add to the soup.
- Add the oats and simmer everything for another 15-20 minutes, stirring often.
- Remove from heat and enjoy as is or add to a blender or food processor for a creamy tomato soup.
- Finish with a sprinkle with some freshly grated parmesan, fresh thyme and croutons (instructions for home made croutons below).
- Drizzle bread with olive oil.
- Sprinkle with salt, pepper, and Parmesan to taste.
- Place in oven or toaster oven until quite crisp and dark around the edges.
- Cut into small pieces.
To make vegan: Sub chicken stock for vegetable stock and sub parmesan for nutritional yeast.
- Prep Time: 10 minutes
- Cook Time: 1 hour
- Category: Soups
- Method: Stove Top
- Cuisine: Italian
Keywords: soup, comfort food, iron rich