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two bowls of red tomato soup next to two spoons. The soup is topped with thyme

Nourishing Roasted Tomato Soup with Oats


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
  • 1/41/2 cup grated Parmesan cheese or a sprinkle of nutritional yeast



  1. Preheat oven to 450 degrees F.
  2. 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.
  3. 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.
  4. 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.
  5. Add the stock, reserved tomato juices, tomato paste, sun-dried tomatoes, herbs and lentils.
  6. Stir well and let it come to a simmer.
  7. 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.
  8. Add the oats and simmer everything for another 15-20 minutes, stirring often.
  9. Remove from heat and enjoy as is or add to a blender or food processor for a creamy tomato soup.
  10. Finish with a sprinkle with some freshly grated parmesan, fresh thyme and croutons (instructions for home made croutons below).


  1. Drizzle bread with olive oil.
  2. Sprinkle with salt, pepper, and Parmesan to taste.
  3. Place in oven or toaster oven until quite crisp and dark around the edges.
  4. 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

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