Laura Smiles Food

My favorite recipes

You might be thinking, isn’t all tomato soup healthy? Well, probably, but this particular recipe is packed with hidden vegetables to make it even more nutritious.

I grew up eating this soup, it has been a staple in my parents household for a long time, especially in the winter. It was one of the few dishes that my dad would make. And he made it well. My brother and I would ask for it a lot and we did not even notice the celery, carrots and other veggies that he hid.

This soup can easily be a meal on it’s own, but I like to serve mine with a grilled cheese made with fresh, homemade bread. It can also be an appetizer before serving your entree, or a warm light lunch.

Fresh Vegetables

This recipe works best with the freshest ingredients you can find. If you are unable to get the vegetables fresh, frozen or canned will do but you might not get the same great taste.

I like to buy my tomatoes a few days before so they have some time to ripen before I start making the soup, it gives them a much bolder flavor and they are more juicy. This tip I also learnt from my dad.

The ingredients

  • Tomatoes – these are the base of the soup and very good for you. Some health benefits including being high in vitamin C, Potassium and a great antioxidant.
  • Carrots – these add a little sweetness to the soup, they also provide vitamin A and K, and have been linked to lower blood cholesterol.
  • Celery – you will not be able to taste this, just reap the benefits which include a good antioxidant that reduces inflammation and supports digestion.
  • Onion – a great source of flavor and are also high in vitamins, minerals and antioxidants.
  • Garlic – again, amazing source of flavor and can help boost your body’s immune system.
  • Stock – you can make your own, I normally use the reduced sodium chicken stock, you can also use vegetable stock if you want to make this dish vegetarian.
  • Tomato Paste – this adds a bold flavor and gives it that rich red color that we associate with tomato soup.

That’s it, that is all you need, just fresh vegetables and stock. No cream or filler ingredients.

The best part is that you can roughly chop all of these because they will be blended together. No need for a lot of prep time because no one will see your knife skills.

How do I make it?

It is very simple, another reason why this recipe is so great. Chop the vegetables and let them simmer until soft. Blend and add the rest of the ingredients.


Can I add other ingredients?

Yes! Absolutely, this recipe is very versatile and allows whoever is making it to play around with the vegetables that go into it. I have definitely on occasion added some leftover bell peppers, swapped out my onion for shallots, or red onions. If you have anything that is about to wilt away in your fridge that you think will go well in the soup, please add it!

Chicken is another thing that my dad always added, I sometimes do but I mainly eat it as a vegetarian soup. To do this boil the chicken in your stock and shred it into thin slivers to add in. I like to do this in my Kitchen Aid with the paddle attachment. Add the chicken after the blending process when you add in the stock.

When it is just me and my husband eating it I like to add some chili flakes just to give it an extra kick, if you don’t mind spicy food I highly suggest adding one teaspoon (or more)!

I want my soup to be thicker/ thinner!

You can add as much or as little stock as you want to achieve the consistency that you would like.

If you have accidently added too much stock and you want a thicker soup, add some rice grains to it. They will thicken up your soup, give it a bit of a bite and will not influence the taste. If you do not want to add rice you can leave it to simmer, this way you can get rid of some excess liquid but this might take a while!

The best way to store it?

I normally make this the day before I need it to let the flavors develop even more!

This soup will keep in the fridge for up to three days in an airtight container. It is also great to freeze for up to three months, also in an airtight container.

I let mine defrost and then warm it up in the microwave using one minute intervals, stirring through each time until I have reached the desired temperature.



Rating: 5 out of 5.

Healthy Tomato Soup

  • Servings: 6
  • Difficulty: Easy
  • Print

Simple, healthy tomato soup. Ready in just one hour!


☐ 8 Roma Tomatoes
☐ 4 Beefsteak Tomatoes
☐ 3 large Carrots
☐ 3 large celery sticks
☐ 1 onion
☐ 3 garlic cloves
☐ 2 cups reduced-sodium chicken stock
☐ 1 6 oz can of tomato paste
☐ 1 tbsp Olive Oil
☐ 1 tsp Salt
☐ 2 tsp pepper
☐ Optional: 1 tsp Chili Flakes


  1. Gather all the ingredients.
  2. Roughly chop the onion, tomatoes, carrots, celery, and garlic.
  3. Put a large saucepan on medium heat and add the olive oil.
  4. When the oil has heated up, add the onion and lightly saute for 5 minutes.
  5. Next, add the garlic and let it saute for another 2 minutes.
  6. Then, add all the remaining vegetables and cover with a lid.
  7. Turn the heat to low and let it simmer for about 50 minutes, or until the vegetables are soft. Stir occasionally.
  8. When the vegetables are soft use a hand blender to make a smooth consistency.
  9. Add the tomato paste and stir until completely combined.
  10. Add the stock and stir *.
  11. Add salt, pepper, and chili flakes if desired.
  12. Enjoy! You can serve it with some cream or just plain!

  • * If you would like to add shredded chicken, add it now.


Per Serving: 111 calories; 3 g fat; 18 g carbohydrates;
6 g protein;

I hope you love this soup as much as I do! Please leave a comment if you have made it, I am also open to suggestions of what to make next!

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