Slow Carb Tomato Soup Recipe

Your New Favorite Tomato Soup Recipe - Slow-Carb Recipes
What’s your favorite meal from childhood?

I don’t know why it is, but one of my favorite meals to remember is a grilled-cheese sandwich with a bowl of hot tomato soup. I’m sure we used that processed “cheese food” and canned soup, but it was delicious to me. On a cold day, that’s still what I think about.

The biggest problem with tomato soup these days is the extra sugar. Here’s a slow-carb recipe perfect for taking it back to clean, wholesome basics.


This is a guest recipe from Laura D. She is a fantastic home chef and shares awesome slow-carb and paleo recipes at

This tomato soup is a lot more satisfying and gives more kick than a traditional tomato soup. The chickpeas provide protein and fiber to fill you up, and they give it a nice creamy texture. The chili peppers are what make it special and give it a little punch.

The original recipe uses white cannellini beans, but I opened the wrong can of beans by accident and used chickpeas. What was really a mistake ended up being an improvement. In addition to the creamy texture, there are no white bean “skins” floating in the soup, like I found with the original recipe.

This is a great food to make in bulk at the beginning of the week and divide it out into smaller containers for later. I enjoy it with a salad, and while it does have lots of protein, you may desire a side of grilled chicken breast. You could even add some shredded chicken breast right into the soup itself.

Serves: 4-6


  • 2 Tbs olive oil or macadamia nut oil
  • 1 onion, peeled and chopped
  • 2 carrots, peeled and chopped
  • 3 cloves garlic, chopped more if you like garlic!
  • 1 15-ounce can chickpeas, drained and rinsed
  • 1 28-ounce can crushed tomatoes
  • 3 cups chicken or veggie stockmake sure to check for sugar and other hidden additives if using store-bought stock!
  • 1 bay leaf
  • 1 1/2 teaspoon, minced or dried rosemary or a dried Italian herb blend
  • 1/2 teaspoon red pepper flakes ~ more if you like things spicy!
  • 1 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • Lemon zest (optional)


  1. Put olive oil in a large soup pot over medium-high heat. Add the onion, carrots, and garlic and cook until the vegetables are tender, about 5 minutes.
  2. Add the chickpeas, tomatoes, broth, bay leaf, rosemary (or Italian herbs) and red pepper flakes.
  3. Bring the soup to a boil over high heat, then reduce the heat to low and simmer for 30 minutes, covered.
  4. Remove the bay leaf. Use an immersion blender to puree the soup until smooth. Alternatively, you can puree the soup in a blender in batches, but be careful – it will be hot and messy!
  5. Return the soup to a soup pot and keep warm over low heat. Season with salt and pepper to taste. Serve immediately or this will keep for a few days in the fridge.
  6. You can serve with a bit of crème fraiche and lemon zest to add even more zing.

Source: adapted from Giada De Laurentiis’ recipe “Hearty Tomato Soup with Lemon and Rosemary”

Wish you could stick even closer to your diet but aren’t sure where to start? Then you should check out SlowCarbFoodie’s new e-book, “10 Slow-Carb Shortcuts Even Tim Ferriss Doesn’t Know About (Yet)”! It’s free when you sign up for their newsletter, which goes out once a month and is also chock full of tips and recipes.

Tomato soup

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  1. don’t know if it’s my “new favorite”…but it’s sure in contention–great stuff. Thanks!

  2. Annette Morrison says

    This recipe is soooo good! I followed it exactly except I did the 1 1/2 tsp Italian seasoning, and I added about 1/2 tsp rosemary too. I made it about a week ago and am making more today.

  3. Where does all the protein come from? As far as I can tell, you just get a tiny amount from the chickpeas.

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