Creamy Keto Tomato Soup
It’s time to say goodbye to eating soup from a can! This tomato soup is exploding with flavours from the fresh basil, goat cheese and parmesan, and promises to warm you up on even the coldest of days!
It has a perfect, creamy consistency but without the use of traditional thickeners such as flour or beans. That means it is also low carb, gluten-free and completely keto-friendly! The best part is, it only takes 20 minutes to prepare this healthy tomato soup using an Instant Pot and an immersion blender!
We’re deep into December here in Toronto, and truth be told, I’m not a big fan of winter. OK, I actually kind of can’t stand it. Which is somewhat ironic considering I live in Canada. But, I don’t enjoy bundling up. I never got into winter sports. I dread walking Logan in the snow. And I generally just dislike when air hurts my face. So, I usually spend about five (fine, six) months each year complaining about how cold I am and researching flights to California.
Thankfully, there’s at least one thing I do enjoy about the winter months and that is homemade, soul-warming soups!
I find there is something very comforting about the whole process of preparing a soup for dinner. Maybe it’s the smells it gives off as it cooks. Or maybe its the convenience of being able to throw all my ingredients into one pot.
Or perhaps it has to do with the association I’ve created in my head of enjoying a hot bowl of soup while snuggled up in blankets on my couch. Whatever the reason, preparing a soup on a blistering cold day is almost sure to keep my winter blues at bay… well, for one night.
This tomato soup isn’t like the others!
Most of the tomato soups I’ve tried have either tasted bland and uninspiring, been way too salty, or have included thickening ingredients that don’t agree with my system. Determined to be able to enjoy this classic soup, I developed a recipe that worked for my gut without compromising on any flavour. This recipe is vegetarian, gluten-free and keto, and has the thick, creamy consistency one expects from a perfect tomato soup!
Healthy, gut happy ingredients
For many people, wheat flour can irritate their digestive system and leave them feeling bloated and uncomfortable. While traditional tomato soup recipes sometimes call for flour or beans to be used as thickeners, this recipe relies on the richness of goat cheese, parmesan and cream to achieve its consistency.
Free of flour or beans, this tomato soup is also an amazing low-carb alternative to more traditional versions. If you’re following a lower carb, higher fat diet, you’ll definitely want to try it out!
I also make this soup using canned tomatoes and broth that have no-salt added. Diets high in sodium are harmful to our bodies and have been linked to increased risk of several diseases. In addition, salt naturally causes the body to retain water. This means high sodium meals, like soups, can leave you feeling really bloated.
So, this recipe is a great bloat-free alternative thanks to being free of flour and using low-sodium ingredients. But, that’s not all! There are also incredible health benefits this soup offers thanks to its main ingredient- tomatoes!
Tomatoes contain an antioxidant called lycopene, which has actually been linked to a decreased risk of both heart disease and cancer. Tomatoes are also high in several vitamins and minerals, including Vitamin C! What better way to fight off those nasty winter colds?
Easy and quick to prepare
Aside from its taste, consistency, and health benefits, my favourite part about this tomato soup is how easy it is to prepare.
I wrote this recipe specifically to be made in an Instant Pot because it cuts down on the number of dishes and really reduces the necessary cooking time. I use my Instant Pot all the time and cannot recommend it enough. Honestly, I think every kitchen needs one!
The Instant Pot is my go-to tool for everything from boiling the perfect egg, to preparing the perfect quinoa, or creating a mouthwatering one-pot soup or stew. Gone are the days of having to stir my food or monitor it’s progress on the stove. With the Instant Pot, I simply add my ingredients, choose a setting, and walk away.
How to make Creamy Keto Tomato Soup
As demonstrated below, you will use two Instant Pot settings to make this tomato soup- ‘Sauté’ and ‘Pressure Cook’.
Start by sautéing the onions, garlic and spices in the Instant Pot. Once they are soft and translucent, you will add the can of tomatoes, tomato paste, and broth. Place the lid on the pot and select the ‘Pressure Cook’ setting. I set it to ‘More’ and ‘High’ and found that 4 minutes is plenty of time to get things cookin’!
After the 4 minutes, release the pressure from the pot, remove the lid and add your basil leaves. Use an immersion blender to blend the tomatoes, broth, onion, spices and herbs (the immersion blender I use, and love, is the Cuisinart Smart Stick). Next, add your goat cheese, freshly grated parmesan cheese, and cream. Stir until most of the cheese has melted. Use an immersion blender again for a few pulses to combine well and get that optimal creamy consistency!
If you don’t have an Instant Pot, you can fairly easily prepare this tomato soup in a Dutch Oven or regular pot on the stove. Just note that cooking times will vary if you choose to do so. The tomatoes will take longer to come to a boil, simmer and cook through on the stovetop versus being pressurized in an Instant Pot.
If you don’t have an immersion blender, you could transfer the soup in batches to a regular blender. Please be sure not to overload the blender and to use caution when blending hot liquids. Secure your lid very well and start with a few small pulses before fully blending.
It is important to do this process slowly, and in small batches. If you don’t, the hot soup can push steam upwards very quickly, causing the blender lid to come off and hot soup to go flying. Yikes!!
For safety, I would really recommend you purchase an immersion blender like the Cuisinart Smart Stick.
The classic way to serve a tomato soup is with a thick, golden-brown grilled cheese sandwich. If you’re following a keto diet, there are some great options out there for low-carb breads. My favourite brand I’ve tried is Unbun.
If you prefer to serve this soup with something a little less filling, I would recommend pairing it with my Parmesan Roasted Broccoli. The cheeses in each complement each other quite well, not to mention the colours of the two dishes look wonderful together!
That’s it! I hope you enjoy making this tomato soup just as much as you enjoy eating it! And if it’s also cold where you are, I hope it provides you with a bit of a reprieve from those winter blues!
Until the day I finally move to California, you can find me here in Toronto… Curled up in blankets from November to April… Slurping down this creamy keto tomato soup… Just dreaming of warmer times.
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Creamy Keto Tomato Soup
- 2 tablespoons olive oil
- 1/3 cup chopped onion
- 2 cloves of garlic, chopped
- 1/2 teaspoon salt
- 1/8 teaspoon black pepper
- 1/4 teaspoon dried thyme
- 1/4 teaspoon dried oregano
- 1/4 teaspoon red chilli flakes (optional)
- 2 tablespoons tomato paste
- 1 can (28 oz) of whole tomatoes (no-salt added)
- 1 1/2 cups vegetable broth (no-salt added)
- 1/3 cup goat cheese; about 65g
- 1/3 cup freshly grated parmesan cheese; about 20g
- 1/3 cup cream
- 1/4 cup fresh basil leaves, plus more for garnish
- Turn Instant Pot on to ‘Sauté’ and select ‘Normal’. Let the pot warm up for a few minutes.
- Add the olive oil, chopped onions, garlic, salt, pepper, thyme, oregano, and red pepper flakes to the Instant Pot and stir. Sauté until onions become translucent; about 3-5 minutes. Turn the Instant Pot off.
- Add the tomato paste, can of tomatoes, and vegetable broth to the Instant Pot and fasten the cover on securely. Make sure the steam release handle is on correctly. Turn the Instant Pot on to ‘Pressure Cook’ and select ‘More’ and ‘High’. Set to 4 minutes.
- Once the Instant Pot timer goes off, let the pressure out by turning the steam release handle. The float valve will drop when the pot is depressurized. Remove the lid.
- Add the basil leaves. Using an immersion blender, blend the contents of the pot until the tomatoes have become completely smooth.
- Add the goat cheese, grated parmesan and cream while the soup is still hot. Stir until cheese has melted and the soup has an even, smooth consistency. If you need to use the immersion blender again, do so for only a few pulses.
- Pour into individual bowls and top with more parmesan cheese and some basil leaves. Enjoy!
- If you don’t have an Instant Pot, you could try making this tomato soup in a Dutch Oven or regular pot on the stove. Please note that cooking times will vary if you use a different method.
- If you don’t have an immersion blender, you can blend the soup in a traditional blender. Just be sure to blend in small batches and use caution when turning on. Sometimes when you blend hot liquids, the lid can come shooting off!