Tomato & basil


Don’t save soup for winter when you can enjoy this light, but rich flavour when tomatoes are in season.


About this Recipe

By: Amanda

This recipe never fails to deliver on taste and comfort food factor.  For additional fibre, protein and flavour, you can add a can of organic black beans towards the last 5 minutes of cooking time.  If you tolerate dairy, add a slosh of cream along with the basil leaves before blending, for a creamier finish and lighter colour.

4 servings


Step by Step Instructions

  • 2 tbsp olive oil
  • 1 onion, roughly chopped
  • 3 garlic cloves, crushed
  • 700g tomatoes, quartered
  • 70g tomato paste
  • 1 tsp dried oregano
  • 500ml vegetable stock
  • Large handful of fresh basil leaves
Step 1

In a large saucepan, gently heat the olive oil and cook the onion and garlic for a few minutes until softened.

Step 2

Add the tomatoes, tomato paste, dried oregano and vegetable stock and cook on a medium heat for 15 minutes.

Step 3

Add the basil leaves and either transfer to a blender, or use a stick blender to process until smooth.


Tomatoes contain the antioxidant lycopene, which is important for healthy cardiovascular function and protects against various cancers, especially prostate cancer.  Lycopene is better absorbed from tomato paste than fresh tomatoes and also when consumed in conjunction with some kind of fat, so this recipe ticks all the boxes for obtaining optimal benefit from this potent compound.

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