If you’ve been following the growing collection of healthy homemade soups here on ManchesterFoodTourist, you’ll know the focus is on recipes that are comforting, lower in salt, and easy to batch cook for everyday lunches.
Alongside favourites like the smooth Indian-spiced red lentil soup and the high-protein chicken and red lentil soup, this roasted tomato and red pepper soup brings a naturally sweet, vegetable-forward option that’s completely cream-free yet still silky when blended.
Roasting the vegetables first deepens flavour without relying on extra salt or fat, creating a healthy tomato soup that’s perfect for meal prep, lighter lunches, and cosy Manchester afternoons.
Why make roasted tomato soup from scratch?
Homemade healthy tomato soup has some clear advantages:
- Lower salt than most shop-bought tomato soups
- Naturally creamy without cream when blended
- Budget-friendly ingredients available all year
- Easy to batch cook, refrigerate, or freeze
- Simple to boost with lentils or yogurt for extra protein
If you enjoyed the comforting texture of the red lentil soup or the protein boost in the chicken and lentil version, this recipe fits perfectly into the same healthy lunch rotation.
Ingredients (serves 4)
- 1 tsp olive oil
- 1 onion, roughly chopped
- 2 cloves garlic, peeled
- 800g ripe tomatoes (or 2 tins chopped tomatoes, no added salt)
- 1 large red pepper, chopped
- 1 small carrot, chopped
- 1 tbsp tomato purée
- 750ml low-salt vegetable stock
- ½ tsp dried oregano
- ½ tsp smoked paprika
- Black pepper, to taste
Optional
- 50g red lentils, or
- Add a pinch of Cayenne pepper for an added punch
To finish
- A squeeze of fresh lemon juice or a splash of balsamic vinegar
How to make smooth roasted tomato and red pepper soup
1. Roast the vegetables for depth of flavour
Preheat the oven to 200°C (180°C fan).
Spread the tomatoes, red pepper, onion, garlic, and carrot on a baking tray. Drizzle with olive oil, season with black pepper, and roast for 25–30 minutes until soft and lightly caramelised.
2. Simmer with stock and seasoning
Transfer the roasted vegetables to a saucepan.
Add tomato purée, vegetable stock, oregano, and smoked paprika.
Simmer gently for 10–15 minutes to bring everything together.
If using red lentils for extra protein, add them now and cook until completely soft (around 15 minutes).
3. Blend until completely smooth
Use a stick blender (or blend carefully in batches) until the soup is silky and lump-free.
Add a splash of hot water or extra stock if you prefer a thinner consistency.
4. Finish and balance the flavour
Stir through lemon juice or balsamic vinegar to lift the sweetness of the tomatoes.
Add Greek yogurt if using, then taste and adjust seasoning with black pepper.
Serve hot.
Meal prep, storage and freezing
- Keeps in the fridge for up to 4 days
- Freezes well for up to 3 months
- Add a splash of water or stock when reheating to restore the smooth texture
Batch-cooking a pot makes quick, healthy lunches effortless throughout the week.
Explore more healthy homemade soups
Building a rotation of simple homemade soups makes healthy eating far easier during busy weeks.
You can explore more recipes in the series, including:
- Smooth Indian-Spiced Red Lentil Soup – comforting, gently spiced, and naturally creamy
- High-Protein Chicken & Red Lentil Soup – filling, low-fat, and perfect for meal prep
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