Super Tomato Soup

Fresh tomatoes are wonderful when they’re in season, but when they’re not, canned are even better: they’re sweeter and less expensive, and cooking tomatoes actually releases more of their lycopene, a type of nutrient called an antioxidant that helps your cells stay healthy. 

Hands-on time:
15 minutes
Total time:
30 minutes

Kitchen Gear

Cutting board
Sharp knife (adult needed)
Large heavy-bottomed pot
Measuring cup
Measuring spoons
Slotted spoon
Blender or food processor (adult needed)


1 tablespoon canola or olive oil or unsalted butter
1 large onion, coarsely chopped or thinly sliced
1 garlic clove, put through a garlic press or peeled and minced
1 carrot, peeled and chopped
1 celery stalk, sliced
1⁄2 teaspoon curry powder
1 teaspoon dried basil, or 1 tablespoon chopped fresh
1 28-ounce can whole peeled tomatoes
4 cups chicken or vegetable stock


Wash your hands with soap and water, then gather all your kitchen gear and ingredients and put them on a clean counter.

  1. Put the pot on the stove, turn the heat to medium, and carefully add the oil or butter.
  2. After the butter has melted, add the onion, garlic, carrot, celery, curry powder, and if you are using dried basil, the basil. Cover the pot and cook the vegetables until they are tender, about 10-15 minutes, using the spatula to stir them occasionally.
  3. Turn the heat to high and add the tomatoes and their juice, the stock, and bring it to a boil.
  4. Once the pot is boiling, lower the heat to low, and cook the soup with the lid partially ajar for 1 1/2 hours. Stir the soup occasionally as it cooks to make sure it’s not sticking.
  5. After 1 1/2 hours, use the slotted spoon to remove the soup solids very carefully and put them into a food processor or blender.
  6. If you are using fresh basil, add it now. Gradually add the broth and process or blend the solids until completely smooth. Now use a spoon to taste the soup, and see if it needs more curry or more basil or a little bit of salt.
  7. Serve the soup right away, or store in a lidded container in the refrigerator up to 3 days.


  • Substitute canned tomatoes with 4 pounds of chopped (or diced) fresh tomatoes.
  • To make it creamy: use 1/2 cup less stock and in its place add 1/2 cup plain low-fat yogurt right before you serve the soup.