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As a kid we would always have a carton of tomato soup in our cabinet for those days when no one wanted to cook. It was an easy comforting meal served with some type of sandwich. The problem with soups in a carton is that they often come with unwanted ingredients that you may not be aware of, so why not make your own? This recipe is very easy and tastes just like I remember. Enjoy :)



Makes 5-7 servings


2 28 oz cans of diced tomatoes

10 oz of cherry or grape tomatoes

2 tbsp tomato paste

4-6 garlic cloves

1 large yellow onion, diced

1 small carrot, diced

1 small celery stalk, diced

1/2 cup nutritional yeast

3/4 cup cashews

5 cups vegetable stock

1/2 tsp salt + more to taste

1/2 tsp black pepper

1/4 tsp garlic powder

1/4 tsp onion powder

3 tbsp maple syrup

2 bay leaves

2 tbsp olive oil


Preheat oven to 350F.

Coat whole garlic cloves and cherry tomatoes with olive oil and salt and roast for 15 minutes or until garlic is golden and tomatoes are blistered.

In a pot saute the onion, celery, and carrot on medium heat until softened using a splash of the vegetable broth to deglaze when necessary. Add the tomato paste, garlic powder, and onion powder, stir till well combined, let cook for another minute.

Strain the diced tomatoes to get most of the excess liquid out and then add to the pot with remaining vegetable broth, nutritional yeast, cashews, maple syrup, and bay leaves. Let simmer for 20 minutes.

Once tomatoes and garlic are done roasting in the oven add them to soup.

Transfer the soup to a blender or use a stick blender to puree till creamy. Season with salt and pepper to taste. If you would like it to be creamier add a splash of unsweetened soy milk.

Enjoy :)


*This soup pairs great with my mushroom "tuna" salad sandwich!


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What is a Registered Dietitian?

A food and nutrition expert who can work in a wide variety of employment settings, including health care, business and industry, community/public health, education, research, government agencies and private practice. RDNs are accredited health professionals that must meet state and government regulations to maintain their credential in addition to completing continuing education. RDNs can practice something called Medical Nutrition Therapy to improve the health of those who suffer from chronic diseases. 

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