Melanya Kushla Cozy up with a bowl of this rich and flavorful Roasted Garlic & Tomato Soup, a simple yet elegant dish that transforms pantry staples into a nutrient-packed meal. Roasting the garlic and tomatoes elevates their natural sweetness, while a splash of pomegranate juice adds a subtle tang and a boost of antioxidants. Perfect for a light lunch or a comforting dinner, this soup is as delicious as it is nourishing. Serve it warm, topped with fresh herbs or a swirl of coconut cream for a creamy finish. Make a batch ahead of time and freeze it for those chilly days when you need something quick, healthy, and satisfying.
Roasted Garlic & Tomato Soup
Recipe by: Melanya Kushla, MS, RD, CHES at Taste & Thrive LLC
Yield: ~6 cups
Serving Size: ~1 ½ cups
Ingredients
- 1 whole bulb of garlic
- 8 Roma tomatoes, halved
- 1 small onion, quartered
- 2 Tablespoons olive oil
- ½ teaspoon paprika
- ¼ teaspoon salt
- ¼ teaspoon red pepper flakes
- ½ cup pomegranate juice
- 2 Tablespoons chopped fresh herbs (such as basil, thyme, or Italian parsley)
Optional: Swirl in ½ cup coconut or cashew cream for a creamy texture
Utensils
- Cutting board
- Chef’s knife
- Baking sheet
- Measuring spoons
- Blender
Instructions
- Preheat the oven to 400°F. Line a baking sheet with parchment paper.
- Remove loose skin from the garlic bulb, leaving the cloves intact. Slice off the top of the bulb to expose the tips of the cloves.
- Place the garlic bulb, open side up, in the center of the baking sheet. Arrange the halved tomatoes (cut side up) and quartered onion around it.
- Drizzle half the olive oil over the garlic bulb and the remaining oil over the tomatoes and onion.
- Sprinkle paprika, salt, and red pepper flakes over all the ingredients on the baking sheet.
- Roast for 30 minutes, then remove from the oven and let cool for 5-10 minutes.
- Transfer the roasted tomatoes and onion to a blender.
- Squeeze the roasted garlic cloves from the bulb into the blender.
- Add the pomegranate juice and blend until smooth, about 2-3 minutes.
- Serve warm, garnished with fresh herbs and a drizzle of coconut or cashew cream, if desired.
Recipe Notes
- Roma tomatoes work best due to their lower water content and higher fiber.
- Store soup in the refrigerator for up to 5 days or in the freezer for up to 6 months
Nutrition Information (Per Serving)
- Calories: 453
- Fat: 11g
- Saturated Fat: 2.2g
- Carbohydrates: 67g
- Protein: 27g
- Fiber: 20g
- Sodium: 662mg
Nutrient Highlights
This soup combines wholesome ingredients with anti-inflammatory benefits for a satisfying, healthful dish:
- Garlic: Packed with antioxidants and compounds that support immune and digestive health while providing cancer-protective benefits.
- Tomatoes: High in lycopene, a powerful antioxidant that supports heart health, skin integrity, and cancer prevention.
- Onion: A prebiotic food that promotes gut health and contains compounds like allicin and quercetin, which reduce inflammation.
- Olive Oil: Rich in monounsaturated fats and antioxidants, it lowers inflammation and supports heart and brain health.
- Paprika & Red Pepper Flakes: Loaded with vitamin A and antioxidants to protect against cell damage and support cholesterol levels.
- Pomegranate Juice: Full of vitamin C and antioxidants, it adds tangy flavor and helps combat oxidative stress.
- Fresh Herbs: Rich in vitamins A, C, and K, these herbs provide antioxidants that reduce oxidative stress and support liver and digestive health.
Enjoy this soup with crusty bread or pair it with one of our salads for a well-rounded meal!
