Tomato soup, rather like you remember, can be yours, homemade, vegan and protein-y. Healthy eaters do miss its grown-up convenience and childhood nostalgia flavor and texture. If you read the ingredients and nutrition levels of canned tomato soup, however, you will definitely want an alternative. Even the seemingly better choices of canned soup are pretty salty etc.
For being from scratch, it’s pretty quick, as it’s a pantry dish. To My Beloved and me, it’s real close to that ol’ heat-and-eat flavor but with full confidence in its quality.
“Wholemeal” is a repurposing of the British word for what Americans would call whole grain. Here it means I’ve tucked in healthy amounts of plant protein with little impact on flavor or texture, to make a whole meal, nutritionally.
- 1-2 Tablespoons vegetable oil (olive oil or salad oil)
- 1 medium-large onion, peeled and chopped (about 1 1/2 cups)
- 2 Tablespoons tomato paste (about 1/4 can)
- 2-3 cloves garlic, peeled and minced (2-3 teaspoons)
- 1 teaspoon sugar
- 4-6 cups water
- 1 28 oz (large) can tomatoes (crushed, diced or whole), undrained
- 1-2 teaspoons vegetable broth powder
- 2 teaspoons balsamic vinegar
- 1-2 teaspoons dried herbs (such as Italian blend or tarragon or basil)
- 1/2 cup dry red lentils, check for bad ones or dirt or gravel then rinse OR 1 14-15 oz can cannellini beans, undrained
- 1/2 teaspoon salt and 1/4 teaspoon ground black pepper, to start with