Roasted San Marzano Tomato Soup
A gentle, savory soup perfect for lunch, snacks, or cozy family dinners.
Tomato soup is a timeless favorite, and when you roast rich San Marzano tomatoes with sweet carrots, caramelized onion, and a hint of ginger, it becomes really special. The roasting brings out deep sweetness and warmth that even picky eaters love.
I recently spotted beautiful San Marzano tomatoes at Marks & Spencer in Hong Kong, and they’re perfect for this recipe. If you’ve been reading Eat to Beat Disease like I have, you’ll know just how powerful these tomatoes can be: they’re naturally high in lycopene, a plant compound with anti-inflammatory and antioxidant benefits, and roasting them actually makes that lycopene easier for our bodies to absorb.
Ingredients
(serves ~2–3)
3 juicy San Marzano tomatoes (found: Marks & Spencer HK)
1 medium potato, peeled and chopped
1 onion, quartered
2 small carrots, peeled and chopped
1 small knob fresh ginger (about 1–1½ inches), peeled
1 whole head garlic
2–3 tbsp olive oil
Salt, to taste
Black pepper (optional)
1 tsp dried thyme and/or 1 tsp rosemary
2–3 cups vegetable or chicken stock
📌 Optional finishes (for older kids or adults):
A splash of cream or coconut milk
A pinch of chili flakes
A small knob of butter
Instructions
1. Preheat Oven
Preheat oven to 220°C / 425°F.
Place your empty Dutch oven (lid off) into the oven — heating the pot helps the vegetables caramelize beautifully.
2. Prep the Vegetables
In a bowl, combine tomatoes, potato, onion, carrots, ginger, and garlic. Generously drizzle with olive oil, sprinkle with salt, herbs, and a little pepper. Toss gently to coat.
3. Roast
Carefully remove the hot Dutch oven from the oven. Add the vegetables in a mostly single layer. Roast uncovered for 30 minutes.
4. Stir & Finish Roasting
Stir everything well. Roast another 10–15 minutes, until:
Tomatoes are soft and jammy
Potatoes and carrots are tender
Onions are golden and slightly sweet
If things brown too quickly, you can loosely cover with the lid.
5. Blend & Simmer
Remove from oven. Squeeze roasted garlic out of its skin.
Add 2 cups hot stock to the pot.
Use an immersion blender to puree until smooth, adding more liquid if needed.
Simmer gently on the stove for 10–15 minutes to let flavors meld.
6. Serve
Ladle into bowls and enjoy warm. Great with toast fingers, grilled cheese, or a dollop of yogurt for little ones. I topped with grated mild cheddar cheese for a savoury punch.
Nutrition Note: Why this Soup is More Than Comfort Food
San Marzano tomatoes are naturally rich in lycopene, a plant nutrient linked to anti-inflammatory and heart-healthy benefits. In Eat to Beat Disease, I learned that cooking - especially roasting - actually increases lycopene’s bioavailability, meaning our bodies can absorb and use it more effectively. And pairing it with healthy fat (like olive oil) further boosts that benefit!
