Affordable, tasty recipes for breakfast, lunch and snacks – good for the whole family.

Tomato Soup

Easy tomato soup

Serves 6 (1,5 litres)

Ready in 1 hour

Make this soup the night before and pack for a light lunch. Prepare it for supper, using the tips to add meat, fish or beans and pack left-overs for lunch.


2 tsp (10 ml) sunflower or canola oil

1 onion, finely chopped

2 carrots, cubed

2 tsp (10 ml) finely grated fresh ginger

4 celery stalks with the leaves, sliced

2 tbsp (30 ml) dried mixed herbs or origanum

2 bay leaves

2 x 410 g tins chopped tomatoes

4 cups (1 litre) water

1 tsp (5 ml) sugar

½ tsp (2,5 ml) salt

lemon juice and black pepper to taste


  1. Heat the oil in a large pot over a medium heat. Fry onion, carrots, ginger and celery until soft.
  2. Add herbs and fry for a few more minutes. Add bay leaves, tomatoes, water and sugar and simmer over a low heat for 30 minutes or until the veggies are cooked to your preference.
  3. Add the salt and season with lemon juice and pepper and serve hot. (See serving tips below.) The soup can be eaten with 2 slices of wholewheat bread or a handful of nuts and some fresh fruit.


  1. Serve the soup with a dollop of plain low-fat yoghurt, fresh herbs like basil or origanum or slices of avocado.
  2. Left-over meat like chicken strips or flaked fish can be added to the soup. For a vegetarian soup add a tin of baked beans and blend for a creamier texture.
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