FoodRef · Recipe
Tomato Basil Soup
6 approve · 2 caution · 3 avoid
Standard deviation of the 11 scores. Higher = the diets disagree more.
The verdicts
Disapprove (3)
- Carnivore1.0
- Keto3.5
- Low-FODMAP2.5
Caution (2)
- Whole304.0
- Zone6.8
Approve (6)
- DASH8.8
- Mediterranean9.2
- Vegan9.5
- Paleo7.5
- Anti-Inflammatory8.7
- GLP-17.2
Ingredients
- 2 tbsp olive oil
- 1 white or yellow onion diced
- 6 cloves garlic minced
- 1/4 tsp smoked paprika
- 1/4 tsp ground black pepper
- 1/4 cup white wine
- 3 cups low-sodium vegetable broth
- 28 oz crushed tomatoes
- 1 cup packed fresh basil leaves
Instructions
- Warm the olive oil in a stock pot over medium heat. Add the onion with a pinch of salt, and cook it for about 3-5 minutes, stirring occasionally, until soft. Add the garlic, smoked paprika, and ground black pepper, and cook for about 60 seconds more, until fragrant. Immediately add the wine and stir.
- After the wine starts to bubble, stir in the tomatoes and vegetable broth. Bring the whole thing to a boil, then reduce it to a simmer and cook uncovered, stirring occasionally, for 15-20 minutes, or until slightly reduced and richer in flavor. This simmering time is what will tame the acidity of the tomatoes and build more natural sweetness.
- Remove from the heat, stir in the fresh basil, and use an immersion blender to blend the whole thing until smooth (or leave a few chunks here and there, if you like); or, transfer to a blender and blend, in batches if needed. Season to taste with salt.
Diet-by-diet
Low-sodium broth, no added salt beyond a pinch, and heavy on vegetables and olive oil aligns well with DASH principles.
Classic Mediterranean profile: olive oil, tomatoes, garlic, onion, fresh basil, and a splash of wine.
Entirely plant-based with vegetable broth; no animal products used.
Almost entirely plant-based ingredients with no meat — incompatible with carnivore.
Mostly compliant (vegetables, olive oil, herbs), but white wine is not strictly paleo.
Tomatoes and onion contribute significant carbs, and there's no meaningful fat or protein to balance — too carb-heavy for keto.
Onion and 6 cloves of garlic are high-FODMAP triggers, making this unsuitable as written.
Vegetables and olive oil are compliant, but white wine is explicitly prohibited on Whole30.
Reasonable carb-protein-fat distribution is hard to hit here — high carbs from tomatoes with little protein, but olive oil provides healthy fat.
Olive oil, tomatoes (lycopene), garlic, basil, and onion are all anti-inflammatory powerhouses.
High fiber from tomatoes and vegetables with low calorie density supports satiety, though protein is minimal for a GLP-1-friendly meal.