A fresh, healthy delight, perfect for a busy midweek lunch or dinner, this marrow and tomato soup is so simple to make and takes no time at all.
So, if you’re looking for the perfect vibrant vegan soup, you really can’t go wrong with this one!
What you’ll love about this recipe
- It’s healthy and delicious
- It only takes around 30 minutes
- Any leftovers will keep for days in the fridge and can even be frozen
Equipment needed to make this recipe
There are a few important kitchen items you’ll need for this recipe:
How to make Marrow Soup
Peel the marrow, halve lengthwise and remove the seeds.
Thinly slice the marrow in a food processor.
Finely slice the onions in a food processor.
Gently fry the onions and garlic.
Add the marrow slices and fry for 5 minutes.
Add the tomatoes and spices. DO NOT add water or stock.
Let the vegetables bubble away until the tomatoes have melted and everything is tender. Blend.
What to serve with this soup
You can’t go wrong with crusty bread! You could also pair with croutons, garlic bread, a simple sandwich or a healthy salad.
Popular substitutions for this recipe
You can use ready chopped tomatoes from a can, but I prefer fresh tomatoes for this recipe. You could even try a green or yellow variety, if you’re feeling adventurous.
Variations on this recipe
If you’re not vegan or lactose intolerant, you can drizzle the soup with double [heavy] cream. Grated parmesan cheese works too!
This soup recipe makes a great stew too! Instead of blending everything up, use it as a chunky stew on top of a bed of steamed white or brown rice.
If you prefer, you can even swap the marrow for courgettes and make a tomato and courgette soup. They are basically the same vegetable (they are from the same plant, but courgettes are picked earlier) and have the same flavour.
You can even roast the tomato and marrow before adding to the soup. This will give you an even more intense flavour.
No more than 500ml (2 cups) of liquid should be used, otherwise it becomes just too watery.
Use the right ratio of stock and vegetables in the recipe above to achieve the perfect, smooth texture
Don’t rush the cook time! Yes, this is a quick soup to make, but give it a good 20 minutes to simmer away. Letting it simmer for enough time will allow all the wonderful flavours to impart into the soup.
Make sure you taste the soup and add the right seasoning to your preference.
Is this recipe vegan?
Yes! This soup is 100% vegan.
How do you pick the best tomatoes?
Fresh tomatoes are always the best. You should be able to find fresh tomatoes at your local grocer’s. For me, tomatoes from the grocer’s always taste better than supermarket tomatoes.
Look for vibrant red tomatoes. They should have a little bit of give when you squeeze them. If they’re too firm, they won’t have that delicious juicy sweetness.
Can you leave the skin on tomatoes when making this soup?
Absolutely. You can add the tomato to the pot with the skins on, as you’ll be blending up the soup anyway, so the skins will disappear.
How do you make this tomato and marrow soup thicker?
Add extra marrow to the pot for a thicker consistency. You could also add some coconut milk to give it a thicker, creamier texture.
How do you make it thinner?
For a thinner consistency add some water or extra vegetable stock.
What other herbs can I use?
Try adding parsley, oregano or thyme just before blending.
How do I store tomato and marrow soup?
You can store this soup for up to three to four days.
Can I freeze this soup?
Yes! This soup freezes really well. Just keep it in the freezer in an airtight container and use it within six months.
More superb soup recipes
Don’t stop at this soup! Take a look at these wonderful recipes:
- Zucchini and leek soup – a courgette soup that’s perfect for a light lunch
- Wild garlic soup – a garlic lover’s dream!
- Leftover turkey soup – leftover recipes don’t get much better than this
- Avocado soup – a delicious revitalising recipe
Marrow and Tomato Soup is a healthy vegan soup that is quick and easy to prepare. Serve with you favourite crusty bread.
- 15ml (1 tbsp) olive oil
- 2 onions, sliced
- 3 garlic cloves, crushed
- 1kg (2.2lbs) marrow, peeled, deseeded and chopped
- 1kg (2.2lbs) tomatoes, washed and chopped
- 7g (1 tbsp) paprika
- 2g (1 tsp) crushed chilli flakes
- 1g (1 tsp) dried basil
- 45ml (3 tbsp) tomato puree
- 3 vegetable stock cubes, crumbled
- 500ml (2 cups) water [optional]
- handful of fresh basil leaves, shredded (for garnishing)
- Heat the oil in a large saucepan.
- Fry the onions over a medium high heat until soft and translucent, which should take about 10 minutes.
- Add the garlic and fry for another minute.
- Tip in the marrow, tomatoes, paprika, chilli, basil, tomato puree and stock cubes.
- Give it all a stir then let the mixture bubble away for 20 minutes or until all the vegetables are tender. The marrow will produce a lot of water, which will form the soup’s base. You can actually serve it as a marrow and tomato stew on a heap of rice or mashed potatoes.
- Once cooked, transfer the contents in batches to a food processor and blend until desired smoothness is achieved. If you prefer your soup to be on the thinner side, add a splash of water or extra vegetable stock. No more than 500ml (2 cups) of liquid should be used, otherwise it becomes just too watery.
- Serve immediately with a splash of vegan cream, freshly ground pepper and shredded basil leaves. Enjoy!
- If you’re not vegan or lactose intolerant, you can drizzle the soup with double [heavy] cream. Grated parmesan cheese works too!
- Prep Time: 20 minutes
- Cook Time: 35 minutes
- Category: Soup
- Method: Boil
- Cuisine: British
Keywords: marrow and tomato soup, marrow soup recipe, marrow recipe, vegan marrow recipe, marrow and tomato recipe, summer marrow recipe, marrow glut recipe, marrow batch cook recipe, freezer friendly marrow recipe