Spotlight on Tomatoes + Recipe

Delicious tomato inspired Spring Soup


Whether you refer to a tomato as a fruit or a vegetable, there is no doubt that a tomato is a nutrient dense superfood that most people should be eating more of!

Tomatoes are packed full of beneficial nutrients and antioxidants including an impressive amount of vitamin A, vitamin C, and vitamin K, as well as significant amounts of vitamin B6, folate, and thiamin. Do yourself a favour and plant a tomato seedling in your garden today! And whilst you wait for yours to fruit, come and pick some up from the Co-op – we have an abundance of fresh organic vegetables available everyday.

Simply Delicious Spring Soup

One of the best things about spring is the way the garden comes to life producing awesome fresh produce that inspires new and exciting recipes in our household and many others across the community. This one was inspired by the first bumper crop of delicious, juicy bright red tomatoes which graced our garden bed this week. It is a slightly odd combination of fresh produce, but trust me, it works. This soup can be served warm with some crusty sourdough or cold (like a gazpacho) with a side salad or wholefood crackers.

I hope you enjoy this nutritious and delicious spring soup as much as we do. A bowl of this nutritious soup is sure to leave you feeling fresh and energised with a ‘spring’ in your step.


  • 5 large ripe tomatoes, roughly diced
  • 1 ripe avocado, chopped
  • 3 shallots, chopped
  • 1/4 cup ground almonds
  • 1 cup vegetable broth
  • 1 tsp of fresh dill, finely chopped (or 1/2 tsp of dried dill leaf)
  • Dash of cayenne pepper
  • Sea salt and pepper to taste


All you need to do is place all of the ingredients into a blender or food processor (with the exception of 1 tomato, which will be used to top the soup off at the end), and then blend until smooth.

Depending on whether you want to eat it cold or hot, you can then warm the soup by placing it in a saucepan and slowly heating until warmed to the right temperature for you.

Top the soup with diced tomato, a sprinkle of fresh dill and some more salt / pepper for taste.


About the author:Stephanie Meades is a Co-op volunteer and Holistic Health Coach at Life Wellness Co. You can find more information and recipes at