Tortellini Tomato Soup

Who here loves a good soup for a cold fall day? Who here wants to stand over the stove for an hour plus watching it simmer and bubble away? Not me! While for some soups the time spent on the stove is non-negotiable for building the flavor profile, there are plenty other “quick soups” that pack a punch of flavor, but can be made in half the time!

That’s why I’m so excited to share this quick and easy Tortellini Tomato Soup, so you can get back to enjoying your lazy fall day.


Aside from being quick to pull together, this recipe is also full of good nutrition. The base is a low sodium bouillion made from an all-natural ingredients bouillon cube from BOU (who had kindly sent me samples in the past, but I am not being paid to advertise for their products) and canned tomato puree. While prepared canned soups can be very high in sodium, making them at home from carefully chosen ingredients and without going heavy on the salt shaker, can significantly reduce your sodium intake. With a light base, I wanted to still give this soup a creamy quality like grandma’s homemade tomato soup. Rather than adding milk, cream, or yogurt I decided to use cauliflower, that would get blended into the base, to give the soup the pleasantly creamy mouthfeel but with an added boost of fiber.

This recipe makes two servings, so it’s perfect as dinner for you and your partner, or it’s enough to feel “meal prep accomplished” and you can bring for two days worth of reheatable lunches. I hope this soup warms your soul as much as it did mine!

Tortellini Tomato Soup- serves 2


  • 1 tablespoon olive oil

  • 1/4 cup chopped yellow onion

  • Dash of crushed red pepper flakes

  • 1 cup canned tomato sauce

  • 1 clove garlic, finely grated

  • 1.5 cups finely chopped or riced raw cauliflower

  • 2 cups low-sodium vegetable broth (BOU or other brand)

  • 1/2 tsp dried basil

  • 1/2 tsp dried oregano

  • 2 cups fresh or frozen cheese tortellini

  • Grated Parmesan cheese and fresh parsley, for garnish, optional


  1. In a large pot, heat the olive oil over medium heat. Add the onion and cook until tender, about 5 minutes. Stir in the crushed red pepper flakes.

  2. Add the cauliflower, tomato sauce, garlic, and vegetable broth. Stir in dried basil and oregano and simmer on low for 15 minutes.

  3. Use a hand immersion blender to blend the soup (or carefully transfer soup to a blender to blend and return to the pot). Stir in the cheese tortellini and cook on medium-low until tortellini is cooked, about 7-8 minutes. Serve warm, topped with parmesan cheese and parsley.