Tomato Soup with Hemp Oil – A Homemade Classic with a Twist

Tomato soup is one of those recipes that everyone knows and everyone makes differently. This version differs in one detail: a teaspoon of cold-pressed hemp oil instead of a dollop of cream. This is not just an aesthetic difference. Cream neutralizes the acidity and intensity of the tomatoes. Hemp oil does not do this – the soup retains its full tomato character while gaining omega-3 and omega-6 fatty acids in proportions close to optimal for humans. Additionally, the oil improves the absorption of lycopene from tomatoes. Below is a step-by-step recipe, a comparison of hemp oil with cream, and answers to frequently asked questions.

KEY INFORMATION
• Hemp oil contains about 76–80% polyunsaturated fatty acids – one of the highest levels among vegetable oils (Callaway, Euphytica, 2004).
• The smoke point of hemp oil is about 165°C – add it only to the finished soup in the bowl, not to the pot.
• Fats in a meal can increase the bioavailability of lycopene from tomatoes by up to 4 times according to studies on dietary models.
• A tablespoon of hemp oil (15 ml) provides about 125 kcal, 14 g of fat, and about 5 mg of vitamin E (USDA, 2023).

What does hemp oil provide instead of cream?

Cream in tomato soup serves two functions: it softens acidity and thickens. Hemp oil does neither of these things – and that is its advantage. The soup retains the intense, pronounced acidity of good tomatoes, while the oil adds something that cream does not provide: polyunsaturated omega fatty acids in a 3:1 ratio (omega-6:omega-3), which Callaway (Euphytica, 2004) describes as being close to optimal for the human diet. One teaspoon of hemp oil is about 5 ml, which is about 42 kcal and 4.7 g of fat – significantly less than a dollop of 18% cream.

There is also a nutritional effect concerning the tomatoes themselves. Lycopene – the main carotenoid in tomatoes with antioxidant properties – is better absorbed in the presence of fats. Simopoulos (Nutrients, 2016) indicates that omega acids in appropriate proportions support anti-inflammatory processes in the Western diet. A teaspoon of hemp oil in hot tomato soup is a simple way to combine a classic with a nutritional boost.

We noticed in tests that hemp oil has a distinctly different flavor depending on the temperature of the soup. In very hot soup (above 70°C), it lightly steams and the aroma is more intense. In lukewarm soup, the flavor is milder. If the hemp aroma seems too strong to you – wait 2 minutes for the soup to cool slightly before adding the oil.

Nutritional values – what does this serving provide?

One serving of tomato soup (about 300 ml) with a teaspoon of hemp oil (5 ml) provides about 170 kcal, 4 g of protein, 8 g of fat, and 20 g of carbohydrates. Canned tomatoes provide about 6–8 mg of lycopene per serving – more than raw tomatoes, as cooking breaks down cell walls and releases more carotenoids. The fiber content from tomatoes is about 2 g per serving.

Ingredients – what do you need?

Proportions for 4 servings. Preparation time: 5 minutes. Cooking time: 35 minutes.

• 2 cans (800 g) of chopped pelati tomatoes or 1 kg of fresh ripe tomatoes
• 4 teaspoons of cold-pressed hemp oil (1 teaspoon per serving)
• 1 large onion
• 3 cloves of garlic
• 1 tablespoon of tomato paste
• 500 ml of vegetable or chicken broth
• 2 tablespoons of olive oil for frying the base
• 1 sprig of fresh thyme or basil
• 1 bay leaf
• a pinch of sugar
• 1/2 teaspoon of smoked paprika (optional)
• salt and pepper to taste
• croutons or bread for serving

How to cook tomato soup with hemp oil – step by step?

The key to a tasty tomato soup is good tomatoes and patience in building flavor with onion and garlic. Hemp oil is added at the very end – only to the bowl.

Safety: Hemp oil has a smoke point of about 165°C – do not fry with it or add it to boiling soup in the pot. Add it only to the finished soup in the bowl just before serving.

Step 1. Sauté the onion and garlic. In a large pot, heat the oil over medium heat. Add finely chopped onion and sauté for 5–6 minutes until golden. Add garlic and sauté for 1 minute. Add tomato paste and sauté together for 2 minutes, stirring – the paste caramelizes and deepens the flavor of the soup.

Step 2. Add tomatoes and herbs. Add canned tomatoes or fresh ones cut into quarters. Add thyme or basil, bay leaf, and a pinch of sugar. Stir and simmer on low heat for 20–25 minutes – the tomatoes will break down and the sauce will naturally thicken. Stir every few minutes.

Step 3. Add broth. Pour in the broth and cook together for 10 minutes. Remove the bay leaf and herb sprigs. The soup should have an intense red-orange color and a distinctly tomato aroma.

Step 4. Blend. Blend with an immersion blender until smooth. For a silky consistency, strain through a fine sieve – this removes seeds and skins. Return to low heat for 3–4 minutes. Season with salt, pepper, and smoked paprika.

Step 5. Serve with hemp oil. Pour the soup into bowls. Add 1 teaspoon of hemp oil to each serving – pour it into the bowl and gently mix or leave it as a swirl on top. Serve with croutons.

Tips and variations

Tomato soup with hemp oil is a simple modification of the classic recipe. Here are a few variations we’ve tried:

Version with roasted tomatoes. Cut 1 kg of fresh tomatoes in half, place them on a baking sheet with unpeeled garlic, and roast at 200°C for 25–30 minutes. Roasted tomatoes have a more intense, caramelized flavor than cooked ones. Blend together with the roasted base. In this version, hemp oil pairs particularly well – balancing the sweetness of the roasted tomatoes.

Version with hemp seeds. In addition to hemp oil, add a tablespoon of toasted shelled seeds as a topping. The seeds provide crunch and extra protein – making the soup more filling. How to toast seeds can be found in the recipe for pumpkin cream with hemp seeds.

Spicy version. Add 1/2 teaspoon of chili flakes or jalapeño to the base. The spiciness and acidity of the tomatoes create a bold combination. The hemp oil on top softens the heat – it acts as a flavor balance.

A mistake to avoid. Do not add hemp oil to a pot of boiling soup. High temperatures (above 165°C) degrade omega-3 and omega-6 acids and produce undesirable compounds. Hemp oil is a "cold" ingredient – for dressings, toppings, and sprinkles on finished, served dishes.

Frequently Asked Questions

Why does hemp oil go well with tomato soup?

Tomatoes are rich in lycopene, which is better absorbed in the presence of fats. Hemp oil contains about 76–80% PUFA (Callaway, Euphytica, 2004) and enriches the soup with omega fatty acids without altering the tomato character. Cream neutralizes acidity – hemp oil does not, keeping the soup bold.

Can hemp oil be added to boiling soup?

No – the smoke point of hemp oil is about 165°C (PMC, 2020). Add it only to a bowl of ready, served soup – not to the pot. High temperatures degrade omega-3 and omega-6 fatty acids.

What is the difference between tomato soup with hemp oil and with cream?

Cream neutralizes acidity and thickens. Hemp oil preserves the intensity of the tomatoes and adds omega-3 and omega-6 fatty acids in a 3:1 ratio (Callaway, 2004) instead of saturated fats. The consistency is thinner, and the flavor is sharper and cleaner.

How much hemp oil should be added to tomato soup?

The optimal amount is 1 teaspoon (5 ml) per serving. A tablespoon (15 ml) provides about 125 kcal, 14 g of fat, and about 5 mg of vitamin E (USDA, 2023). More oil may overpower the flavor – start with a teaspoon and adjust to your preferences.

Can tomato soup with hemp oil be frozen?

You can freeze tomato soup without oil freely – it lasts for 3 months. Always add hemp oil to the heated portion just before serving. Frozen soup with oil will separate upon thawing and change flavor.

This article is for informational and educational purposes and does not replace consultation with a doctor. If you are pregnant, breastfeeding, taking medications, or have chronic conditions, consult the use of supplements or herbs with a specialist.

Author: Michał Waluk · Published: 2026-05-04 · Updated: 2026-05-04