Caramelized Onion & Gouda Tomato Soup

Welcome Food Lovers!

I’m so excited to share with you my first recipe as part of my clean eating series! In this age of diet diversity and an ever changing view of what it means to live a healthy lifestyle, I never really felt quite good enough or on trend. So i decided to do something about it and I began to think, can food really be used as medicine? Recently my autoimmune challenges have flared up and come back with a vengeance! This condition is systemic and my entire body is in a red alert inflammatory attack and so much so that medications alone have proved futile. I decided to take the challenge and see if diet can play a role in my treatment goals so now the journey begins! My health Journey is really what I like to call Kendra la Foodie Whole30 plus, which is just my philosophy of what clean eating means to me. (Not affiliated with the Whole30 brand). I will be documenting this journey via the blog for thirty days and will let you guys follow me along the way but this is not a Fad diet or elimination diet for me that ends in a month, it is a lifestyle change that I know will only benefit my family for the better and I invite you to challenge yourself as well so join me in this journey! That being said I will begin posting new recipes on the blog as i embark on my 30 Day Clean Eating Challenge! No processed or refined sugars, Low Carbs & Carb alternatives (such as sprouted or gluten free in moderation and occasional rice)….75% of meals includes LOTS of water, fruits, veggies and quality proteins and broths….lots of fermented probiotic rich foods,quality hormone-free dairy & alternatives in moderation and healthy fats mixed in with some vegan friendly options and healthy Mediterrian-Asian inspired favorites. *During the challenge I will occasionally use raw turbinado sugar in desserts only. Stay tuned on the blog for recipes, tips and my personal journey updates in the coming weeks and let’s see where we are in 30 days FOODIES! I suffer from autoimmune disease & diabetes so this was a necessary challenge for me & I see promising results for myself in healing my body and losing weight. I can still love eating and eat clean because after all we are what we eat but after 30 days I will start posting my traditional recipes and desserts because in moderation everything is great as long as we don’t eat like kings everyday but on special occasions or certain days it’s okay to allow yourself and your family a special treat or family favorites….that my friends is called balance!!!

Enjoy my first recipe in this series, this delicious tomato soup! It caters to every culinary lifestyle and can be easily versatile to suit your desires. If you are vegan, vegetarian or casein-free make it as described below, feel free to omit the cheese or use vegan cheese in its place. Double the veggies or add in others like roasted red peppers,kale, artichokes or chopped asparagus! It is great for Paleo or Keto Foodies and those of us who enjoy lean proteins and cheese will love the depth of flavor from the amazing smoked Gouda and delectable chicken sausage. Just use quality all-natural ingrediants, hormone-free and organic where possible and it is gluten-free so enjoy this delicious soup. It taste great hot, cold or room temp. We love to eat ours alongside open face provolone toasts on sprouted bread…so yummy!





  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons unsalted butter or ghee
  • 2 small onions (2 cups), chopped
  • 4 cans Italian-style diced tomatoes, drain 2 cans only
  • 2 to 3 tablespoons garlic, minced
  • 4 cups frozen broccoli florets, steamed and rough chopped
  • 1 (32 ou) box quality vegetable stock or free-range chicken stock
  • 1 jar tomato basil pasta sauce
  • 3/4 cup whole milk (*optional)
  • 1 lb smoked gouda, freshly grated (*optional)
  • Kosher salt, to taste
  • Freshly ground black pepper, to taste
  • Red pepper flakes, a pinch
  • 2 tablespoons fresh or dried thyme, divided
  • 1 tablespoon Italian seasoning
  • 2 tablespoons onion powder
  • 1/4 cup sugar (*optional)
  • 1 package gourmet fully cooked chicken sausage, any flavor, chopped (*optional )
  • Grated Parmesan (*optional)


  • To prepare, start by chopping your onions and mincing your garlic then set aside. Drain two cans of diced tomatoes then pulse in the food processor until it resembles chunky salsa. Lastly, steam your broccoli allowing it to cool then rough chop into medium pieces.
  • In a large pot over medium-high heat seasoned with olive oil and butter start carmalizing your onions. Season with one teaspoon salt, pepper and thyme. Reduce heat to medium-low and cover allowing onions to soften and brown in the butter for about five minutes or until softened. Add two cans of diced tomatoes with juices and then the two cans of diced tomatoes that were pulsed in the food processor. Now, add your garlic and broccoli. Mix all the veggies well and allow to cook for a few minutes until the tomatoes come to a boil.
  • Add your stock, pasta sauce, heavy cream and shredded Gouda cheese and mix very well then season with salt, black pepper, red pepper flakes, onion powder, thyme, Italian seasoning and sugar and stir well. Taste for seasonings adjusting if desired and bring soup to a boil. Once it starts boiling, reduce heat to low and simmer covered for thirty to forty minutes.( *At this stage you would also add in your fully cooked and chopped chicken sausage as well if you desire)
  • Serve hot and top with grated cheese or even croutons as a garnish and enjoy!

9 Comments Add yours

  1. Hello. Enjoyed your recipe and put it in my to try list. Look forward to reading more of your blogs as this is the age of healthier eating habits.

    Liked by 1 person

    1. Kendra la Foodie says:

      Thanks so much! I love this new challenge, making delicious health conscious meals for all to enjoy! Your blog is great too!

      Liked by 1 person

      1. Thank you and please visit any time. I like hearing from everyone. Even just a hello works. I just like to chat.

        Liked by 1 person

  2. Adrianne says:

    Yum, this is making me hungry – well done!!

    Liked by 1 person

    1. Kendra la Foodie says:

      Thanks so much Adrianne! It was sooo good and best part is it is so versatile just add what you like or omit what you don’t but personally I love it with the Gouda flavored tomato broth and the chicken sausage if you eat meat! Thanks for commenting!


      1. Adrianne says:

        You are welcome Kendra, yes the flavours sound delicious!

        Liked by 1 person

  3. mistimaan says:

    Such a lovely recipe 🙂

    Liked by 1 person

    1. Kendra la Foodie says:

      Thank you so much!

      Liked by 1 person

    2. Kendra White says:

      Awwww! Thanks so much it was sooo flavorful, I know you’ll love it!

      Liked by 1 person

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