Tomato Soup

Active Time:

25 mins

Additional Time:

10 mins

Total Time:

35 mins

Servings:

Yield:

8 servings, about 1 cup each

Nutrition Profile:

Sesame-Free Low-Carb Diabetes-Friendly Nut-Free High-Fiber Vegetarian Egg-Free Gluten-Free Low-Calorie

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Here’s How We Made over This Recipe to Be Healthy and Diabetes-Friendly:

1. Added a variety of vegetables. Many canned and boxed soups are high in sodium, both to enhance the flavor and help preserve the product. Here, we used vegetables like whole canned tomatoes, celery and onion, along with fresh herbs to boost flavor without the need for much salt. Be sure to check the nutrition label on canned tomatoes and opt for the one with the least amount of sodium or no salt added. This is important, as people with diabetes are at risk for developing high blood pressure and heart disease, conditions exacerbated by consuming too much salt.

Tomatoes are a good source of lycopene, beta carotene, lutein and zeaxanthin—all antioxidants that can benefit your skin, heart and eyes. Canned tomatoes, which we use here, offer even more unique benefits. Compared to fresh, canned tomatoes have about three times the iron and more lycopene, and both are more accessible to your body once the tomatoes have undergone the canning process. We love the convenience and affordability of canned foods, and canned tomatoes are a great pantry staple.

2. Used low-sodium broth. Many prepared, store-bought broths tend to be high in sodium, so to cut down on the salt content even further, we opted for a low-sodium broth.

3. Swapped half-and-half for heavy cream. Creamy soups can fit into your regular eating plan, even if you have diabetes. To cut back on saturated fat, another nutrient that people with diabetes need to watch out for, we chose half-and-half in place of heavy cream. We recommend tasting the soup before you add it; you may find that blending the soup yields creamy enough results without the cream.

overhead view of blended soup with a bit of cream being mixed in — Sonia Bozzo

4. Used a 50-50 blend of butter and oil for cooking. We love the flavor of butter. To still get that delicious flavor but cut back on saturated fat, we chose to sauté the vegetables in a blend of olive oil and butter.

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Ingredients

1 tablespoon butter
1 tablespoon extra-virgin olive oil
1 medium onion, chopped
1 stalk celery, chopped
2 cloves garlic, chopped
1 teaspoon chopped fresh thyme or parsley
1 28-ounce can whole peeled tomatoes, with juice
4 cups reduced-sodium chicken broth, "no-chicken" broth or vegetable broth
½ cup half-and-half (optional)
½ teaspoon salt
Freshly ground pepper, to taste

Directions

Heat butter and oil in a Dutch oven over medium heat until the butter melts. Add onion and celery; cook, stirring occasionally, until softened, 4 to 6 minutes. Add garlic and thyme (or parsley); cook, stirring, until fragrant, about 10 seconds.

Sonia Bozzo
Stir in canned tomatoes (with juice). Add broth; bring to a lively simmer over high heat. Reduce heat to maintain a lively simmer and cook for 10 minutes.

Sonia Bozzo
Puree the soup in the pot using an immersion blender or in batches in a blender. (Use caution when pureeing hot liquids.) Stir in half-and-half (if using), salt and pepper.

Sonia Bozzo

Equipment

Dutch oven, immersion blender or countertop blender

Frequently Asked Questions

Is there a way to speed up the prep time for this recipe?

Luckily many grocery stores now offer pre-prepped veggies in the produce section. The next time you're at the store, take a stroll to see what they have. Picking up a package of precut onions and celery can help cut down on the active time for this recipe. Or consider pre-prepping those items yourself when you have a little more time, say over the weekend. Chopped celery and onion will hold in the refrigerator for a day or two before they need to be used.
This recipe calls for whole canned tomatoes, but can I use another canned tomato product like diced or crushed?

We tested this recipe using whole canned tomatoes and liked the results. Canned diced tomatoes and crushed tomatoes are fine substitutes, but we can't guarantee they will result in the same texture and flavor as the original recipe.
I love basil. Can I add it to this soup?

Of course! Basil is the perfect herb to complement this tomato soup. Feel free to roll up a stack of fresh leaves and slice thinly to use as a garnish. Or consider adding 1/4 cup of leaves just before blending to incorporate all of that lovely basil flavor.
How can I make a vegan version of this tomato soup?

Fortunately, that's an easy adjustment. You can use plant-based butter, or nix the butter and increase the olive oil to 2 tablespoons. The half-and-half is optional but does add a nice creaminess. Non-dairy half-and-half works—we just recommend starting with a 1/4 cup versus the 1/2 cup, as you may find that's all you need.
Can I make tomato soup ahead?

Yes! Cover the soup and refrigerate for up to four days or freeze for up to three months.
Is tomato soup vegetarian?

It can be if you use vegetable broth or "no-chicken" broth. Chicken-flavored broth, a vegetarian broth despite its name, is preferable to vegetable broth in some recipes for its hearty, rich flavor. Sometimes called "no-chicken" broth, it can be found with the soups in the natural foods section of most supermarkets. In this recipe, either broth will work, but be aware that the dark color of some vegetable broths may turn the soup a darker shade of red.
Can you lose weight with tomato soup?

Tomatoes are nutrient-dense, low in calories and are a good source of vitamin C and vitamin K. While there's no magic bullet when it comes to losing weight, there are nutrition choices, exercises and lifestyle changes that can help. Our recipe for tomato soup is a great way to add more vegetables to your diet, which can help with weight management along with other health benefits.

Additional reporting by Sara Haas, RDN, Hilary Meyer and Jan Valdez

Originally appeared: EatingWell Magazine, Soup Cookbook

Nutrition Facts (per serving)

79	Calories
4g	Fat
8g	Carbs
4g	Protein

Nutrition Facts
Servings Per Recipe 8
Serving Size about 1 cup
Calories 79
% Daily Value *
Total Carbohydrate 8g	3%
Dietary Fiber 3g	9%
Total Sugars 4g
Protein 4g	8%
Total Fat 4g	6%
Saturated Fat 1g	7%
Cholesterol 4mg	1%
Vitamin A 680IU	14%
Vitamin C 20mg	23%
Folate 17mcg	4%
Sodium 357mg	16%
Calcium 62mg	5%
Iron 1mg	7%
Magnesium 19mg	4%
Potassium 426mg	9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.