Healthy Tomato Soup Recipe

If you’re looking for a healthy tomato soup recipe, you’ve come to the right place. Start with 2 cans of low-sodium diced tomatoes, olive oil, minced garlic, and dried herbs like oregano and basil. Sauté the garlic and herbs, then add tomatoes and a splash of balsamic vinegar. Simmer, blend for smoothness, and stir in yogurt or cream. Optional ingredients like white beans can boost nutrition. This comforting soup’s packed with vitamins and antioxidants, and there’s more to discover!

Why You’ll Love this Recipe

When you try this healthy tomato soup recipe, you’ll discover that it’s not just delicious but also packed with nutrients. This soup is a nutritional powerhouse, rich in vitamins A, C, E, and K. It supports your overall health by providing dietary fiber and antioxidants. Lycopene in the tomatoes helps maintain strong bones and reduce osteoporosis risk, making this soup beneficial for bone health.

You’ll appreciate its health benefits too. It supports cardiovascular health by lowering bad cholesterol and protecting arteries. Plus, it’s adaptable to various dietary needs, being vegan and gluten-free.

With only 33-88 calories per serving, this soup offers a low-calorie option that enhances your diet. It’s quick to prepare, making it a convenient addition to your meals while ensuring you receive essential nutrients.

Recipe

Ingredients:
– 2 x 28 oz cans of low-sodium diced tomatoes
– 2 tbsp extra virgin olive oil
– 2 large garlic cloves, minced
– 1 tbsp dried oregano
– 1 tbsp dried basil
– 1 tbsp balsamic vinegar
– Salt and pepper, to taste
– Optional: 15 oz can of white beans (cannellini or great northern)
– Optional: 2 tbsp coconut aminos
– Optional: 1 cup plain yogurt or heavy cream
– Optional: Vegetable broth for added liquid
– Optional: Fresh basil leaves for garnish
– Optional: Onion powder and celery seed
– Optional: Coconut sugar or brown sugar

Cooking Instructions:
1. Preheat a medium pot over low-medium heat and add the extra virgin olive oil. Once the oil is heated, add the minced garlic, dried oregano, and dried basil. Sauté for 3-4 minutes or until the garlic is fragrant and warmed through.

1. Pour in the two cans of low-sodium diced tomatoes, along with the balsamic vinegar. Stir to combine and bring the mixture to a gentle simmer.

2. If you’re using white beans for added fiber, rinse and drain them before adding them to the pot. Stir well and allow the soup to simmer for an additional 10-15 minutes to let the flavors meld.

3. Depending on your desired consistency, you can blend the soup using an immersion blender or transfer it to a standard blender. Blend until smooth, then return it to the pot.

4. If you prefer a creamier soup, stir in yogurt or heavy cream at this point. Season with salt and pepper to taste, and if desired, add coconut aminos for extra umami flavor. Heat through before serving.

5. Serve the soup hot, garnished with fresh basil leaves and accompanied by your favorite bread or crackers.

Extra Tips:
For an extra depth of flavor, consider adding a pinch of onion powder and celery seed during the sautéing process.

If the soup tastes too acidic, balancing it with a teaspoon of coconut sugar or brown sugar can enhance the overall taste. Additionally, using canned tomatoes provides more lycopene than fresh tomatoes, making this soup not only delicious but also nutritious.

Final Thoughts

Tomato soup not only serves as a comforting meal but also offers numerous health benefits that make it a great addition to your diet.

It’s packed with vitamins C, K, and A, along with potassium, which support overall health. The lycopene in tomatoes acts as a powerful antioxidant, helping reduce oxidative stress and lowering the risk of heart disease and cancer. Additionally, the high in antioxidants found in tomatoes can significantly enhance your immune system’s function.

When preparing your soup, consider using low sodium options for a healthier choice. You can easily customize your soup with spices and different stocks to suit your taste.

Remember to enjoy it in moderation, as excessive sodium can lead to health issues. Regularly including tomato soup in your diet can contribute to a balanced and nutritious lifestyle.

Frequently Asked Questions

Can I Freeze Leftover Tomato Soup for Later Use?

Waste not, want not! Yes, you can freeze leftover tomato soup for later use. Just cool it completely, store it in airtight containers, and label them. Remember, good soup deserves a second chance!

What Are Some Good Toppings for Tomato Soup?

You can elevate your tomato soup with grilled cheese dippers, fresh basil, or croutons. Add a swirl of cream, sprinkle Parmesan, or try roasted veggies for extra flavor. Don’t forget a drizzle of balsamic vinegar!

Is Tomato Soup Gluten-Free?

Ever wondered if your comforting bowl of tomato soup is safe? Most canned varieties contain gluten, but you can easily find or make gluten-free options. Always check labels or use gluten-free ingredients for peace of mind.

Can I Use Canned Tomatoes Instead of Fresh?

Yes, you can use canned tomatoes instead of fresh. They offer convenience, consistent flavor, and a longer shelf life, making them a practical choice for soups and sauces without sacrificing nutritional benefits.

How Can I Make This Soup Spicier?

To make your soup spicier, start by adding red pepper flakes or cayenne pepper. Consider sautéing chilies with onions, or incorporating hot sauce to taste. Always adjust gradually, tasting as you go for the perfect heat.