Tomato Basil Soup

By
Fiona Haynes
Fiona Haynes
Freelance writer and copy editor Fiona Haynes has published more than 100 published recipes focused on low-fat and healthy eating.
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Updated on 07/29/21
Tested by
Danielle Centoni
Danielle Centoni
Tested by Danielle Centoni
on 05/25/21
Danielle Centoni is a Portland-based, James Beard Journalism Award-winning food writer and cookbook author whose idea of a perfect day always includes butter, sugar, flour, and an oven.
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Healthy Tomato Basil Soup, bowl of tomato soup with toast

The Spruce / Diana Chistruga
Prep: 15 mins
Cook: 15 mins
Total: 30 mins
Servings: 3 to 4 servings
Nutrition Facts (per serving)
84 Calories
3g Fat
13g Carbs
4g Protein
Show Full Nutrition Label Hide Full Nutrition Label
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Nutrition Facts
Servings: 3 to 4
Amount per serving
Calories 84
% Daily Value*
Total Fat 3g 4%
Saturated Fat 0g 2%
Cholesterol 0mg 0%
Sodium 316mg 14%
Total Carbohydrate 13g 5%
Dietary Fiber 5g 17%
Total Sugars 8g
Protein 4g
Vitamin C 31mg 154%
Calcium 97mg 7%
Iron 2mg 12%
Potassium 719mg 15%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

A soup that is low in calories doesn't have to be bland, watered down, or lacking in flavor. There are many ways of making healthy dishes without adding unnecessary amounts of salt and fat. Our easy and tasty recipe for tomato basil soup has all the character of its higher-fat cousins. Best of all, it can be on the table after just 30 minutes of preparation and cooking. Besides, by using canned diced tomatoes you're saving a lot of prep time and can have this soup even when the plump ripe summer tomatoes are nowhere to be seen in the supermarkets.

This is a perfect soup for all seasons, and in the summer, you can actually use fresh chopped tomatoes and basil, which will add a little but not a lot of time to your prep. Make the soup as chunky or as smooth as you'd like. Use it as a light appetizer, or add a low-calorie panini or sandwich to make it a lunch. By replacing the chicken broth with vegetable broth, this is a vegetarian and vegan-friendly soup. Check the labels of the broth to ensure there are no wheat-based thickeners and make this a gluten-free option as well.

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"This recipe tastes very fresh and flavorful, and not at all like a topping for spaghetti. The herbs add tons of flavor, and the whole thing comes together really fast. I used no-chicken chicken broth for the liquid to keep it vegetarian but enhance the savory flavor." —Danielle Centoni

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Ingredients

  • 2 teaspoons olive oil, more for drizzling

  • 1 small onion, finely chopped

  • 1 stalk celery, finely chopped

  • 1 clove garlic, minced

  • 1/2 cup fresh basil, chopped

  • 1 teaspoon fresh thyme leaves

  • 2 (14-ounce) cans diced tomatoes (no salt added)

  • 2 cups non-fat low-sodium chicken broth or vegetable broth

  • Celery stalks or bread, for serving, optional

Steps to Make It

  1. Gather the ingredients.

    Healthy Tomato Basil Soup Ingredients, tomatoes, basil, stock, olive oil, garlic, celery, thyme

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  2. In a medium saucepan, heat the olive oil over medium heat.

    saucepan with oil on a burner

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  3. Add the onions, celery, and garlic and gently sauté until softened, about 5 minutes. Don't allow the garlic to brown.

    celery, onion, garlic in a sauce pan, with a wooden spoon

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  4. Add the basil, thyme, tomatoes, and broth of choice. Bring to a boil.

    tomatoes, basil and thyme in a saucepan

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  5. Reduce heat and simmer for 10 minutes. Remove from heat and allow to cool a little.

    tomato sauce in a saucepan

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  6. Use an immersion blender to purée the soup. Alternatively, you can carefully purée the soup in batches in a food processor or blender— always process warm rather than hot soups to avoid accidents.

    immersion blender in a saucepan of tomato sauce

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  7. Purée the soup lightly if you like a chunky consistency. Otherwise, purée it fully for a velvety texture.

    blended tomato sauce in a saucepan with a wooden spoon

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  8. Serve it hot (or chill it for a summer soup) drizzled with olive oil. Accompany with bread or a celery stalk stirrer.

    Healthy Tomato Basil Soup and a metal spoon in a bowl

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Recipe Variation

If you want to add creaminess and still keep it low fat, use canned beans to thicken the soup. Simply add 1 can of drained cannellini or navy beans at the same time you add the tomato and finish cooking the soup according to the directions. Process the soup to your preferred texture and taste for salt before serving.

How to Store Tomato Soup

The key to preserving your soup for up to 3 days is to refrigerate it continuously. That means don't pop the soup in and out of the fridge, leaving it on the counter while you reheat some and put back what you're not using. The best storage for this soup is to portion it in individual servings and just bring out of the fridge what you're using.

If you're making bigger batches and want to freeze some for later use, skip the basil, cool the soup off, portion it, freeze it, and when ready to use, reheat at medium temperature on the stove, and add the chopped fresh basil when serving.

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