|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 4g||5%|
|Saturated Fat 1g||3%|
|Total Carbohydrate 17g||6%|
|Dietary Fiber 6g||23%|
|Total Sugars 11g|
|Vitamin C 41mg||205%|
|*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.|
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 25 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.
Tomatoes have plenty of nutritional value, such as high concentrations of the antioxidant lycopene, a component associated with a lower risk of heart disease. This sweet and tangy fruit also offers great levels of beta-carotene, vitamins A, C, and K, folate, and fiber.
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.
2 teaspoons olive oil
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
3 stalks celery, garnish
Gather the ingredients.
In a medium saucepan, heat the olive oil over medium heat.
Add the onions, celery, and garlic and gently sauté until softened, about 5 minutes. Don't allow the garlic to brown.
Add the basil, thyme, tomatoes, and broth of choice. Bring to a boil.
Reduce heat and simmer for 10 minutes. Remove from heat and allow to cool a little.
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.
Purée the soup lightly if you like a chunky consistency. Otherwise, purée it fully for a velvety texture.
Serve it hot (or chill it for a summer soup) and accompany it with a celery stalk stirrer.
For a Creamier and Still Low-Fat Version
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.
Beans are an excellent source of protein and because they're packed with fiber help to keep hunger at bay. Just 1/2 cup of canned-in-water navy beans has 7.5 grams of protein and 5 grams of fiber.
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.
Costa-Rodrigues J, Pinho O, Monteiro PRR. Can lycopene be considered an effective protection against cardiovascular disease? Food Chem. 2018;245:1148-1153. DOI: 10.1016/j.foodchem.2017.11.055
Tomatoes, Raw. FoodData Central. United States Department of Agriculture.
Navy Beans, Canned. FoodData Central. United States Department of Agriculture.