Tomato Soup

Tomato soup is comforting, familiar, and satisfying, but versions from cans and cafes can be high in sugar and fat. This recipe is not only lower in calories, sugar, and fat, but also easy to make and cost-effective, with each serving coming in at under $2. 

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You can make this recipe anytime with pantry ingredients like canned tomatoes, dried Italian spices, and olive oil. Choose low-sodium tomatoes, regular stewed tomatoes, or Italian-style or fire-roasted tomatoes.

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Here are options for a creamier tomato soup without saturated fat.

• Blend in 1-2 cups of cooked butternut or acorn squash flesh or canned pumpkin puree. 
• Stir in ½ cup of almond milk or regular milk.
• Blend in 1 cup of pureed cannellini beans, which also add protein.

Here are some ways to serve your soup for a balanced and filling meal.

• With a side salad and vinaigrette dressing.
• With whole-grain crackers and hummus or peanut butter.
• With a slice of whole-grain toast with melted cheese.
• Topped with parmesan cheese, feta cheese, goat cheese, or cheddar cheese.
• Topped with crispy whole-grain pita chips.

Makes 4 servings

Ingredients:

• 1 tablespoon of olive oil
• 1 large onion, chopped
• 2 cloves of garlic, peeled and minced
• 2 28-ounce cans of stewed sliced or crushed tomatoes, low-sodium if desired
• 1 cup of low-sodium vegetable broth
• 1 tablespoon of dried oregano
• 1 tablespoon of dried basil
• Salt and pepper to taste
• 1 tablespoon of balsamic vinegar

Instructions: 

1. In a large pot, heat the olive oil. Add the onions and garlic and cook for 5 minutes or until softened and fragrant.
2. Add the canned tomatoes with juice, vegetable broth, basil, and oregano. Stir to combine. Season with salt and pepper.
3. Use an immersion blender for a smooth soup, or leave soup slightly chunky if desired.
4. Serve hot.

Nutrition information per serving: 130 calories; 4 grams of fat; 1 gram of saturated fat; 200 mg sodium; 18 grams of carbohydrates; 4 grams of fiber; 10 grams of sugar; 2 grams of protein

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