Published: · Modified: by Sally Cameron · This post may contain affiliate links · 6 Comments
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Tomato soup is a great classic soup and as a classic commercial taught us, it's mmm mmm good - unless it includes unhealthy ingredients you don't want in your diet. If you keep canned or boxed soups in your pantry for meals in a pinch, try this easy, healthy homemade tomato soup recipe. Freeze extra soup and kick the can to the curb. You probably have everything in your pantry.
Healthy Homemade Tomato Soup
This is the best tomato soup recipe and so easy to make with ingredients you probably have in your pantry. Enjoy it pureed smooth or serve it chunky. Why make homemade tomato soup?
Because most canned tomato soup has a not-so-good list of ingredients, including high fructose corn syrup, high levels of sodium, and preservatives you don't want. Some store brands may include wheat flour, which is an issue if you eat gluten-free, grain-free, or paleo.
Pantry Ingredients for Homemade Tomato Soup
You probably have these ingredients in your pantry:
Canned tomatoes
Onions
Broth
Herbs and spices
For tomatoes, I use organic, fire-roasted style for their smoky flavor, but regular diced tomatoes are fine.
Tomato Soup Broth Options
For broth, I use frozen homemade chicken broth. Turkey brothor vegetable broth work just as well. Using vegetable broth makes this soup vegan. Use your favorite low sodium canned or boxed brand if you don't have homemade.
For vegetable broth, only homemade will do, because the canned and boxed brands taste awful. Homemade vegetable broth is easy quick to make.Check out my recipe. With an Instant Pot it takes just minutes. Without an Instant Pot, simmer for about an hour, then strain, cool and freeze.
Tomato Soup with a Twist: Southwestern Style
For a twist on the classic flavor I like to add a little ground cumin and smoked paprika. If you like things spicy, add a pinch or two of ground chipotle pepper, which is dried and smoked jalapeño peppers. These spices give the soup a Southwestern flavor. If regular paprika is all you have, use that.
Blenders perform best for pureeing soups. As soup is hot, fill the blender container no more than half full. Split the blending into two batches and don't try to puree it all at once. Place a folded kitchen towel over the top of the lid to be safe. Start on a low speed and build up to high. Another option is to serve the soup chunky and skip the puree step.
For Creamy Tomato Soup
For a creamy style tomato soup, add a little canned coconut milk (for dairy-free) or half and half when pureeing. It's fantastic, making it more of a tomato bisque or creamy tomato soup.
I couldn't finish this post without mentioning the classic pairing - tomato soup and grilled cheese. Just as my mom served it. It's so good!
Original post 11/16/2009
📖 Recipe
Healthy Homemade Tomato Soup
Sally Cameron
Homemade tomato soup beats anything out of a box or can. This recipe goes together quickly and can be made in about 30 minutes with ingredients you probably have in your pantry.
5 from 1 vote
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Prep Time 5 minutesmins
Cook Time 25 minutesmins
Total Time 30 minutesmins
Course Soup
Cuisine American
Servings 6servings
Calories 287kcal
Equipment
Blender or stick blender to puree soup
Medium pot or pan
Ingredients
Soup
1tablespoonextra virgin olive oildivided use
1mediumonion, finely chopped1 ¼ cups
3-4largegarlic cloves, finely chopped
2-3cupsbroth of choicechicken, turkey or vegetable
228-ouncecans diced tomatoes
1 teaspoondried thyme or oregano leaves
2teaspoonsground cuminoptional
2teaspoonssmoked paprikaoptional
¼teaspoonsea salt
¼teaspoonground black pepper
Optional Garnishes
fresh chopped chives or scallions
fresh chopped cilantro, parsley or basil
Dollops of pesto
Instructions
In a large pot (4-5 quarts), heat the oil over medium-low heat. Add the onion and cook, stirring occasionally, until soft but not browned, about 4 minutes. Next add the dried herbs and spices and cook stirring 1-2 minutes.Add the garlic and cook another 1 minute.
Add the broth and tomatoes with their juices. Bring to a simmer over medium-high heat. Reduce the heat to low, cover, and simmer for 20-25 minutes to blend the flavors.Let the soup cool briefly and then purée in batches in a blender.
Rinse the pot and return the soup to the pot to heat if needed. Serve warm, garnished as desired.
Notes
Notes on Safe Blending: When blending hot liquids do not fill the blender more than half full. Start slow then turn up the speed. And cover the top with a kitchen towel for safety. For a creamy style soup: This soup is great the way it is, but if you prefer a creamy-style soup, add a little coconut milk.
Generous amounts of potassium contribute to well-functioning muscles, nerves, and a healthy blood pressure. Vitamin K in tomato soup is good for bones and supports blood clotting. Minerals like calcium and phosphorus in tomato soup play a role in bone formation and help maintain strong bones.
Tomato soup is an excellent source of antioxidants, including lycopene, flavonoids, and vitamins C and E, among many others ( 3 , 7 ). Consuming antioxidants has been linked with a lower risk of cancer and inflammation-related diseases, such as obesity and heart disease ( 3 , 8 , 9 ).
Canned tomatoes are excellent for this (although I have shared tips for using fresh below). If you love roasted tomatoes, see our roasted tomato soup recipe. Or for a summery chilled soup, I love our tomato gazpacho.
Tomatoes can be part of your overall produce intake because of their healthful nutrients and compounds, such as lycopene, beta carotene and vitamin C, all of which act as antioxidants and exert anti-inflammatory effects in the body.
Everyone filled out annual questionnaires on their food consumption, including raw tomatoes, tomato sauce, and gazpacho (a Spanish tomato soup). After three years, researchers observed an association between eating more tomatoes and lower blood pressure.
A ½-cup serving of Campbell's Tomato Soup is just 90 calories with zero fat and cholesterol. The 20 grams of carbs in this canned tomato soup come from 12 grams of sugar, including 8 grams of added sugar. The added sugar accounts for 16% of your recommended amount for the day.
One cup of tomato soup will bring you close to your daily sugar limit–and that's not even counting dessert. “There is no particular reason [there's sugar in soup] other than they want product to taste good,” says Keri Gans, a registered dietitian and author of The Small Change Diet.
A can of Campbell's Healthy Request tomato soup says it is low in fat. In fact, it only has 1.5 grams of fat per serving. While the healthy soup has 1.5 grams of fat, the regular soup has no fat at all.
While canned soups can be a convenient meal option, it's important to be mindful of their nutritional aspects. Making healthier choices by selecting low-sodium, low-fat, and organic options, adding fresh or frozen vegetables, and opting for BPA-free cans can enhance the nutritional quality of canned soups.
When Made With Milk, Tomato Soup Should Be Rich And Creamy. Not all soups are created equal. A soup made with milk is usually richer and more luxurious than one made with just water or stock. This addition helps make the soup feel more comforting.
If your tomato sauce is too acidic and verging on bitter, turn to baking soda, not sugar. Yes, sugar might make the sauce taste better, but good old baking soda is an alkaline that will help balance the excess acid. A little pinch should do the trick.
baking soda: A small amount of baking soda cuts the acidity of the tomatoes which in turn helps mask the canned flavor. cinnamon: A pinch of cinnamon also helps to hide the canned flavor of the tomatoes.
Some healthy soups to cook for yourself include chicken soup (everyone's favorite!), minestrone, cabbage, Tuscan bean, and borscht (which is beet soup). Any combination of vegetables and lean protein (think chicken breast or beans) can go a long way to helping you create a healthy soup!
For those wanting a more intense regime, a vegetable soup can replace two meals a day for five to seven days without any negative side effects. Although much of the weight loss will be fluid, sometimes all we need to feel leaner and healthier is a flatter stomach and a kilo or two less on the scales.
Canned tomatoes retain their vitamins, minerals, and antioxidants over time, making them a reliable source of nutrients even during off-seasons when fresh tomatoes may not be as readily available or affordable.
Tomato soup is great for your immune system because it's packed with vitamin C and carotenoids. Vitamin C can lower your risk of getting a cold and make cold symptoms less severe. Carotenoids like lycopene in tomatoes boost your immune system as well.
Introduction: My name is Barbera Armstrong, I am a lovely, delightful, cooperative, funny, enchanting, vivacious, tender person who loves writing and wants to share my knowledge and understanding with you.
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