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This healthy tomato soup recipe is better than the canned stuff by a long shot!
Tomato soup gives me a level of comfort that few other things in life give me. Soup alone is a great comfort food, but TOMATO soup…. now that’s a comfy chair, warm blanket, and a crackling fireplace all in one bowl. I’m relaxed just thinking about it.
Pair that with a grilled cheese sandwich, and I may never leave my house again.
What I love about this recipe, is that it’s so quick and easy to put together. So not only can you cook it last-minute, but it’s so easy it can only add to your level of relaxation!
Can This Be Made Vegan?
Yep! Sure can! Just use vegan yogurt and vegetable broth instead of chicken broth. Simple!
Is This Gluten-Free?
It is if your individual ingredients are labeled as gluten-free.
Recipe Additions
If you want to round out the flavors and/or nutrition in this recipe, here are a few suggestions:
A single (15 oz.) can of white beans blended into the soup will significantly raise the fiber and protein content. It will also make the soup a bit thicker and more filling without changing the flavor.
Adding a bit of coconut aminos will deepen the umami flavor of the finished soup if you feel it needs it.
While fresh basil can be hard to get at certain times of year, chopping some and stirring it in at the end adds a lot of wonderful, summertime flavor to this.
Never let this soup boil! You want to warm it to the point where you see bubbles just starting to form, but do not let it boil or the yogurt will separate.
If you wish to simmer this for a bit to impart of of the dried herb flavors, wait until the very end when you blend the soup to add the yogurt. Make sure the heat is turned off when you do.
If you blend in the beans and feel like it’s too thick for your liking, simply add in more broth.
About The Ingredients
Canned tomato sauce– no sugar added.
Chicken broth (or chicken stock)– no sugar added, low sodium – or homemade. Vegetable stock or vegetable broth works too.
Plain yogurt– unsweetened – This can be Greek yogurt, regular plain yogurt, or dairy-free yogurt. (I used Kite Hill Almond Milk Yogurt – Not paid to promote them.) If you prefer, you can use heavy cream instead.
Dried basil – You can use fresh basil leaves if you prefer, but I would stir them in at the end so they really keep their flavor.
Dried parsley – You can use fresh parsley if you prefer. Flatleaf parsley works best here, but curly parsley will also work.
Canned white beans (no sugar added – cannellini or great northern beans work great – not drained – Adds a thicker creamy texture.)
Coconut aminos
Chopped, fresh basil
Red pepper flakes (for a spicy kick)
Fresh tomatoes, chopped. (For texture)
A little unprocessed sweetener, to taste.
Drizzle a little fresh olive oil over the top for garnish at serving.
How To Make Healthy Tomato Soup
Combine all ingredients in a pot. Bring nearly to a boil, but DO NOT BOIL! Immediately reduce heat.
Using an immersion blender (if you’ve used beans), blend until smooth. Otherwise, you can simply stir to combine.
Serve with fresh basil for garnish.
Storage
This will hold up well in the fridge for up to three days if stored in an airtight container.
Freezing
Storing this in the freezer is an option if packed well. But you cannot freeze this for long. 2 months is about the limit, especially if you are using dairy-free yogurt. Thaw in the fridge for 24 hours.
Reheating
To reheat this, you can warm it in a pot on a stovetop, or in a microwave-safe bowl in a microwave.
Recipe Supplies
For this recipe, you’ll need a soup pot, bowls, a ladle, and (if you add the beans), a blender. Click any image to be taken to that product on Amazon. (Affiliate links)
This recipe from the Gracious Pantry® archives, originally posted on 3/28/11.
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Heart Health Hero: Tomato soup is excellent for heart health. Thanks to its lycopene content, potassium, and fiber, it helps in lowering high blood pressure and cholesterol levels, reducing the risk of cardiovascular diseases. The soup's low saturated fat content also makes it a heart-friendly choice.
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. Canned tomato soup will provide you with 2 grams of fiber to help you feel full before your meal.
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 ).
Tomato soup is a very common home remedy for the common cold in many cultures. In fact, its vitamin C and carotenoid content help stimulate your immune system. Also, vitamin C helps prevent the common cold and reduce the duration and severity of cold symptoms.
Helpful for weight loss: While there's nothing magical in tomato soup or tomato juice that can make someone lose weight, tomatoes' relatively low calorie count and high nutritional value make them an ideal component to any diet.
Some side effects of lycopene overdose can have chronic effects on the body. For example, excessive lycopene due to tomato consumption can cause diarrhoea, nausea, stomach cramps, gas, and even vomiting. So, if you consume many tomato products, try cutting back on them to see if you notice a difference.
Amy's Organic Low Sodium Lentil Vegetable Soup is one the healthiest canned soups because it's made with non-GMO, organic ingredients, is low in sodium, and is a great source of protein and fiber. With 11 grams of plant-based protein and 8 grams of fiber in one can, this lentil vegetable soup is filling and nutritious.
Most notably, high sodium was prevalent across many varieties, a factor that, if consumed regularly, can lead to hypertension and other cardiovascular issues, according to Healthline. Additionally, many of these soups lacked essential nutrients; for example, vitamin D's consistent absence was particularly noticeable.
Lycopene prevents the oxidative damage of DNA, lipids, and proteins. It modulates immune function, and induces apoptotic cell death. It is also suggested to inhibit ROS production and decrease the phosphorylation of extracellular signal-regulated kinase (ERK), which results in the inhibition of cancer cell growth.
Overdose. Lycopene is considered nontoxic and is unlikely to cause any serious adverse effects. There is one case report of a 61-year-old woman consuming 2 liters of tomato juice daily for several years and developing orange discoloration of her skin (lycopenemia), which faded with 3 weeks of tomato-free diet.
But research has shown that there is no link between inflammation and solanaceous vegetables. Examples of nightshade vegetables include: Tomatoes. Peppers.
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.
Lotus Root & Pork Soup is a traditional Chinese soup recipe that has been used for centuries to help relieve coughs. This soup is made with lotus root, pork, and ginger, and is believed to help nourish the lungs and remove phlegm.
Soup is chock full of the micronutrients, including vitamins and minerals, needed to nourish your body and support its various processes. Micronutrients are an important part of every person's diet, and consuming enough of them is essential for combatting diseases such as Alzheimer's, heart disease and cancer.
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 small amount of sugar can help round out the flavor, while too much can make it overly sweet and potentially ruin the dish. Adding sugar may also reduce the acidity in a soup, making it taste less acidic.
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