Healthy Tomato Soup

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With the help of our Basic Tomato Sauce or even just a can of diced tomatoes if that’s what you have on hand, this flavorful soup couldn’t be any easier to whip together. The...

Ingredients

    2 tablespoons olive oil

    1/2 large onion, diced

    1/2 teaspoon salt

    1/4 teaspoon ground black pepper

    1/2 teaspoon fennel seed (optional)

    1/4 teaspoon dried thyme (optional)

    2 cups Basic Tomato Sauce or 1 (28-ounce) can diced tomatoes

    2 cups low-sodium vegetable stock or water

    Fresh basil and/or parsley, chopped (optional)

    Salt to taste

Nutrition Facts

Calories

355 cals

Fat

29 g

Saturated Fat

4 g

Polyunsaturated Fat

3 g

Monounsaturated Fat

20 g

Carbohydrates

25 g

Sugar

16 g

Fiber

11 g

Protein

5 g

Sodium

2413 mg

Directions

  1. Warm olive oil in a medium saucepot over medium heat. Add onion and sweat onions until translucent, about 5 minutes. Add dried spices and stir into cooked onions until fragrant, about 1 minute.
  2. Add Basic Tomato Sauce or diced tomatoes to pot, stirring occasionally until mixture starts to bubble and color darks slightly.
  3. Add stock or water, and fresh herbs if using, and bring soup back up to slow simmer for 15-20 minutes, uncovered. Ladle a few cups into a blender and process in batches or use an immersion blender until smooth. Taste for seasoning.
  4. Serve immediately, store in an airtight container in a refrigerator for up to a week or freeze for up to two months.

Chef Tips

If you don’t want to pull out the blender, you can enjoy this soup unblended as well.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



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