Healthy Tomato Soup Recipe
Introduction
Tomato soup is a classic and comforting dish that many people love. However, most canned tomato soups are high in sodium and preservatives. Making your own healthy tomato soup is easy and affordable. This recipe is vegan, gluten-free, and packed with nutrients. You can enjoy it as a light meal or as a starter to a larger meal.Ingredients
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon tomato paste
- 4 cups vegetable broth
- 1 can (28 ounces) diced tomatoes
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 cup unsweetened almond milk
Instructions
- Heat the olive oil in a large pot over medium heat.
- Add the onion and garlic and sauté for 5 minutes, until the onion is translucent.
- Add the tomato paste and stir for 1 minute.
- Add the vegetable broth, diced tomatoes, oregano, basil, salt, and black pepper.
- Bring to a boil, then reduce the heat and let simmer for 20 minutes.
- Remove from heat and let cool for a few minutes.
- Using a blender, blend the soup until smooth.
- Return the soup to the pot and stir in the almond milk.
- Heat the soup over medium heat until warmed through.
- Serve hot.
Nutrition
One serving of this healthy tomato soup (1 cup) contains approximately:
- Calories: 87
- Protein: 2g
- Fat: 4g
- Carbohydrates: 12g
- Fiber: 3g
- Sugar: 6g
- Sodium: 520mg
Benefits of Tomato Soup
Tomatoes are a great source of vitamins and minerals, including vitamin C, vitamin K, potassium, and folate. They are also rich in antioxidants, which can help protect your body from damage caused by free radicals. Eating tomato-based foods, like tomato soup, may have several health benefits, including:
- Reducing the risk of heart disease
- Lowering blood pressure
- Improving skin health
- Boosting immune function
- Reducing the risk of certain types of cancer
How to Make It Creamy
If you prefer a creamier tomato soup, you can add a few tablespoons of heavy cream or coconut cream instead of almond milk. You can also add a scoop of plain Greek yogurt for a tangy twist. However, keep in mind that this will increase the calorie and fat content of the soup.
How to Store It
This healthy tomato soup can be stored in an airtight container in the refrigerator for up to 5 days. You can also freeze it for up to 3 months. To reheat, simply warm it up on the stovetop or in the microwave.
Variations
This tomato soup recipe is versatile and can be customized to your taste. Here are some ideas for variations:
- Add some heat by adding a pinch of cayenne pepper or red pepper flakes.
- Make it heartier by adding some cooked quinoa, brown rice, or lentils.
- Add some greens by stirring in some baby spinach or kale.
- Top it with some croutons, chopped fresh herbs, or a drizzle of olive oil.
Conclusion
This healthy tomato soup recipe is easy to make, delicious, and packed with nutrients. It's a great way to warm up on a cold day or to enjoy as a light meal. You can customize it to your taste and add your favorite toppings. Give it a try and savor the comforting flavors of this classic dish.