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Zesty tomato soup

August 2, 2022

Recipe

Try this quick and easy way to spice up canned tomato soup.

Serves 2

Tomatoes are a good source of the antioxidant lycopene. Lycopene is best absorbed when the tomatoes have been cooked.

To make this plant based, use a milk substitute and leave out the cheese.

In a saucepan, add the soup and milk. Whisk together until smooth. Warm over medium heat 7 to 10 minutes, stirring frequently. Add in the chopped tomato and herbs. Cook an additional 5 minutes, stirring occasionally.

Ladle even amounts into individual bowls and garnish each serving with 1 tablespoon croutons and 1 1/2 teaspoons Parmesan. Serve immediately.

1 can (10.5 ounces) condensed low-sodium, low-fat tomato soup
1 can (10.5 ounces) filled with fat-free milk
1 medium tomato, chopped
1 tablespoon chopped fresh basil or cilantro
2 tablespoons croutons
1 tablespoon freshly grated Parmesan cheese

DASH Eating Plan Servings

1/2 Dairy foods (low-fat or fat-free) Fats and oils Fruits 1/2 Grains and grain products Meats, poultry and fish Nuts, seeds and dry beans Sweets 4 Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) Fruits Meat and meat substitutes 1/2 Milk and milk products 4 Nonstarchy vegetables 1/2 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

1/2 Carbohydrates Fats Fruits 1/2 Protein and dairy Sweets 4 Vegetables

Nutritional analysis per serving

Calcium 178 Calories 31 g Total carbohydrate 5 mg Cholesterol 3 g Dietary fiber 0.5 g Monounsaturated fat Potassium 9 g Protein 1 g Saturated fat About 1 1/2 cups Serving size 220 mg Sodium 2 g Total fat