Healthy Tomato Basil Soup

tomato basil soup
Kaleigh McMordie, MCN, RDN, LD

Nutrition Highlights (per serving)

Calories 82
Fat 1g
Carbs 16g
Protein 5g
View All
Total Time 45 min
Prep 5 min, Cook 40 min
Servings 4 (1 1/2 cups each)

Most canned soups—even the reduced-sodium versions—are very high in sodium. Making your own is a great solution. Homemade soup is a great way to use up fresh vegetables and add a serving of blood pressure friendly foods to your meal.

Tomatoes are naturally high in the antioxidant lycopene, which is a carotenoid that could help prevent cancer and cardiovascular disease. Using fresh summer tomatoes and basil makes this healthy tomato basil soup extra flavorful without the use of salt. Roasted red peppers add a nice subtle sweetness, and milk a little dose of protein. Add a pinch of freshly cracked black pepper and serve with a fresh green salad for a light and healthy lunch.

Ingredients

  • 6 large tomatoes
  • 1 large red bell pepper
  • 4 cloves garlic
  • 3/4 cup skim milk (or milk of choice)
  • 1 teaspoon freshly cracked black pepper
  • 1/4 cup fresh basil leaves

Preparation

  1. Heat oven to 400F. Line a baking sheet with parchment.

  2. Cut bell pepper in half and remove seeds and stem.

  3. Place tomatoes, red pepper, and garlic on the baking sheet and roast 10 minutes.

  4. Remove garlic and flip pepper and tomatoes. Return to oven for another 20 minutes.

  5. Remove from oven and let vegetables cool. Peel skins from pepper and tomatoes.

  6. Add all ingredients to a high-powered blender and blend until smooth. Heat soup to desired temperature in a saucepan over low heat.

    Ingredient Variations and Substitutions

    Use ½ tablespoon dried basil in place of fresh basil if you you don’t have fresh.

    Cooking and Serving Tips

    Serve with a salad or half a sandwich for a balanced lunch. Reheat leftovers on the stove over low heat. You can also enjoy it cold as a refreshing meal.

    Nutrition Facts
    Servings: 4 (1 1/2 cups each)
    Amount per serving  
    Calories 82
    % Daily Value*
    Total Fat 1g 1%
    Saturated Fat 0g 0%
    Cholesterol 1mg 0%
    Sodium 35mg 2%
    Total Carbohydrate 16g 6%
    Dietary Fiber 4g 14%
    Total Sugars 11g  
    Includes 0g Added Sugars 0%
    Protein 5g  
    Vitamin D 1mcg 5%
    Calcium 94mg 7%
    Iron 1mg 6%
    Potassium 822mg 17%
    *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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