Tomato soup is a classic comfort food that warms the soul and pleases the taste buds. But did you know that it could be healthy?
This homemade healthy tomato soup recipe is not only packed with flavor but it also loaded with nutrients that can boost your immune system and are good for you.
Traditionally, tomato soup is made using heavy cream to get that rich smooth creaminess that we all love, but I substitute whole milk organic Greek Yogurt. Heavy cream is high in calories and saturated fat. Where as Greek Yogurt is provides protein, B vitamins, calcium and selenium and it adds a nice tangy taste to the soup.
Onions, celery and garlic contain immune-boosting properties.
This recipe uses San Marzano tomatoes, which are known for their sweet taste and strong robust flavor. They are rich in antioxidants, particularly lycopene, which is linked to heart health and cancer prevention. True San Marzano tomatoes are grown in a small area in the Campania region of southern Italy, so read the label carefully when purchasing your canned San Marzano tomatoes. In the United States there are canned tomatoes labeled as San Marzano, but were grown outside the designated region and thus not “real” San Marzano tomatoes. In fact only 5% of the San Marzano tomatoes sold in the United States are actually from the region. To know for sure if the tomatoes are actual San Marzano the can should have a DOP seal and a Consorzio San Marzano certification number on the bottom of the can.
The following recipe is a delightful and nutritious way to enjoy the classic comfort of tomato soup. Garnish with homemade sourdough croutons or pair it with your favorite grilled cheese sandwich or salad for a hearty meal that is sure to please.
Fun Fact: Tomatoes have a huge nutritional value. One cup of raw tomatoes has more than 2 grams of fiber. They are also a healthy source of vitamin c, vitamin K, potassium and manganese. As mentioned earlier they contain lycopene, an antioxidant that gives the tomatoes their red color and may also improve cholesterol and triglyceride levels.
Homemade Healthy Tomato Soup
Equipment
- 1 Large non-reactive pot* I use a Dutch oven
- 1 Blender or Immersion Blender
- 1 knife
- 1 cutting board
- 1 Spoon or ladle for stirring and serving
- 4 Soup bowls for serving
Ingredients
- 2 tbsp Olive Oil
- 1 small Onion, finely diced
- 2 stalks Celery, finely diced
- 2 cloves Garlic, minced
- 1/2 cup Fresh basil, chopped
- 1 tsp Thyme, dried
- 28 ounces Crushed tomatoes, prefer San Marzano
- 2 cups Chicken or vegetable broth
- 1/4 tsp Black pepper
- 1/4 tsp Kosher salt, if needed.
- 1/4 cup Greek Yogurt, Plain Whole milk is best
- 1/3 cup Grated parmesan cheese
Garnish with:
- Greek Yogurt
- Parmesan cheese
- Fresh basil, chopped
Instructions
- Heat olive oil in a large non-reactive pot over medium heat. Add the chopped onion and celery. Sauté for 10 to 12 minutes, stirring occasionally, until they are golden and translucent.
- Add minced garlic and sauté for 1 to 2 minutes.
- Add tomatoes with juice, chopped basil, thyme, and black pepper. Stir together and partially cover with lid and allow to cook for 10 minutes to allow the flavors to meld.
- Pour in the broth, bring to a boil, reduce heat and allow to simmer for 20 minutes.
- Using a immersion blender or carefully pour soup into a blender, puree the soup until your desired consistency.
- Return to pot if using a blender, add greek yogurt and parmesan cheese and return to simmer.
- Season with additional pepper and add salt if needed.
- Serve soup hot with a dollop of of Greek Yogurt and sprinkle of parmesan cheese. Garnish with fresh basil.
