Low-Calorie Tomato Soup Recipe: Healthy, Delicious, and Easy to Make

In this article, we'll walk you through how to make a delicious low-calorie tomato soup, discuss its health benefits, and answer some frequently asked questions to help you get the most out of this classic dish.

Why Choose Low-Calorie Tomato Soup?

Tomatoes are packed with essential nutrients like vitamin C, potassium, fol ate, and antioxidants, particularly glycogen, which has been linked to many health benefits, including reduced risk of heart disease and cancer. By opting for a low-calorie version, you enjoy these benefits without unnecessary fats and sugars.

Ingredients

• 6 large ripe tomatoes, chopped

• 1 medium onion, finely chopped

• 2 cloves garlic, minced

• 1 medium carrot, diced (adds natural sweetness)

• 2 cups low-sodium vegetable broth

• 1 tbsp olive oil

• 1 tsp dried basil (or fresh basil for garnish)

• 1 tsp dried oregano

• Salt and pepper to taste

• Optional: A pinch of red pepper flakes for heat

Instructions

1. Prepare the Vegetables:

   • Heat the olive oil in a large pot over medium heat.

   • Add the chopped onion, garlic, and carrot. Sauté for 5-7 minutes until the vegetables are soft and fragrant.

2. Cook the Tomatoes:

   • Add the chopped tomatoes to the pot.

   • Stir in the dried basil, oregano, salt, and pepper.

   • Cook for about 10 minutes until the tomatoes break down and release their juices.

3. Add Broth and Simmer:

   • Pour in the low-sodium vegetable broth.

   • Bring the mixture to a boil, then reduce the heat and let it simmer for 20 minutes.

4. Blend the Soup:

   • Use an immersion blender to puree the soup until smooth. Alternatively, carefully transfer the soup in batches to a blender and blend until smooth.

5. Adjust Seasonings:

   • Taste and adjust the seasoning as needed. Add red pepper flakes if you want a spicy kick.

6. Serve:

   • Ladle the soup into bowls.

   • Garnish with fresh basil or a swirl of low-fat yogurt for extra creaminess without adding too many calories.

Nutritional Information (Per Serving)

• Calories: ~90

• Protein: 3g

• Carbohydrates: 15g

• Fiber: 4g

• Fat: 3g

This makes it a perfect light meal or a healthy starter.

Health Benefits of Low-Calorie Tomato Soup

1. Rich in Antioxidants:

   • Tomatoes are high in glycogen, which helps fight free radicals and may lower cancer risk.

2. Supports Weight Loss:

   • Low in calories and high in fiber, this soup keeps you full longer.

3. Boosts Immunity:

   • The vitamin C in tomatoes strengthens your immune system.

4. Heart-Healthy:

   • Olive oil and tomatoes contribute to heart health by reducing LDL cholesterol levels.

Serving Suggestions

• With Whole Grain Bread: A slice of whole-grain bread pairs perfectly.

• With a Side Salad: Complement with a light salad for a complete meal.

• As a Starter: Serve it before a light main course.

Frequently Asked Questions (FAQs)

Q1: Can I use canned tomatoes instead of fresh?

Yes! Use a 28-ounce can of whole peeled tomatoes. Opt for no-salt-added varieties to keep the sodium content low.

Q2: How do I make the soup creamier without adding cream?

You can add a dollop of low-fat yogurt or blend in a small cooked potato to achieve a creamy texture without heavy cream.

Q3: Can I freeze this soup?

Absolutely. Allow the soup to cool completely, then store it in airtight containers or freezer bags. It will last up to 3 months in the freezer.

Q4: Is this soup vegan-friendly?

Yes! This recipe is entirely plant-based. Just ensure any garnishes, like yogurt, are non-dairy if you're following a strict vegan diet.

Q5: Can I add protein to this soup?

Sure! Consider adding cooked lentils, chickpeas, or even grilled tofu for a protein boost.

Q6: How can I reduce the acidity of the tomatoes?

If your soup tastes too acidic, stir in a teaspoon of sugar or a splash of coconut milk to balance the flavors.

Final Thoughts

This Low-Calorie Tomato Soup is a perfect blend of health and flavor. It's easy to prepare, customizable, and an excellent addition to your meal rotation, especially if you're watching your calorie intake. Whether served hot on a chilly day or cold as gazpacho in summer, it's a versatile dish that never disappoints.

Give this recipe a try and let the wholesome flavors warm your soul without weighing you down!