Creamy Tomato Soup: a healthy version

Healthy Creamy Tomato Soup recipe

This thick and creamy tomato soup recipe uses no cream and no milk. The trick to its creaminess is something you probably already have on hand.

How to make a healthy creamy tomato soup

Pureeing the typical ingredients with a of bit bread transforms this tomato soup into something rich and creamy. And the bread adds a mere 30 calories and 5 grams of carbohydrate per serving – a boon to dieters and to people with diabetes.

Here's a healthy tomato soup recipe for diabetesClick To Tweet

I am a soup lover. Not just because of the taste and the warmth, but because soups can be nutrient dense and because they can actually help us to manage our weight. And that means that they can help us prevent diabetes, lower cholesterol and blood pressure, shield us from some cancers and more. January is National Soup Month, so I offer you my newest favorite soup recipe.

How soups help you lose weight

Any eating plan that leaves you hungry will be short lived. Soups, fortunately, fill the belly with satisfying volume. In one study, when researchers gave men and women soup before their lunch, the subjects consumed 20% fewer calories overall compared to when they ate nothing prior to their meal.  Interesting that eating more (soup + lunch) led to eating fewer calories.

Low-calorie salads also do the trick. They key is to keep the first course low in calories but high in volume, so skip cream-based soups and salads with lots of cheese and dressing. This concept of getting more volume of food for few calories is known as Volumetrics. Nutrition scientist Barbara Rolls, PhD coined this term and has several wonderful Volumetrics books.

Find out how soup can help you manage your weight. Plus, delicious, healthy tomato soup!Click To Tweet

"Creamy" Tomato Soup

Pureeing the typical ingredients with a bit bread transforms this tomato soup into something rich and creamy.
5 from 1 vote
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Prep Time: 10 minutes
Cook Time: 28 minutes
Total Time: 38 minutes
Servings: 6
Calories: 142kcal
Author: Jill Weisenberger MS, RDN, CDE, FAND

Ingredients

  • 2 tablespoons extra virgin olive oil, divided
  • 1 large onion, chopped
  • 4 garlic cloves, chopped
  • 1 tablespoon tomato paste
  • 1 (26.46-ounce) box of chopped or crushed Italian tomatoes
  • 1/2 teaspoon coarse black pepper
  • 2 1/2 cups vegetables broth
  • 1 1/2 ounces Parmesan cheese
  • 2 ounces bread (no seeds or nuts), torn into about 4 pieces
  • 5 fresh basil leaves

Instructions

  • Heat 1 tablespoon of olive oil in a large saucepan over medium heat. Add the onion and sauté about 5 minutes.
  • Add the garlic and tomato paste. Stir.
  • Add the tomatoes, black pepper and vegetable broth. Raise heat to high, and bring to a boil.
  • Reduce the heat to low. Add the Parmesan cheese and bread. Cover and simmer for about 20 minutes.
  • Remove from the heat. Add the basil leaves and 1 tablespoon olive oil. Using an immersion blender (or a stand blender, with extra caution), puree the soup until smooth.

Notes

Feel free to substitute canned tomatoes for the boxed variety specified. Choose tomatoes without added salt.

Nutrition

Serving: 1cup | Calories: 142kcal | Carbohydrates: 16g | Protein: 5g | Fat: 7g | Saturated Fat: 1.5g | Trans Fat: 0g | Cholesterol: 6mg | Sodium: 397mg
Healthy creamy tomato soup recipe

Enjoy this “creamy” healthy tomato soup during National Soup Month.

Try it, and let me know what you think of this healthy tomato soup recipe, great for people with diabetes and others.

Jill-Weisenberger_about-image-2
Jill Weisenberger

I'm Jill, and I believe simple changes in your mindset and health habits can bring life-changing rewards. And I don't believe in willpower. It's waaaay overrated. As a food-loving registered dietitian nutritionist, certified diabetes care and education specialist and certified health and wellness coach, I've helped thousands of people solve their food and nutrition problems. If you're looking for a better way to master this whole healthy eating/healthy living thing or if you're trying to prevent or manage diabetes or heart problems, you'll find plenty of resources right here.

Leave a Reply

4 Comments

  1. Rachel on January 19, 2016 at 6:01 pm

    I love this simple and quick recipe! Adding bread to tomato soup to replace the cream is a perfect idea! A++

    • Jill Weisenberger on January 19, 2016 at 6:19 pm

      So glad to know that you enjoy this recipe. Pureeing the bread is a nifty little trick!

  2. Brandy on February 6, 2019 at 8:33 pm

    Super easy but super tasty! Wouldn’t change a thing.

    • Jill Weisenberger on February 6, 2019 at 8:41 pm

      Yay! I’m so glad you like it. It’s a favorite in my house, especially with my daughters.

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Hi there! I'm Jill, a nutrition & diabetes expert and the author of 4 books.

Jill Weisenberger

I believe simple changes in health habits can bring you life-changing rewards.

And I believe willpower is way overrated.

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