Creamy Tomato Soup: a healthy version
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
- 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
- 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.
Try it, and let me know what you think of this healthy tomato soup recipe, great for people with diabetes and others.
Jill Weisenberger, MS, RDN, CDE, CHWC, FAND, is a Nutrition, Culinary & Diabetes Expert, Wellcoach®-certified health and wellness coach, Freelance Writer, Registered Dietitian Nutritionist and Certified Diabetes Educator. She's also the author of four books, including a best-seller. She's a nationally-recognized media expert in high demand for print and online interviews, as well as corporate and one-on-one nutritional counseling. Jill's philosophy is that nutrition science should be understandable, realistic and oh so delicious.
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Like most of my patients and clients, I lead a busy life. You probably do too. Fortunately, you don’t need weeks, days or even hours to start living better and healthier. This blog offers timesaving strategies and bite-sized nutrition and health information. Come by often for tips and inspiration to healthy living – no matter how busy you are. I am a registered dietitian nutritionist offering credible, practical nutrition advice to keep busy people healthy. Yes indeed, we can be both busy and healthy.