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Nutritional Info
  • Servings Per Recipe: 15
  • Amount Per Serving
  • Calories: 55.3
  • Total Fat: 1.1 g
  • Cholesterol: 0.0 mg
  • Sodium: 275.8 mg
  • Total Carbs: 8.8 g
  • Dietary Fiber: 3.0 g
  • Protein: 2.7 g

View full nutritional breakdown of Healthified Tomato Soup calories by ingredient
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Healthified Tomato Soup

Submitted by: TRICIAN13

Introduction

Adults and kids both love tomato soup, but the canned variety is so high in sodium. This homemade soup has been healthified to reduce sodium and increase nutrients. Be sure to buy low-sodium tomato puree and broth. The spices and Worcestershire sauce will add enough flavor so you won't have to add any salt. For a creamy tomato soup, see Option #4 below. Adults and kids both love tomato soup, but the canned variety is so high in sodium. This homemade soup has been healthified to reduce sodium and increase nutrients. Be sure to buy low-sodium tomato puree and broth. The spices and Worcestershire sauce will add enough flavor so you won't have to add any salt. For a creamy tomato soup, see Option #4 below.
Number of Servings: 15

Ingredients

    1 Tbsp. Extra-virgin Olive Oil
    1 c. Onion, chopped
    1 c. Celery, diced
    2 Cloves garlic, minced
    1 c. Carrots, diced
    1 c. Cabbage, chopped
    1 c. Spinach, fresh or frozen, chopped
    1 c. Green Peas, frozen
    1/2 c. Parsley, fresh, minced
    4 c. Chicken broth, low-sodium
    3 c. Tomato puree
    2 c. Water
    2 Bay leaves, whole
    1 tsp. Basil, dried (or 1 Tbsp. fresh)
    1/2 tsp. Thyme, ground
    1/2 tsp. Nutmeg, ground
    1/4 tsp. Cloves, ground
    1 Tbsp. Worcestershire sauce


Directions

In a large pot over medium heat, heat oil. Add onions, celery, garlic and carrots. Saute without browning until wilted. Add the rest of the ingredients (veggies, parsley, broth, puree, spices and herbs). Simmer on medium heat until carrots, etc. are done (about 30 minutes). Take off heat; remove bay leaves. Puree soup with hand-held blender or by small batches in blender or food processoer. Reheat if needed.

Serving size: 1 1/4 cups No. of servings: 15

Freezes quite well.

OPTION #1: Garnish top with grated parmesan cheese.

OPTION #2: Add in or substitute other veggies, e.g., zucchini, squash, beans, corn, etc.--a good way to clean out leftover from your fridge.

OPTION #3: Add "heat" with crushed red peppers, cayenne pepper, hot sauce or ????

OPTION #4: For creamy tomato soup, gently heat and add 1/4 c. of non-fat half and half to each serving. NOTE: Do not add the half and half to the whole pot of soup; only add it to the heated soup.

Number of Servings: 15

Recipe submitted by SparkPeople user TRICIAN13.






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