Healthy Quick Tomato Soup Recipe with Canned Tomatoes
Tomato soup is a comforting classic that’s both nutritious and incredibly easy to prepare. Using canned tomatoes speeds up the process, making this a perfect go-to recipe for busy weeknights. This healthy quick tomato soup is packed with flavor and nutrients, while keeping things light and wholesome.
Ingredients
1 can (28 oz) of whole or diced tomatoes
1 small onion, finely chopped
2 cloves garlic, minced
2 cups low-sodium vegetable or chicken broth
1 teaspoon olive oil
1/2 teaspoon dried basil (or 1 tablespoon fresh basil, chopped)
1/2 teaspoon dried oregano
1/4 teaspoon red pepper flakes (optional, for a little spice)
Salt and black pepper, to taste
1 teaspoon honey or maple syrup (optional, to balance acidity)
1/2 cup unsweetened almond milk or low-fat milk (for a creamy texture)
Instructions
Sauté the Aromatics: In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until soft and translucent, about 3-4 minutes. Stir in the minced garlic and cook for another 30 seconds until fragrant.
Add the Tomatoes & Broth: Pour in the canned tomatoes along with their juice. Use a spoon or potato masher to break them up slightly. Add the vegetable or chicken broth, basil, oregano, red pepper flakes (if using), salt, and black pepper.
Simmer the Soup: Bring the mixture to a gentle boil, then reduce the heat and let it simmer uncovered for about 10-15 minutes, allowing the flavors to meld together.
Blend for Smoothness: If you prefer a smooth soup, use an immersion blender to puree it directly in the pot. Alternatively, carefully transfer it in batches to a blender and blend until smooth. If you like a chunkier texture, you can leave it as is.
Add Final Touches: Stir in the honey or maple syrup to balance the acidity of the tomatoes. Pour in the almond milk or low-fat milk to add a creamy touch without making it too heavy.
Serve & Enjoy: Taste and adjust seasonings if needed. Ladle the soup into bowls and garnish with fresh basil, a drizzle of olive oil, or a sprinkle of grated Parmesan cheese (optional). Serve warm with whole-grain crackers or a slice of toasted whole-wheat bread.
Notes
Health Benefits:
Rich in antioxidants – Tomatoes are packed with lycopene, a powerful antioxidant that supports heart health and reduces inflammation.
Low in calories – This soup is naturally low in calories and can be a great addition to a weight-conscious diet.
High in fiber – Thanks to tomatoes and onions, this soup promotes good digestion and helps keep you full.
Dairy-free option – Using almond milk keeps it dairy-free, while still offering a creamy consistency.
This healthy quick tomato soup with canned tomatoes is a lifesaver when you need a nutritious meal in a hurry. It’s budget-friendly, easy to make, and customizable to your taste. Give it a try and enjoy a bowl of comfort in under 30 minutes!