For just a little longer than it takes to bring a can of tomato soup to a boil, whip up this tomato soup that is much lower in sodium—and much tastier too. The addition of fresh basil bumps the flavor of this soup up a notch.
Tomato Basil Soup
Calories79 Per Serving
Protein5g Per Serving
Fiber2g Per Serving
|Total Fat||0.0 g|
|Saturated Fat||0.0 g|
|Trans Fat||0.0 g|
|Polyunsaturated Fat||0.0 g|
|Monounsaturated Fat||0.0 g|
|Total Carbohydrate||14 g|
|Dietary Fiber||2 g|
|Added Sugars||0 g|
2 vegetable, 1/2 fat-free milk
3 14.5-ounce cans no-salt-added diced tomatoes
2 cups fat-free milk
1/2 teaspoon garlic powder
1/2 teaspoon pepper
1/8 teaspoon salt
1 1/2 cups fresh basil leaves, coarsely chopped and 2 tablespoons fresh basil leaves, minced, divided use
1/2 teaspoon baking soda
In a medium saucepan, stir together the tomatoes, milk, garlic powder, pepper, and salt.
Bring to a boil over high heat. Reduce the heat to low. Simmer for 15 minutes. Stir in the 1 1/2 cups basil leaves. Cook for 5 minutes.
Remove the pan from the heat. Stir in the baking soda (which will make the soup foam for a minute). Using a handheld immersion blender, carefully puree the mixture until smooth. Alternatively, carefully pour the mixture into a food processor or blender, venting the lid to allow steam to escape. Working in batches, puree the soup. Ladle into bowls. Sprinkle each with 1 teaspoon minced basil.
Cooking Tip: Don’t have fresh basil? Stir in 2 teaspoons dried basil when you add the garlic powder.
Keep it Healthy: Many canned tomatoes are packed with extra sodium, so be sure to look for the no-salt-added variety.
Tip: Stirring in a touch of baking soda once the soup is off the heat helps reduce the acidity from the tomatoes—a small step that makes a big impact on the soup’s flavor.
This digest-sized booklet contains 28 recipes and photographs. It also contains information on how sodium affects overall health, a reference guide for sodium-free flavorings and provides American Heart Association's dietary recommendations.
Copyright © 2018 American Heart Association, Healthy For Good™