By Mayo Clinic Staff

Dietitian's tip:

Tomatoes are a good source of the antioxidant lycopene. Lycopene is best absorbed when the tomatoes have been cooked.

To make this plant based, use a milk substitute and leave out the cheese.

Number of servings

Serves 2
  1. Diabetes meal plan
  2. DASH diet
  3. Weight management
  4. Low-fiber
  5. Low-fat
  6. Plant-based
  7. Meatless

Ingredients

  1. 1 can (10.5 ounces) condensed low-sodium, low-fat tomato soup
  2. 1 can (10.5 ounces) filled with fat-free milk
  3. 1 medium tomato, chopped
  4. 1 tablespoon chopped fresh basil or cilantro
  5. 2 tablespoons croutons
  6. 1 tablespoon freshly grated Parmesan cheese

Directions

In a saucepan, add the soup and milk. Whisk together until smooth. Warm over medium heat 7 to 10 minutes, stirring frequently. Add in the chopped tomato and herbs. Cook an additional 5 minutes, stirring occasionally.

Ladle even amounts into individual bowls and garnish each serving with 1 tablespoon croutons and 1 1/2 teaspoons Parmesan. Serve immediately.

Nutritional analysis per serving

Serving size: About 1 1/2 cups

  • Calories 178
  • Total fat 2 g
  • Saturated fat 1 g
  • Trans fat 0 g
  • Monounsaturated fat 0.5 g
  • Cholesterol 5 mg
  • Sodium 220 mg
  • Total carbohydrate 31 g
  • Dietary fiber 3 g
  • Total sugars 22 g
  • Added sugars 0 g
  • Protein 9 g
Aug. 02, 2022

Original article: https://www.mayoclinic.org/healthy-lifestyle/recipes/zesty-tomato-soup/rcp-20049851