Quick Fix Dinner: Creamy Tomato Soup

If you would’ve asked me if I liked tomato soup before I made this soup for the first time I would have said “no, blech, yuck”. I am pretty sure the only tomato soup I had eaten back in the day was the canned version (when I was younger and as a result almost scared for life). This creamy tomato soup tastes nothing like the dreadful canned soup- it tastes like pizza in a bowl and it is delicious. You can’t beat having homemade soup on the table in 15 minutes! My mom shared this recipe with me many years ago and I am so glad she did. It is a breeze to whip up and uses ingredients that you can always have stocked in your pantry. It’s also perfect for when tomatoes are out of season since it uses canned tomatoes.

There is a carotenoid found in tomatoes called lycopene that has been vastly researched due to it’s antioxidant and cancer fighting properties. The benefits of lycopene seem to be enhanced when tomatoes are heated or consumed with foods high in fat (i.e. avocado, olive oil) because carotenoids are fat-soluble. That means it will be absorbed better in those cases. Although fresh tomatoes are extremely nutritive, the highest amounts of lycopene are found in ketchup, tomato sauces, canned tomato products and other concentrated sources. The darker red the better!

In addition to being a rich source of lycopene, tomatoes are also an excellent source of Vitamin C, VItamin A and Vitamin K. The nutrition benefits don’t stop there- potassium, fiber, beta-carotene…tomatoes are packed with nutrition.

Using low fat milk in this recipe provides you with the healthiest option, but I have made it with whole milk before (back when the kids were still drinking it) or it could also be made with cream for extra richness. For your everyday, healthy menu though I’d stick to a 1 or 2%. Skim would be a bit watery tasting in my opionion but you could still use it. If you don’t think you can cook, you’ve got to try this soup. It is sooooo easy and you will feel accomplished and proud 😉

I also created a dairy-free, gluten-free version which is posted after the original recipe so this recipe should work for most people!!

This soup is great served with some crusty bread. Mmmmm!

Creamy Tomato Soup

Recipe from Nutritious Eats, courtesy of mom

INGREDIENTS:

1 (14.5 ounce) can diced tomatoes with basil, garlic, oregano
1 (14.5 ounce) can whole tomatoes (or diced plain tomatoes)
3 cloves garlic, roughly chopped
4 Tablespoons flour
3 Tablespoons butter
2 cups low fat milk
2 cups chicken broth (I always buy the organic which has less sodium than the regular)

Chopped basil or pesto for garish

DIRECTIONS:

1. In a blender add 2 cans of tomatoes (one slightly drained and one with the juices), garlic and flour, blend until well combined.
2. Melt butter in a soup pan, add milk and chicken broth and bring to a slow boil. Then gradually add the blended ingredients and stir. Let simmer for ~5 minutes until nice and hot.

Serve with chopped basil or a spoon of pesto. Yields: 4 to 6 servings

Creamy Tomato Soup (Vegan, Gluten-free version)

Recipe from Nutritious Eats

INGREDIENTS:

1 (14.5 ounce) can diced tomatoes with basil, garlic, oregano
1 (14.5 ounce) can whole tomatoes (or diced plain tomatoes)
3 cloves garlic, roughly chopped
4 Tablespoons gluten-free all purpose baking flour
3 Tablespoons olive oil
2 cups (~1 can) coconut milk (can usually be found in the asian food isle)
2 cups vegtable broth (I always buy the organic which has less sodium than the regular)

Chopped basil or pesto for garish

DIRECTIONS:

1. In a blender add 2 cans of tomatoes (one slightly drained and one with the juices), garlic and flour, blend until well combined.
2. Add olive oil to soup pan, add coconut milk and chicken broth and bring to a slow boil. Then gradually add the blended ingredients and stir. Let simmer for ~5-10 minutes until nice and hot.

Serve with chopped basil or a spoon of pesto. Yields: 4 to 6 servings

Nutritious Eats Benefits: Lycopene, Calcium, Vitamin C, Vitamin A, potassium

Later this week I will share a decedent chocolate mousse perfect for Valentine’s Day so come back and visit!