This is one of those soups that bring back memories of being a kid again. It's snowing out, the winds blowing and it’s cold and there is nothing better than hot tomato soup. It is a great way to use all of the tomatoes from the garden and it's healthy.
Health Benefits of Tomato Soup
There are health benefits to this healthy tomato soup recipe as it is high in lycopene. Lycopene is an antioxidant that is not made in the body, so we need to eat healthy foods that have a good amount of lycopene in them.
And tomatoes are one of those vegetables that are very high in natural Lycopene.
Studies have shown that Lycopene can guard against cancer, especially prostate cancer in men, and cancer of the digestive tract, colon, and lungs.
Lycopene also guards against aging of the skin and can be helpful with diabetes and cardiovascular problems and keeping vision healthy by preventing cataracts.
Some studies are showing that it could prevent osteoporosis. They also now make supplements but they are not as good as getting the Lycopene from natural sources.
This whole food plant-based oil free soup is wonderful on a cold winter day or any time actually.
Plant-Based No-Oil Tomato Soup Recipe
Ingredients:
- Vegetable broth. The two brands that don't have oil are Pacific and Simple Truth Organic Fat-Free
- 2 cups diced (1/4 inch) onions
- 1 tablespoon minced garlic
- 1/2 teaspoon ground allspice
- 1/3 cup chopped fresh dill (or dried dill but use much less, maybe 1/2 tablespoon)
- 6 cups chicken broth (or vegetable broth)
- 2 cans (28 ounces each) peeled plum tomatoes, drained and chopped. I usually get two 28 ounce cans of diced tomatoes at the store. Of course, you can use fresh tomatoes also.
- 1 teaspoon sugar
- Salt and pepper to taste (I use 1 tsp pepper and ½ tsp salt)
Tip - You can also add some jarred roasted red peppers which seem to makes it creamier and adds a nice flavor. Just don’t over do it, or the red pepper taste will overtake the tomato taste. I use about ¼ cup of the peppers.
Directions:
- Melt the butter with the olive oil over low heat in a heavy pot. (Or sauté the onions in vegetable broth for a plant-based soup).
- Add the onions and cook, stirring occasionally, until softened, about 10 minutes.
- Add the garlic and cook stirring for 3 minutes.
- Sprinkle the Allspice over the onions and cook for 1 minute longer.
- Add half the dill and cook over low heat, stirring for 5 minutes. (I add all the dill at this point).
- Add the broth, tomatoes, sugar, salt, and pepper.
- At this point, you can add the roasted red peppers if you want.
- Simmer, partially covered for 20 minutes.
- Puree the soup in a food processor (or blender).
- Return to pot and stir in the remaining dill, adjust seasonings. (I don’t put in dill or anything at this point)
Tip: The healthy tomato soup seems to puree better in the blender after it has cooled for a while.
This recipe makes about 8 servings.
About the Author
Sam Montana is a certified Food Over Medicine instructor from the Wellness Forum Health Center and certified in optimal nutrition from the Harvard T.H. Chan School of Public Health.
Sam Montana © 30 November 2008-2019
