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Why is Tomato Soup Good for You? A Healthy Recipe

We're diving into a beloved classic – tomato soup. Often associated with comfort and warmth, tomato soup is not just a treat for your taste buds but also a powerhouse of nutrition. I don't know about you but tomato soup is a staple for me when I've come down with a cold. It also pairs so well with a grilled cheese sandwich (vegan cheese of course!).

Rich in Antioxidants: One of the standout features of tomato soup is its high antioxidant content, particularly lycopene. Lycopene is a potent antioxidant that gives tomatoes their vibrant red color. Studies suggest that lycopene plays a significant role in reducing the risk of chronic diseases, including heart disease and certain types of cancer. Incorporating tomato soup into your diet is an easy way to boost your antioxidant intake.

Heart Health Hero: Tomato soup is excellent for heart health. Thanks to its lycopene content, potassium, and fiber, it helps in lowering high blood pressure and cholesterol levels, reducing the risk of cardiovascular diseases. The soup's low saturated fat content also makes it a heart-friendly choice.

Rich in Vitamins and Minerals: Tomatoes are a natural source of several key nutrients, including vitamin C, potassium, folate, and vitamin K. Vitamin C is essential for a strong immune system, while potassium helps regulate fluid balance and nerve signals. Folate supports cell function and tissue growth, making tomato soup an all-around beneficial dish for maintaining good health.

Low in Calories, High in Flavor: For those watching their calorie intake, tomato soup is an excellent option. It's low in calories yet high in flavor, especially when made with fresh, organic tomatoes. Pair it with a salad or gluten free bread for a fulfilling, nutritious meal.

Digestive Health: The dietary fiber in tomatoes promotes digestive health and regular bowel movements. Fiber-rich foods like tomato soup can help prevent constipation and promote a healthy gut microbiome.

Versatility in Recipes: This Mediterranean diet staple lends itself to great versatility. It can be enjoyed on its own or jazzed up with herbs, spices, and other vegetables. From creamy and indulgent to light and refreshing, there's a tomato soup recipe for every palate and dietary need. We've put one together below for you to try out. If you're looking for a pantry ready option our Tunisian Tomato Soup is a must have. 

Plant-Based, Gluten-Free Tomato Soup Recipe

healthy tomato soup recipe

What you'll need:

  • 2 tablespoons olive oil
  • 1 large onion, diced
  • 2 cloves garlic, minced
  • 1 carrot, peeled and diced
  • 1 celery stalk, diced
  • 2 cans (14 oz each) diced tomatoes, with their juice (preferably organic)
  • 4 cups vegetable broth (ensure it's gluten-free and free from soy and corn)
  • 1 teaspoon sea salt (adjust to taste)
  • 1/2 teaspoon freshly ground black pepper (adjust to taste)
  • 1 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon crushed red pepper flakes (optional, for a spicy kick)
  • 1/2 cup coconut milk (or any other plant-based milk for creaminess)
  • Fresh basil leaves, for garnish

How to make it:

  1. Sauté the Veggies: In a large pot, heat the olive oil over medium heat. Add the onion and garlic, sautéing until they are soft and translucent, about 5 minutes. Add the carrot and celery, cooking for an additional 5 minutes until they start to soften.

  2. Add Tomatoes and Seasonings: Pour in the diced tomatoes with their juice, vegetable broth, salt, pepper, dried basil, oregano, and red pepper flakes (if using). Stir to combine.

  3. Simmer: Bring the mixture to a boil, then reduce the heat and simmer, uncovered, for about 20-25 minutes. The vegetables should be tender, and the flavors well blended.

  4. Blend the Soup: Use an immersion blender to puree the soup directly in the pot until smooth. Alternatively, you can cool the soup slightly and blend it in batches in a blender. Be careful when blending hot liquids.

  5. Add Creaminess: Stir in the coconut milk and heat through. Adjust the seasoning if necessary.

  6. Serve: Ladle the soup into bowls. Garnish with fresh basil leaves and a drizzle of olive oil if desired.

  7. Enjoy: Serve your delicious, plant-based tomato soup hot, perfect as a starter or paired with a side salad or gluten-free bread for a heartier meal.

Optional Additions:

  • For added texture, consider topping the soup with roasted chickpeas or gluten-free croutons.
  • For extra freshness, a squeeze of lemon juice before serving can brighten the flavors. 

Tomato soup is more than just a comfort food; it's a nutrient-dense, heart-healthy, and delicious choice. Whether you're looking for a low-calorie meal option or want to increase your intake of antioxidants and vitamins, tomato soup is a versatile and tasty solution. We recommend always keeping our Tunisian Tomato Soup in the pantry for a hearty meal. So, next time you're pondering over what to cook, remember the humble tomato soup – a dish that's good for your taste buds and your health!


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