Healthy Tomato Soup Recipe – A Nutritious and Delicious Comfort Food

Healthy Tomato Soup Recipe

Tomato soup is a classic comfort dish loved by people of all ages. It is easy to prepare, rich in flavor, and packed with essential nutrients. Whether you are looking for a warm bowl on a cold winter night or a light yet satisfying meal, this healthy tomato soup recipe is perfect for you. In this article, we will cover a homemade, preservative-free tomato soup recipe that is delicious, nutritious, and easy to make.

Why Choose Homemade Tomato Soup?

Store-bought tomato soup often contains preservatives, artificial flavors, and excessive sodium. By preparing your own tomato soup at home, you can ensure that every ingredient is fresh and healthy. Homemade tomato soup is rich in antioxidants, vitamins, and minerals, making it an excellent addition to a balanced diet.

Health Benefits of Tomato Soup

Tomatoes are a powerhouse of nutrients. Here are some key health benefits:

1. Rich in Lycopene: Tomatoes contain lycopene, an antioxidant that helps protect cells from damage and supports heart health.
2. Boosts Immunity: The combination of tomatoes, garlic, and spices enhances the immune system.
3. Aids Digestion: Tomato soup is light on the stomach and promotes healthy digestion.
4. Supports Weight Loss: Low in calories yet filling, tomato soup is an ideal choice for weight management.
5. Improves Skin Health: The vitamins in tomatoes contribute to glowing and healthy skin.

Ingredients for Healthy Tomato Soup

To prepare this delicious and healthy tomato soup, you will need:

• 6 large ripe tomatoes (chopped)
• 1 medium onion (chopped)
• 3 cloves garlic (minced)
• 1 medium carrot (chopped)
• 1 small beetroot (optional, for color and nutrition)
• 2 cups vegetable broth or water
• 1 tablespoon olive oil
• 1 teaspoon black pepper
• 1 teaspoon Himalayan salt or sea salt
• 1 teaspoon dried oregano or basil
• ½ teaspoon red chili flakes (optional, for spice)
• ½ teaspoon turmeric powder (for anti-inflammatory benefits)
• ¼ cup fresh coriander or parsley (for garnish)
• ½ cup low-fat milk or coconut milk (for creaminess, optional)

Step-by-Step Cooking Instructions

Step 1: Preparing the Ingredients

• Wash the tomatoes, carrot, and beetroot thoroughly.
• Chop the tomatoes, onion, carrot, and beetroot into small pieces.
• Mince the garlic and set aside.

Step 2: Cooking the Base

• In a large pot, heat olive oil over medium heat.
• Add chopped onions and garlic, and sauté until they turn golden brown.
• Add the chopped carrots and beetroot, and stir for a few minutes.

Step 3: Adding Tomatoes and Spices

• Add the chopped tomatoes to the pot and cook for 5-7 minutes until they turn soft.
• Sprinkle salt, black pepper, oregano, chili flakes, and turmeric powder.
• Stir well to coat the vegetables with the spices.

Step 4: Simmering

• Pour in the vegetable broth or water.
• Cover the pot and let it simmer on low heat for 15-20 minutes until all vegetables are soft.

Step 5: Blending

• Once the mixture has cooled slightly, blend it using a hand blender or regular blender until smooth.
• Strain the soup through a sieve for a silky texture (optional).

Step 6: Final Touches

• Return the soup to the pot and add low-fat milk or coconut milk if desired.
• Let it cook for another 2-3 minutes.
• Adjust seasoning to taste.

Step 7: Garnishing and Serving

• Pour the soup into bowls.
• Garnish with fresh coriander or parsley.
• Serve hot with whole-grain bread or a side salad.

Tips for the Perfect Tomato Soup

1. Use Fresh Tomatoes: Ripe, juicy tomatoes enhance the flavor of the soup.
2. Add Beetroot for a Rich Color: A small piece of beetroot makes the soup visually appealing and boosts its nutrition.
3. Blend for a Smooth Texture: Straining the soup gives it a restaurant-style silky consistency.
4. Customize the Spice Level: Adjust the amount of black pepper and chili flakes based on your preference.
5. Pair with Healthy Sides: Serve with whole-wheat croutons, grilled vegetables, or a green salad for a complete meal.

Nutritional Information (Per Serving)

• Calories: 120 kcal
• Protein: 3g
• Carbohydrates: 20g
• Fiber: 5g
• Fats: 4g
• Vitamin C: 35% of Daily Value
• Vitamin A: 40% of Daily Value

Conclusion

This homemade healthy tomato soup is a perfect blend of taste and nutrition. It is easy to prepare, free from artificial additives, and packed with vitamins and antioxidants. Whether you enjoy it as a starter or a main course, this soup is sure to be a comforting and nourishing addition to your diet.

Give this recipe a try and enjoy a bowl of wholesome goodness!