Healthy Homemade Tomato Soup

Tomato soup is a great classic soup and as a classic commercial taught us, it’s mmm mmm good – that is unless its include ingredients like high fructose corn syrup and high levels of sodium and preservatives you don’t want. Some store brands include wheat flour which is an issue if you eat gluten-free. If you keep canned or boxed soups in your pantry for meals in a pinch, try this easy, healthy homemade tomato soup recipe.  Freeze extra soup for a rainy day and kick the can to the curb. You probably have everything in your pantry.

Healthy Homemade Tomato Soup

A voice from above predictably calls out around noon time – “can I get some lunch”?  That would be my husband calling from “command central”, his home office. Today I was going to be ahead of the game. When he called, lunch was going to be ready. Then the memory of my mom’s lunchtime solution came to mind – tomato soup. It was perfect for this gray day. All it takes is a few pantry staples.

Pantry Staple Ingredients

For tomatoes, I use organic, fire-roasted style for their smoky flavor, but regular diced tomatoes are fine. For broth, I use frozen, thawed, homemade chicken broth. Turkey broth or vegetable broth work just as well. Using vegetable broth makes this soup vegan. Use your favorite low sodium canned or boxed brand if you don’t have homemade. For vegetable broth, only homemade will do, because the canned and boxed brands taste awful. Homemade vegetable broth is very quick to make. Check out my recipe. Without a pressure cooker, just simmer for about an hour, then strain, cool and freeze.

For a twist on the classic flavor I like to add a little ground cumin and smoked spiced including smoked paprika, salt and black pepper for a smoky flavor. If you like things spicy, add a pinch or two of ground chipotle pepper, which is dried and smoked jalapeño peppers. These spices give the soup a Southwestern flavor. If regular paprika is all you have, use that. For a creamy style tomato soup, add a little canned coconut milk. It’s fantastic.

Tips on Pureeing Soup

Blenders perform best for pureeing soups. As soup is hot, fill the blender container no more than half full. Split the blending into two batches and don’t try to puree it all at once. Place a folded kitchen towel over the top of the lid to be safe. Start on a low speed and build up to high. Another option is to serve the soup chunky and skip the puree step.

This post was updated from 11/16/2009

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Healthy Homemade Tomato Soup

Homemade tomato soup beats anything out of a box or can. This recipe goes together quickly and can be made in about 30 minutes with ingredients you probably have in your pantry. I use fire-roasted tomatoes and smoked spices for a smoky flavor, but regular tomatoes and spices work fine too.

Prep Time 5 minutes

Cook Time 25 minutes

Total Time 30 minutes

Servings 6

Ingredients

Soup

• 1 tablespoon extra virgin olive oil divided use
• 1 medium onion, finely chopped 1 1/4 cups
• 3-4 large garlic cloves, finely chopped
• 2-3 cups broth, preferably homemade chicken, turkey or vegetable
• 2-28 ounce  cans diced tomatoes I use fire-roasted
• 1 teaspoon dried thyme or oregano leaves or 1 tablespoon fresh chopped
• 2 teaspoons ground cumin optional
• 2 teaspoons smoked paprika optional
• 1/4 teaspoon sea salt
• 1/4 teaspoon ground black pepper
• Optional garnishes: fresh chopped chives

Optional Garnishes

• fresh chopped chives or scallions
• fresh chopped cilantro or parsley

Instructions

• In a large pot (4-5 quarts), heat the oil over medium-low heat. Add the onion and cook, stirring occasionally, until soft but not browned, about 4 minutes. Next add the dried herbs and spices and cook stirring 1-2 minutes. Add the garlic and cook another 1 minute.
• Add the broth and tomatoes with their juices. Bring to a simmer over medium-high heat. Reduce the heat to low, cover, and simmer for 20-25 minutes to blend the flavors. Let the soup cool briefly and then purée in batches in a blender.
• Rinse the pot and return the soup to the pot to heat if needed (or if it has been refrigerated). Serve warm, garnished as desired. At serving, drizzle top oft he soup with additional olive oil if desired. 
  

Notes

Notes on Safe Blending: When blending hot liquids do not fill the blender more than half full. Start slow then turn up the speed. And cover the top with a kitchen towel for safety. For a creamy style soup: This soup is great the way it is, but if you prefer a creamy-style soup, add a little coconut milk.

Nutrition

Serving: 12g