Mayo Clinic Health Library

Recipe: Zesty tomato soup

Updated: 11-01-2011

Dietitian's tip: Tomatoes are a good source of lycopene, an antioxidant that may help protect against cancer and cardiovascular disease. Lycopene is most plentiful in red tomatoes and is best absorbed when the tomatoes have been cooked.

Ingredients

Serves: 2

  • 1 can (10.5 ounces) condensed low-sodium, low-fat tomato soup
  • 1 can (10.5 ounces) filled with fat-free milk
  • 1 medium tomato, chopped
  • 1 tablespoon chopped fresh basil or cilantro
  • 2 tablespoons croutons
  • 1 tablespoon freshly grated Parmesan cheese

Directions

In a saucepan, add the soup and milk. Whisk together until smooth. Warm over medium heat about 7 to 10 minutes, stirring frequently. Add in the chopped tomato and herbs. Cook an additional 5 minutes, stirring occasionally.

Ladle even amounts into individual bowls and garnish each serving with 1 tablespoon croutons and 1 1/2 teaspoons Parmesan cheese. Serve immediately.

Nutritional Analysis per serving
  • Calories: 194
  • Total carbohydrate: 33 g
  • Cholesterol: 5 mg
  • Dietary fiber: 2 g
  • Monounsaturated fat: < 0.5 g
  • Protein: 10 g
  • Saturated fat: 1 g
  • Sodium: 616 mg
  • Total fat: 3 g
Click to expand tables
Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings