Healthy Homemade Tomato Soup, Very Low Fat
Make this easy, Healthy Homemade Tomato Soup from start to finish in under an hour. Suggestions for substitutions are included as well. This delicious, creamy soup is Dairy-Free, Gluten-Free, and Low-Fat.
This comforting soup is basically free of fat (just 1 tablespoon of olive oil is necessary to sautee the onions) and free of dairy and gluten. But, and this is an important ‘but’, it is still delicious and creamy.
So, how do you get the ‘creamy’ part of the Creamy Tomato Soup without the heavy cream? I’ll spill the beans (pun intended)…pureed white beans! This simple ingredient is opening up a world of creamy, yet fat-free options for me, and this low-calorie soup is another great recipe as a result.
Only a Handful of Ingredients in this Easy Recipe
Chances are good that you have these homemade soup ingredients on hand. If not, they are easily sourced in your local grocery store.
Don’t get me wrong, I love all the spicy, oven-roasted, tomato basil soup recipes out there; but on this particularly chilly day, I craved a traditional and simple soup. That being said, there are options included in the recipe for those who are looking for a spicier and more flavored soup.
Tomato Sauce Substitutions for this Healthy Homemade Tomato Soup Recipe
What if you want to make this healthy tomato soup but don’t have two cans of tomato sauce? Not to worry my friends, I have you covered. I wrote a post all about what you can substitute for tomato sauce, check it out. In fact, while testing out tomato sauce substitutes, I made this tomato soup recipe with a can of tomato paste, as well as with my Copycat Nomato Sauce.
White or navy beans, well-pureed in your blender or food processor, add the creamy depth and texture that I look for in my creamy soup, without the fat. And, it has the added benefit of adding extra protein, fiber, and nutrition. Even the non-bean lovers in my family enjoy this soup and did not mind the addition of the beans.
I have (and love) a Vitamix, which is what I use to puree these beans. But I would imagine a regular blender would work well, too. I would add the beans and liquid in slowly, letting a small amount puree before you add more. Add water as necessary to get a pudding-like texture.
Ways to Put Your Own Spin on This Simple Soup
Consider this recipe just a jumping-off point for you.
- Add a 1-2 cloves of garlic or a 1/4 – 1/2 teaspoon of garlic powder for extra flavor.
- Parmesan cheese (either in the form of a rind of parmesan cheese or sprinkled over top)
- Red pepper flakes
- Fresh Herbs (rosemary and thyme, in addition to oregano and basil)
- Add a few sundried tomatoes before you blend the soup to a richer depth of flavor.
- If you are looking for a Creamy Tomato Basil Soup, add a bunch of fresh basil or 1 1/2 teaspoons dry basil to the soup before you puree it.
- Homemade croutons
- Use almond milk or other nutmilk, coconut milk, bone broth, vegetable broth or vegetable stock instead of the chicken stock.
Healthy Homemade Tomato Soup, Very Low Fat
- 2 15-ounce cans of salt-free tomato sauce
- 3 cups of salt-free chicken broth
- 1 15-ounce can of white beans
- 1 small onion, diced
- 1 tablespoon olive oil, optional
- 1/2 teaspoon oregano
- Salt and black pepper to taste.
- 1-2 sprigs of fresh basil for garnish
- If using olive oil, saute the onions in the oil over low heat until soft.
- (If not using olive oil, place the tomatoes, broth, oregano, onions, salt and pepper in a pan together, over medium-low to medium heat. Cook for 30-45 minutes or until onion is soft)
- Once onions soften, add tomatoes, broth, oregano, salt, and pepper and cook on medium-low to medium heat for 30 minutes.
- While tomatoes cook, puree the white beans with their liquid in your food processor or blender. Add water as necessary to achieve a thick pudding consistency.
- Add the pureed beans to your tomato mixture.
- I use a hand blender/emulsion stick to make sure the soup is well blended. But You could just as easily add it to your blender to further combine it.
- Tomato Sauce Substitutions:
- Tomato Paste - 1/3 cup of tomato paste + 2/3 cup of water for every cup of tomato paste
- Tomato Puree - is a little thicker than sauce. Just play it by ear, you may choose to add a little bit more broth or water. Use 15 ounces of puree for 15 ounces of sauce.
- Canned Tomatoes - Drain and reserve the liquid. Once it is all whirled together, you may choose to add a little of the liquid back. Use a 15-ounce can of tomatoes for each 15-ounce can of sauce
- Nomato Sauce - Follow directions, substituting Nomato Sauce 1:1 for Tomato Sauce