Healthy Creamy Tomato Soup Recipe Has a Protein-Rich Secret Ingredient (No Cream) by Donna John
When I go out for a salad or sandwich for lunch, if the restaurant offers creamy tomato soup, there will be a cup or bowl of it sitting on the table. Who could resist? But I learned that many creamy tomato soup recipes contain a lot of fat from heavy cream and added sugar. This healthier creamy tomato soup recipe that you can easily make at home is made with no added sugar and healthy, protein-rich Greek yogurt (read about the health benefits of Greek yogurt).
To make this delicious tomato soup recipe you will need just a few simple ingredients. Here is your shopping list: olive oil, onion, carrots, celery, garlic, tomato paste, a can of whole peeled tomatoes, broth (vegetable or chicken), baby spinach and plain Greek yogurt. The gluten-free soup cooks up on the stovetop in about 25 minutes. The soup gets its sweetness from the carrots.
Not only are you getting a healthy dose of Greek yogurt, but also the health benefits of tomatoes, health benefits of onion and health benefits of spinach (no one will even know it is in there!). Serve this tasty creamed soup for lunch or dinner. It's delicious with a sandwich or crisp, fresh salad.
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Cuisine: American
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 6
Ingredients
- 2 tablespoons olive oil
- 1 onion, chopped
- 2 large carrots, chopped
- 3 ribs celery, chopped
- 3 cloves garlic, minced
- 2 tablespoons tomato paste
- 1 can (28 ounces) whole peeled tomatoes
- 2 cups vegetable broth or chicken broth
- 3 cups baby spinach
- 1/2 cup plain Greek yogurt
Helpful Products
- Recipe Box
- Soup Pot
- Ladle
- Cutting Board
- Chef Knife
- Measuring Cups
- Measuring Spoons
- Soup Bowls
- Salt and Pepper
- Immersion Blender
- Blender
- Airtight Containers
Recipe Notes
- If you don't have an immersion blender, blend the soup in two batches (be careful, it's hot!) in a regular blender until smooth. Return to the pot.
- I sometimes like to add fresh basil before blending.
- For added flavor, use fire-roasted tomatoes and a sprinkle of dried Italian seasoning.
- Store any leftover soup in an airtight container in the fridge for up to four days.
Here's how to make it:
- Heat the olive oil in a soup pot. Add the onions, carrots and celery. Cook until vegetables soften, about 5 minutes.
- Add the garlic and cook, stirring, for 30 seconds. Add the tomato paste and cook, stirring, for 30 more seconds.
- Pour in the can of tomatoes and broth. Stir. Season with salt and black pepper, to taste. Bring to a boil, reduce heat, cover and simmer gently for about 15 minutes.
- Add the spinach and cook for 2 minutes. Stir in the yogurt.
- Blend the soup using an immersion blender until smooth. Taste and add more seasonings, if needed.
Nutrition Facts Per Serving
Calories: 161
Total Fat: 5.3g
Saturated Fat: 0.8g
Cholesterol: 0mg
Sodium: 359mg
Total Carbohydrate: 19.9g
Dietary Fiber: 5g
Total Sugars: 11.3g
Protein: 11g
Vitamin D: 0mcg
Calcium: 177mg
Iron: 3mg
Potassium: 993mg
Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. This recipe has been analyzed by VeryWellFit. However, any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.
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