RecipeCreamy Tomato Soup

Nutrition Facts
Amount per Serving
  • Calories: 150
  • Protein: 5.5g
  • Total Fat: 5g
    • Saturated Fat: 0.5g
    • Unsaturated Fat: 4.5g
  • Cholesterol: 0mg
  • Total Carbohydrate: 24g
  • Dietary Fiber: 5g
  • Total Sugar: 10g
    • Natural Sugar: 10g
    • Added Sugar: 0g
  • Sodium: 500mg

The carrots and tomatoes supply antioxidants that protect your skin and eyes, and the tofu contributes a dose of filling protein. You can enjoy two hearty cups for only 150 calories, which is a huge savings from the restaurant version, which goes for as much as 600 calories. Enjoy a steamy bowl with this soup’s classic pairing: a grilled cheese sandwich on whole-grain bread.

For more health-ified recipes, check out From Junk Food to Joy Food.

  • Prep time
  • Total Time
This recipe makes 4 Servings
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 medium carrots, peeled and chopped
  • 2 cloves garlic, crushed
  • 3 tablespoons no-salt-added tomato paste
  • One 28- ounce can diced fire-roasted tomatoes
  • 8 ounces silken tofu, drained and cut into large cubes
  • Salt, to taste
  • Ground black pepper, to taste

Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and garlic and sauté until vegetables are tender, about 8 minutes. Add the tomato paste and cook, stirring constantly, for 1 minute.

Add the canned tomatoes. Fill the empty tomato can with water and pour the water into pot. Bring the soup to a boil, cover the pot, reduce the heat to low, and simmer for 15 minutes. Stir in the tofu and simmer, uncovered, for 15 more minutes.

Puree the soup in small batches in a blender until completely smooth. (Alternatively, use an immersion blender to puree the soup directly in the pot.) Season with salt and black pepper.

Serving size: 2 cups


For more tasty soup recipes, try my Creamy Broccoli Soup and my Non-Dairy Cream of Mushroom Soup.