For one, soup can help you get your fruit and veggie fix, which many people fall short of, the Centers for Disease Control and Prevention (CDC) notes. Also, soup is packed with water to help you stay hydrated and fiber, which makes you feel full. Research shows that consuming soup can provide the same satiety level as a higher-calorie dish, in turn promoting healthy weight management.
The Health Benefits of Tomatoes
Tomato-based soups can offer additional health benefits, in large part due to the high lycopene content found in tomatoes, past research suggests. Lycopene is a carotenoid, which is a type of antioxidant. Lycopene gives produce including pink grapefruit, tomato, and papaya its rosy hue. A population study published in August 2019 in the British Journal of Nutrition found that eating tomato and other lycopene-rich foods was associated with a reduced risk for heart disease and all causes of death. Another study, published in April 2015 in Nutrition Journal, suggests that tomato juice may lower triglyceride levels, help offset menopausal symptoms, and reduce anxiety in middle-aged women. That said, cooking tomatoes in soup is an ideal way to consume lycopene. That’s because this preparation method allows your body to better absorb the antioxidant, according to a study published in the Spanish journal Nutricion Hospitalaria. RELATED: A Detailed Guide to Healthy Eating With MyPlate
Why Homemade Tomato Soup Is Healthier Than the Canned Variety
To keep your ticker happy, skip the canned soup, which can be packed with sodium. For example, one can of condensed tomato soup comes with a whopping 1,110 milligrams (mg) of sodium, notes the U.S. Department of Agriculture (USDA). The American Heart Association (AHA) recommends 1,500 mg of sodium as an ideal daily limit for Americans. A sodium-rich diet can contribute to high blood pressure, according to the AHA. To help minimize your sodium intake, try whipping up one of these flavorful, nutritious recipes.
1. Traditional Cream of Tomato Soup
With six ingredients widely available in grocery stores and two simple steps, this recipe is perfect for soup-from-scratch beginners. What’s more, it comes together in about an hour. In addition to the ingredients, you need an oven and a blender to make this soup from San Diego–based E.A. Stewart, RD. Get the recipe at E.A. Stewart.
2. Tomato Soup Pasta
Get the recipe at Shaw Simple Swaps. RELATED: Tomatoes, Plus 9 Other Foods That Can Help Fight Cancer
3. Slimmed-Down Creamy Tomato Soup
Get the recipe from Food & Nutrition Solutions by Jill.
4. Tomato White Bean Soup With Kale Pesto
If you want to make your tomato soup a meal instead of a comforting side, this recipe from Westchester, New York–based Jessica Levinson, RDN, has you covered. The addition of cannellini beans boosts both the fiber and protein content of the recipe, as the USDA notes, and these factors make for a more satisfying meal. Pair that with the carrots and celery blended into the base of the soup, and you have a veggie-packed dish. Get the recipe at JessicaLevinson.com. RELATED: 8 Low-Carb Veggies to Enjoy if You Have Type 2 Diabetes
5. Low-Carb Roasted Tomato Soup
Get the recipe at Wholesome Yum.
6. Whole 30 Chili
Whole30 is a popular eating plan that functions as an elimination diet. It may result in weight loss, but the ultimate goal is to help you identify foods that may be triggering unpleasant mental or physical effects (anxiety or a tummy ache, for instance). For the 30-day elimination period, the rules are strict — no grains, sugar, or alcohol, to name a few restrictions — but this hearty chili recipe, also from Krampf, is allowed. By combining tomato with a variety of other “real” foods like veggies and seasonings, as Whole30 mandates, you’ll have a bowl loaded with flavor and nutrition. Get the recipe at Wicked Spatula. RELATED: 9 Rules Every Whole30 Beginner Should Follow
7. Lazy Creamy Tomato Basil Soup
Sometimes the idea of making homemade soup sounds appealing, but you don’t have the right ingredients on hand. Luckily, this recipe from Wasilla, Alaska–based blogger Megan Ancheta calls for many ingredients you probably already have in your pantry and refrigerator (and if you don’t, the recipe developer offers substitution recommendations!). By simply tossing the ingredients together and allowing them to simmer, you can have a fresh, delicious creamy soup in under 30 minutes. Get the recipe at Allergy Free Alaska.
8. White Bean and Sausage Tomato Stew
Get the recipe at Marisa Moore.
9. Creamy Dairy-Free Tomato Soup
It can sound like an oxymoron — a cream soup without dairy. But this recipe from Green Bay, Wisconsin–based blogger Melissa Belanger highlights just how easy it can be to create without sacrificing the smooth, creamy consistency you love. By swapping out the traditional cream for plant-based coconut milk, you can remove the dairy and enjoy an allergen-friendly option that fits most meal plans. Get the recipe at Simply Whisked.
10. Slow Cooker Tomato Basil Parmesan Soup
If you prefer a more hands-off approach to making soup, this recipe by Utah-based blogger Tiffany Azure is for you. Using a slow cooker, you can toss in your ingredients and allow them to almost cook themselves without having to spend time babysitting the stove. Whether you enjoy using fresh or canned tomatoes, this recipe works perfectly to create a soothing, delicious soup your whole family will love. Get the recipe at Creme de la Crumb.
