Fresh tomato soup with crispy herb toasts

Dietician's Tip

When fresh tomatoes are at their peak, their intense flavor makes this soup a treat. In winter, substitute vine-ripened hothouse tomatoes.

Ingredients

  • 8 slices whole-grain baguette, 1/2-inch thick
  • 1 tablespoon chopped fresh basil
  • 2 teaspoons chopped fresh oregano
  • 4 teaspoons grated Parmesan cheese
  • 4 tomatoes
  • 2 teaspoons olive oil
  • 1/2 small yellow onion, diced
  • 1 tablespoon tomato paste
  • 1 1/2 cups 1 percent low-fat milk
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper

Directions

Heat the broiler (grill). Arrange the baguette slices on a broiler pan and top each slice with a sprinkling of basil, oregano and cheese. Place about 4 inches from the heat source and broil (grill) until the cheese is melted, 45 to 60 seconds. Watch carefully to prevent burning. Set aside.

Peel, seed and dice the tomatoes. In a large, heavy saucepan, heat the olive oil over medium heat. Add the onion and saute until soft and translucent, about 4 minutes. Add the tomatoes and tomato paste and bring to a boil. Reduce the heat to medium-low and simmer, uncovered, until the soup thickens, 20 to 25 minutes.

In a blender or food processor, puree the soup in small batches until smooth and return to the pan. Note: The soup will be hot. Fill blender or processor no more than one-third full to avoid burns.

Stir in the milk, salt and pepper and reheat gently. Ladle into individual bowls, garnish each with 2 slices of herb toast and serve.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 148
Total carbohydrate: 21 g
Cholesterol: 5 mg
Dietary fiber: 3 g
Monounsaturated fat: 2 g
Protein: 7 g
Saturated fat: 1 g
Serving size: About 1 cup
Sodium: 345 mg
Total fat: 4 g

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free): 1/2
Grains and grain products: 1
Vegetables: 1

Diabetes Meal Plan Choices

Milk and milk products: 1/2
Nonstarchy vegetables: 1
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Protein and dairy: 1/2
Vegetables: 1

Last Updated Mar 30, 2017


Content from Mayo Clinic ©1998-2019 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. Terms of Use