Zesty tomato soup

Dietician's Tip

Tomatoes are a good source of the antioxidant lycopene. Lycopene is best absorbed when the tomatoes have been cooked.


  • 1 can (10.5 ounces) condensed low-sodium, low-fat tomato soup
  • 1 can (10.5 ounces) filled with fat-free milk
  • 1 medium tomato, chopped
  • 1 tablespoon chopped fresh basil or cilantro
  • 2 tablespoons croutons
  • 1 tablespoon freshly grated Parmesan cheese


In a saucepan, add the soup and milk. Whisk together until smooth. Warm over medium heat 7 to 10 minutes, stirring frequently. Add in the chopped tomato and herbs. Cook an additional 5 minutes, stirring occasionally.

Ladle even amounts into individual bowls and garnish each serving with 1 tablespoon croutons and 1 1/2 teaspoons Parmesan. Serve immediately.

Serving Information

Serves 2

Nutritional analysis per serving

Calories: 178
Total carbohydrate: 31 g
Cholesterol: 5 mg
Dietary fiber: 3 g
Monounsaturated fat: 0.5 g
Protein: 9 g
Saturated fat: 1 g
Serving size: About 1 1/2 cups
Sodium: 220 mg
Total fat: 2 g

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free): 1/2
Grains and grain products: 1/2
Vegetables: 4

Diabetes Meal Plan Choices

Milk and milk products: 1/2
Nonstarchy vegetables: 4
Starches: 1/2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1/2
Protein and dairy: 1/2
Vegetables: 4

Last Updated Dec 1, 2017

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