Healthy Homemade Tomato Soup, Very Low Fat

Name: Creamy Tomato Soup (fat, dairy and gluten free)
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Yield: 4
Cuisine: American
Ingredients: 2 15-ounce cans of salt-free tomato sauce; 3 cups of salt-free chicken broth; 1 15-ounce can of white beans; 1 small onion, diced; 1 tablespoon olive oil, optional; 1/2 teaspoon oregano; Salt and black pepper to taste.; 1-2 sprigs of fresh basil for garnish

lynn

, on

Jan 25, 2022

Make this easy, Healthy Homemade Tomato Soup from start to finish in under an hour. Suggestions for substitutions are included as well. This delicious, creamy soup is Dairy-Free, Gluten-Free, and Low-Fat.

Why is it that on a rainy, cold day my mind latches on to Cream of Tomato soup with grilled cheese sandwiches and just can’t let go? It was as a result of this free association that on a rainy day over the Christmas holidays several years ago this recipe for a Creamy, but Healthy Homemade Tomato Soup came into being.

This comforting soup is basically free of fat (just 1 tablespoon of olive oil is necessary to sautee the onions) and free of dairy and gluten. But, and this is an important ‘but’, it is still delicious and creamy.

Healthy Homemade Tomato Soup in white bowl with fresh tomatoes in the background.

Only a Handful of Ingredients in this Easy Recipe

Chances are good that you have these homemade soup ingredients on hand. If not, they are easily sourced in your local grocery store.

Don’t get me wrong, I love all the spicy, oven-roasted, tomato basil soup recipes out there; but on this particularly chilly day, I craved a traditional and simple soup. That being said, there are options included in the recipe for those who are looking for a spicier and more flavored soup.

Tomato Sauce Substitutions for this Healthy Homemade Tomato Soup Recipe

What if you want to make this healthy tomato soup but don’t have two cans of tomato sauce? Not to worry my friends, I have you covered. I wrote a post all about what you can substitute for tomato sauce, check it out.

But, the short version is this, if you have canned tomatoes (San Marzano Tomatoes, Diced, or Whole Tomatoes), tomato puree, or tomato paste, you can make this Healthy Homemade Tomato Soup. In fact, while testing out tomato sauce substitutes, I made this tomato soup recipe with a can of tomato paste, as well as with my Copycat Nomato Sauce.

Check the notes in the recipe for how to make those substitutions.

Healthy Homemade Tomato Soup in white bowl with cheese crisp on top.

With the low fat-ness of the soup, I felt entitled to add a little cheese crisp on top!

A Creamy Soup without Dairy or Gluten?

So, how do you get the ‘creamy’ part of the Creamy Tomato Soup without the heavy cream? Do you remember this Creamy Turkey Soup recipe and its magic ingredient? If not, I’ll spill the beans (pun intended)…pureed white beans! This is exactly what I used in my creamy turkey soup, so be sure to check out that recipe as well! So, yes, you now have recipes for two creamy soups that don’t use cream! I’m working on more!

This simple ingredient is opening up a world of creamy, yet fat-free options for me, and this low-calorie soup is another great recipe as a result.

White or navy beans, well-pureed in your blender or food processor, add the creamy depth and texture that I look for in my creamy soup, without the fat. And, it has the added benefit of adding extra protein, fiber, and nutrition. Even the non-bean lovers in my family enjoy this soup and did not mind the addition of the beans.

I have (and love) a Vitamix, which is what I use to puree these beans. But I would imagine a regular blender would work well, too. I would add the beans and liquid in slowly, letting a small amount puree before you add more. Add water as necessary to get a pudding-like texture.

Healthy Homemade Tomato Soup in white bowl with fresh tomatoes and basil in the background.

I used the Costco brand (Kirkland’s) Organic Tomato Sauce and my homemade chicken stock for this Easy Tomato Soup Recipe. By the way, did you know that all Kirkland brand canned products are in BPA-free cans? One of the many reasons I love Costco.

Ways to Put Your Own Spin on This Simple Soup

Consider this recipe just a jumping-off point for you.

Add a 1-2 cloves of garlic or a 1/4 – 1/2 teaspoon of garlic powder for extra flavor.
Parmesan cheese (either in the form of a rind of parmesan cheese or sprinkled over top)
Red pepper flakes
Fresh Herbs (rosemary and thyme, in addition to oregano and basil)
Add a few sundried tomatoes before you blend the soup to a richer depth of flavor.
If you are looking for a Creamy Tomato Basil Soup, add a bunch of fresh basil or 1 1/2 teaspoons dry basil to the soup before you puree it.
Homemade croutons
Use almond milk or other nutmilk, coconut milk, bone broth, vegetable broth or vegetable stock instead of the chicken stock.

Creamy Tomato Soup (fat, dairy and gluten free)

Yield: 4 servings

Prep Time: 10 minutes

Cook Time: 40 minutes

Total Time: 50 minutes

A creamy tomato soup that is low fat, dairy- and gluten-free, but still very flavorful.

Ingredients

2 15-ounce cans of salt-free tomato sauce
3 cups of salt-free chicken broth
1 15-ounce can of white beans
1 small onion, diced
1 tablespoon olive oil, optional
1/2 teaspoon oregano
Salt and black pepper to taste.
1-2 sprigs of fresh basil for garnish

Instructions

If using olive oil, saute the onions in the oil over low heat until soft.
(If not using olive oil, place the tomatoes, broth, oregano, onions, salt and pepper in a pan together, over medium-low to medium heat. Cook for 30-45 minutes or until onion is soft)
Once onions soften, add tomatoes, broth, oregano, salt, and pepper and cook on medium-low to medium heat for 30 minutes.
While tomatoes cook, puree the white beans with their liquid in your food processor or blender. Add water as necessary to achieve a thick pudding consistency.
Add the pureed beans to your tomato mixture.
I use a hand blender/emulsion stick to make sure the soup is well blended. But You could just as easily add it to your blender to further combine it.

Notes

Tomato Sauce Substitutions:

Tomato Paste - 1/3 cup of tomato paste + 2/3 cup of water for every cup of tomato paste

Tomato Puree - is a little thicker than sauce. Just play it by ear, you may choose to add a little bit more broth or water. Use 15 ounces of puree for 15 ounces of sauce.

Canned Tomatoes - Drain and reserve the liquid. Once it is all whirled together, you may choose to add a little of the liquid back. Use a 15-ounce can of tomatoes for each 15-ounce can of sauce

Nomato Sauce - Follow directions, substituting Nomato Sauce 1:1 for Tomato Sauce

Recommended Products

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Nutrition Information:

Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 197Total Fat: 4gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 1mgSodium: 5mgCarbohydrates: 31gFiber: 8gSugar: 2gProtein: 11g

And what’s a bowl of creamy tomato soup without the requisite grilled cheese sandwich? These little cheese crisps, made from nothing more than grated cheddar cheese provided enough of the grilled cheese taste I needed to partner with the soup, without the gluten.