I didn’t grow up eating tomato soup. Honestly, I don’t think I have ever tried the classic Campbell’s Tomato Soup. But at work not too long ago, one of the doctors decided to treat our team to lunch and it happened to include a variety of soups, including creamy tomato basil. I tried it for the first time and really liked it!
Then a few weeks ago, Panera’s Tomato Basil Soup for the home was being sampled at Sam’s Club. I thought to myself “Yes! This is a perfect weeknight dish.” Then I looked at the label…wha, whaaa….
Now, there wasn’t anything in particular that stood out to me as an ingredient that I would advise you to never consume. It is more about how many ingredients were in the product. As I grow into my role as an oncology dietitian I am even more inclined to eat the most whole food products I can. The best way to do to that is to make our own meal with the purest ingredients possible.
Tomatoes are a wonderful food. It is actually on the American Institute for Cancer Research’s website for “Foods that Fight Cancer.” Tomatoes contain the phytochemical lycopene, which you may have heard of related to marketing for ketchup, which also contains lycopene. Animal studies have linked the consumption of tomato compounds to large decreases in prostate cancer risk (Foods That Fight Cancer, n.d.). In other laboratory studies, tomato components have also been shown to impact cancer cells of the breast, lung, and endometrium (Foods That Fight Cancer, n.d.).
Bottom line? I think you should make this tasty, simple, and cancer-fighting soup today. Consider making a batch and freeze left overs for another easy weeknight meal, lunch, or a weekend lunch during the football games–that’s how we enjoyed it today! We served our’s with a grilled cheese sandwich on wheat bread with reduced-fat cheddar cheese. Mmmmm…
Ditch that canned or store bought tomato soup. Make your own today!
- 5 large carrots, peeled, rinsed, and diced
- 1 yellow onion, diced
- 2 cloves garlic, diced
- 3 stalks celery, rinsed and diced
- 2 tablespoons butter
- 2 tablespoons olive oil
- 2, 28 ounce cans, no-salt added, whole peeled tomatoes
- 3 cups low-sodium, chicken stock or broth
- 2 tablespoons dried basil
- Ground pepper, to taste
- 1 cup, 2% milk
- Chop all vegetables relatively the same size.
- Warm the butter and olive oil together in a large saucepan.
- Add the chopped vegetables and sauté for 5 minutes over medium heat.
- Add the dried basil and sauté for an additional 3 minutes.
- Add the tomatoes (with juice) and chicken stock. Simmer for 20-25 minutes, stirring at regular intervals, until the tomatoes and veggies are soft.
- Use an immersion blender to puree the soup until smooth. Add pepper to taste.
- Remove the soup from heat. Stir in the milk.
- Serve with a whole wheat grilled cheese sandwich. Enjoy!
- Nutrition Facts, per 1 serving: 164 calories, 8 grams fat, 3 grams saturated fat, 4 grams monounsaturated fat, 1 gram polyunsaturated fat, 552 milligrams sodium, 726 milligrams potassium, 10 milligrams cholesterol, 21 grams carbohydrates, 4 grams fiber, 5 grams protein, 61% vitamin A, 27% vitamin C, 13% calcium, 17% iron.