About the Recipe

Cream of Tomato Soup is a timeless comfort dish loved for its smooth texture, rich flavor, and warming simplicity. Rooted in classic European cooking and popularized around the world, this soup transforms humble tomatoes into something deeply satisfying and elegant. Ripe tomatoes are gently simmered with onions, garlic, and aromatic herbs, allowing their natural sweetness and slight acidity to develop into a balanced, full-bodied flavor.

What sets cream of tomato soup apart is the addition of cream, which softens the tanginess of the tomatoes and creates a silky, velvety consistency. The result is a comforting bowl that feels both light and indulgent at the same time.

Suitable For

• Heart health
• Weight management
• Anti-inflammatory diets

Portion

1 serving (~350 ml)

Ingredients

• 2 medium ripe tomatoes, chopped
• ¼ onion, chopped
• 2 garlic cloves, minced
• 1 tsp olive oil
• 1½ cups low-sodium vegetable broth
• 2 tbsp plain Greek yogurt (0–2% fat)
• 1 tbsp fresh basil or mixed herbs
• Black pepper to taste

Preparation

1. Heat olive oil in a pot over medium heat.
2. Sauté onion and garlic until soft and fragrant.
3. Add chopped tomatoes and cook for 5–7 minutes until they break down.
4. Pour in broth and simmer for 10–15 minutes.
5. Blend until smooth using a hand blender.
6. Reduce heat and stir in Greek yogurt.
7. Add herbs and black pepper.
8. Serve warm.

Nutritional Value

Per Serving

Clinical Modifications

Weight Loss (~110–130 kcal)

• Use 1 tbsp Greek yogurt instead of 2
• Reduce oil to ½ tsp
• Increase tomato volume

Result: Lower calories, high volume

Prediabetes / Type 2 Diabetes

• Avoid added sugar (often used in tomato soup)
• Pair with protein (e.g., tofu/chicken on side)

Benefit: Prevents glucose spikes

High Cholesterol

• Use 0% fat Greek yogurt
• Avoid cream or butter
• Maintain olive oil in small quantity

Benefit: Supports heart health

Hypertension (Low Sodium)

• Use low-sodium broth
• Avoid added salt
• Enhance flavor with basil, garlic, and herbs

Benefit: Better blood pressure control

High-Protein Version

• Add 2 tbsp hemp seeds
• OR Increase Greek yogurt to 3–4 tbsp

Result: Protein increases to ~10–12 g