This simple, heartwarming, and low-fat cream of tomato soup is a comforting and healthful dish. With its creamy texture and rich taste, it's hard to believe that it's low in fat. The perfect soup for a light lunch or dinner, this recipe is easy to prepare and delicious.
The ingredients for this soup are easily found in most households. However, one ingredient, the fat-free evaporated milk, might not be a pantry staple for all. It is a form of concentrated milk that has had about 60% of the water removed, giving the soup a rich and creamy texture without the added fats. You can find it in the baking or canned goods aisle of the supermarket.
Ingredients for Low-Fat Cream of Tomato Soup
Diced tomatoes: The primary ingredient of the soup which gives it its unique flavor and texture.
Onion: Adds a depth of flavor to the soup.
White sugar: Balances out the acidity of the tomatoes.
Salt: Enhances the overall flavors of the soup.
Ground cloves: Gives the soup a hint of warmth and spicy undertones.
Ground black pepper: Adds a mild heat to the soup.
Fat-free evaporated milk: Gives the soup it's creamy texture without adding any extra fat.
One reader, Laurella Jurado says:
This low-fat cream of tomato soup recipe is a game-changer! It's incredibly flavorful and satisfying, and the use of fat-free evaporated milk makes it guilt-free. The blend of spices adds a delightful twist. It's a must-try for anyone looking for a healthier, yet delicious, soup option.
Techniques Required for Making Low-Fat Cream of Tomato Soup
How to prepare the tomato soup: This technique involves cooking the diced tomatoes, onion, sugar, salt, cloves, and black pepper in a saucepan, then blending the mixture until smooth and adding evaporated milk to create the soup.
How to blend the soup: After cooking the tomato mixture, carefully pour it into a blender and puree in batches until smooth. It's important to hold down the blender lid with a folded kitchen towel and use quick pulses to get the soup moving before leaving it on to puree.
How to heat the soup with evaporated milk: Once the blended soup is returned to the saucepan, it should be heated over low heat and stirred in with the evaporated milk until hot, taking care not to boil it.
These techniques are crucial for creating a delicious low-fat cream of tomato soup.
How To Make Low-Fat Cream of Tomato Soup
Pureed for a smooth and creamy low-fat dish, this cream of tomato soup recipe is the perfect addition to your weight loss diet.
Serves:
Ingredients
- 14.5ozdiced tomatoes,(2 cans) undrained
- 2tbsponion,chopped
- 1½tbspwhite sugar
- 2tspsalt
- ⅛tspground cloves
- ½tspground black pepper
- 12ozfat-free evaporated milk,(1 can)
Instructions
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Pour tomatoes with their juice into a saucepan. Mix in onion, sugar, salt, cloves, and black pepper.
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Bring to a boil over medium heat, then reduce heat to a simmer. Cook for about 10 minutes until the onion is tender.
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Pour the soup into a blender, filling the pitcher no more than halfway full. Hold down the lid of the blender with a folded kitchen towel, and carefully start the blender.
-
Use a few quick pulses to get the soup moving before leaving it on to puree. Puree in batches until smooth and pour into a clean pot.
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Return blended soup to the saucepan, and stir in the evaporated milk.
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Place over low heat, and cook for about 1 minute just until hot.
Recipe Notes
Alternatively, use a stick blender and puree the soup right in the cooking pot.
Nutrition
- Calories: 150.45kcal
- Fat: 6.78g
- Saturated Fat: 3.98g
- Trans Fat: 0.00g
- Monounsaturated Fat: 2.05g
- Polyunsaturated Fat: 0.34g
- Carbohydrates: 17.21g
- Fiber: 2.64g
- Sugar: 14.51g
- Protein: 6.90g
- Cholesterol: 24.66mg
- Sodium: 461.16mg
- Calcium: 267.83mg
- Potassium: 492.63mg
- Iron: 0.99mg
- Vitamin A: 76.46µg
- Vitamin C: 14.93mg
Technique Tip for Achieving a Silky Smooth Consistency
When blending hot liquids like the tomato soup, it's crucial to not fill the blender more than halfway. This is because the heat can create pressure inside the blender, causing the lid to pop off and potentially causing burns. Also, remember to start with a few quick pulses before leaving the blender on to puree. This helps to prevent the liquid from splashing and ensures a smoother consistency.
Time-Saving Tips for Preparing This Recipe
Prep ahead: Chop and measure all ingredients in advance to streamline the cooking process.
One-pot wonders: Opt for recipes that allow you to cook everything in a single pot or pan to minimize cleanup time.
Batch cooking: Make a large quantity of the soup and freeze it in individual portions for quick and easy meals later on.
Use kitchen gadgets: Utilize tools like a food processor or immersion blender to speed up the blending process.
Time-saving ingredients: Consider using pre-chopped onions or canned diced tomatoes to cut down on prep time.
Substitute Ingredients For Low-Fat Cream of Tomato Soup Recipe
diced tomatoes - Substitute with fresh tomatoes: Fresh tomatoes can be used as a substitute for canned diced tomatoes. Simply blanch the fresh tomatoes, remove the skin, and dice them to use in place of canned tomatoes.
onion - Substitute with shallots: Shallots have a milder and sweeter flavor compared to onions, making them a great substitute in recipes where a more delicate onion flavor is desired.
white sugar - Substitute with honey: Honey can be used as a natural sweetener in place of white sugar, adding a subtle floral flavor to the soup.
salt - Substitute with low-sodium soy sauce: Low-sodium soy sauce can be used to add a savory and salty flavor to the soup while reducing the overall sodium content.
ground cloves - Substitute with ground nutmeg: Ground nutmeg can provide a warm and slightly sweet flavor similar to cloves, making it a suitable substitute in the recipe.
ground black pepper - Substitute with white pepper: White pepper can be used as a milder alternative to black pepper, providing a subtle heat and flavor to the soup.
fat-free evaporated milk - Substitute with low-fat Greek yogurt: Low-fat Greek yogurt can be used to add creaminess to the soup while reducing the fat content and adding a tangy flavor.
Best Way to Present This Low-Fat Tomato Soup
Elevate the plating: When presenting the low-fat cream of tomato soup, focus on creating a visually appealing presentation. Use a wide-rimmed bowl to showcase the vibrant color of the soup and allow for artistic drizzling or garnishing.
Incorporate microgreens: Sprinkle a delicate arrangement of microgreens on top of the soup to add a pop of color and a hint of freshness. This will not only enhance the visual appeal but also provide a subtle contrast in texture.
Artful drizzling: Utilize a small squeeze bottle to create an artful drizzle of fat-free evaporated milk on the surface of the soup. This technique adds a touch of elegance and sophistication to the presentation.
Garnish with precision: Carefully place a few thinly sliced cherry tomatoes or a chiffonade of fresh basil on top of the soup. The precision in garnishing will demonstrate attention to detail and elevate the overall aesthetic.
Use contrasting crockery: Consider serving the soup in a contrasting-colored crockery to make the vibrant red of the tomato soup stand out. This choice can add a touch of drama to the presentation.
Essential Tools for Making Cream of Tomato Soup
Saucepan: A saucepan is a deep cooking vessel with a handle and often a lid, used for cooking soups, sauces, and other liquids.
Blender: A blender is a kitchen appliance used to mix, purée, or emulsify food and other substances.
Spatula: A spatula is a flat, flexible utensil used for lifting, flipping, or spreading foods.
Kitchen towel: A kitchen towel is a cloth used for drying dishes, wiping surfaces, and handling hot cookware.
Measuring spoons: Measuring spoons are used to measure small amounts of ingredients accurately.
Cooking pot: A cooking pot is a large, deep container with a handle and often a lid, used for cooking stews, soups, and boiling foods.
Cutting board: A cutting board is a durable board used to protect countertops and provide a stable surface for cutting and chopping ingredients.
Can opener: A can opener is a tool used to open metal cans.
Ladle: A ladle is a long-handled spoon with a deep bowl, used for serving soups, stews, and sauces.
How To Store and Freeze Leftover Cream of Tomato Soup
- Allow the cream of tomato soup to cool completely before storing or freezing.
- For short-term storage, transfer the cooled soup to an airtight container and refrigerate for up to 5 days.
- To freeze the soup:
- Portion the cooled soup into freezer-safe containers or resealable bags, leaving some space at the top for expansion during freezing.
- Label the containers or bags with the date and contents.
- Place the containers or bags in the freezer, laying them flat for easier storage.
- Cream of tomato soup can be frozen for up to 3 months.
- To reheat the soup:
- Thaw the frozen soup in the refrigerator overnight.
- Transfer the thawed soup to a saucepan and heat over medium-low heat, stirring occasionally, until heated through.
- If the soup appears too thick after thawing, add a little water or broth to achieve the desired consistency.
- Adjust the seasoning if needed before serving.
- Avoid repeatedly freezing and thawing the soup, as this can affect its texture and quality.
How To Reheat Leftover Tomato Soup
Stovetop method: pour the leftover low-fat cream of tomato soup into a saucepan and heat it over medium-low heat, stirring occasionally, until it reaches your desired temperature. Be careful not to let the soup boil, as this can cause the evaporated milk to curdle and affect the texture of the soup.
Microwave method: transfer the leftover soup into a microwave-safe bowl and cover it with a microwave-safe lid or plastic wrap, leaving a small vent for steam to escape. Microwave on high power in 30-second intervals, stirring between each interval, until the soup is heated through. The time required will depend on the amount of soup and the power of your microwave.
Double boiler method: if you want to reheat the soup more gently to preserve its texture and prevent curdling, use a double boiler. Fill the bottom pot with water and bring it to a simmer. Pour the leftover soup into the top pot and place it over the simmering water. Stir the soup occasionally until it's heated through. This method takes longer but ensures a smooth, creamy texture.
Add a splash of liquid: if your leftover soup has thickened in the refrigerator, you can thin it out by adding a small amount of water, vegetable broth, or milk before reheating. This will help restore the soup's original consistency and make it easier to reheat evenly.
Garnish and serve: once your low-fat cream of tomato soup is heated through, ladle it into bowls and garnish with your favorite toppings, such as a sprinkle of fresh herbs like basil or parsley, a dollop of low-fat sour cream or Greek yogurt, or some croutons for added crunch.
Random Fact About Cream of Tomato Soup
The cream of tomato soup is a great source of lycopene, a powerful antioxidant found in tomatoes. Lycopene has been linked to numerous health benefits, including reducing the risk of certain types of cancer and promoting heart health. So, enjoying a bowl of this low-fat cream of tomato soup not only satisfies your taste buds but also provides a healthy dose of lycopene.
Is Making This Soup at Home Cost-Effective?
This low-fat cream of tomato soup recipe is quite cost-effective for a household. The ingredients are simple and affordable, making it a budget-friendly option. The use of canned tomatoes and basic seasonings keeps the cost low. Additionally, the incorporation of fat-free evaporated milk provides a creamy texture without the need for heavy cream, further enhancing its cost-effectiveness. Overall Verdict: 8/10. Approximate cost for a household of 4 people: $8-10.
Is This Creamy Tomato Soup Healthy or Unhealthy?
The low-fat cream of tomato soup recipe has some healthy aspects, but there are also areas for improvement. On the positive side, the recipe uses fat-free evaporated milk, which significantly reduces the overall fat content. Tomatoes are also a great source of vitamins, particularly vitamin C and potassium. However, the recipe contains added sugar and a relatively high amount of salt, which can be detrimental to health if consumed in excess.
To make this recipe healthier, consider the following suggestions:
- Reduce the amount of added sugar or replace it with a natural sweetener like honey or maple syrup
- Use low-sodium diced tomatoes and reduce the amount of salt added to the recipe
- Add more vegetables to the soup, such as carrots or celery, to increase the fiber content and nutritional value
- Replace the evaporated milk with a plant-based alternative, such as unsweetened almond milk or coconut milk, to make the recipe vegan-friendly and reduce the overall calorie content
- Experiment with different herbs and spices, like basil or oregano, to enhance the flavor without relying on salt
By incorporating these changes, you can create a more nutritious and well-balanced version of the low-fat cream of tomato soup that still retains its comforting and delicious qualities.
Editor's Thoughts on This Delightful Tomato Soup
This low-fat cream of tomato soup recipe is a delightful and healthier take on a classic favorite. The combination of diced tomatoes, onions, and a hint of cloves creates a rich and flavorful base, while the addition of fat-free evaporated milk adds creaminess without the extra calories. The method of blending the soup to a smooth consistency enhances its texture, making it a comforting and satisfying dish. With its balance of flavors and low-fat content, this soup is a wonderful option for those seeking a lighter yet still indulgent soup experience.
Enhance Your Low-Fat Cream of Tomato Soup Recipe with These Unique Side Dishes:
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Appetizer and Dessert Pairings for Low-Fat Cream of Tomato Soup
Why trust this Low-Fat Cream of Tomato Soup Recipe:
This low-fat cream of tomato soup recipe is a delicious and healthy option for anyone looking to enjoy a comforting bowl of soup without the guilt. The use of diced tomatoes and onion provides a rich and flavorful base, while the addition of fat-free evaporated milk creates a creamy texture without the added fat. The combination of white sugar, ground cloves, and black pepper adds a perfect balance of sweetness and spice. Trust this recipe for a satisfying and nutritious soup that's perfect for any occasion.
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