Creamless Cream of Tomato Soup will bring back childhood memories.
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| Creamless Cream of Tomato Soup with Pasta |
One of my kids’ favorite comfort soups since they were young is cream of tomato soup with small bits of pasta in the soup.
I have to admit that I used to make them Campbell’s Tomato soup before I realized how much sugar (high fructose corn syrup) and additives (wheat flour, potassium chloride, flavoring, monopotassium phosphate) were in it. As I’ve come to learn, “flavoring” means chemicals, and anything I can barely pronounce like “monopotassium phosphate” can’t be a good thing to be consuming. So, now that I am better informed, I have been recreating foods that my kids love, sticking to the basics, and keeping foods as healthy as possible, without all the preservatives and additives.
I have to admit that I used to make them Campbell’s Tomato soup before I realized how much sugar (high fructose corn syrup) and additives (wheat flour, potassium chloride, flavoring, monopotassium phosphate) were in it. As I’ve come to learn, “flavoring” means chemicals, and anything I can barely pronounce like “monopotassium phosphate” can’t be a good thing to be consuming. So, now that I am better informed, I have been recreating foods that my kids love, sticking to the basics, and keeping foods as healthy as possible, without all the preservatives and additives.
This winter we’ve had so many snow days that I’ve made this soup a lot since the kids have been home for lunch. In fact, this is probably the most requested soup from my 18-year old. Cream of Tomato Soup is so comforting, especially when it’s cold out. Since this has always been one of my kids’ favorite soups, I decided this was the perfect opportunity for a healthy makeover of cream of tomato soup with pasta, this time with all whole ingredients and a healthier pasta.
I started with some onions and garlic sauteed in olive oil, then simply added some chopped tomatoes and broth. After simmering for a bit, I put the soup in a blender and pureed the soup. After returning the soup to the pot, I stirred in some pre-cooked whole wheat Israeli couscous pasta.
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| Use your favorite whole wheat pasta or quinoa. I happen to like Whole Wheat Israeli Couscous. |
Making soup at home has several advantages. First, you know exactly what’s going into the soup. And second, it tastes better, cleaner, without all the additives in processed store-bought soups, that are added to prolong product shelf-life and “enhance” flavor. Once you start eating “cleaner” foods, your tastebuds will let you know when you eat something with artificial flavors.
I will be adding this to my collection of creamless creamy soups: Creamless Cream of Carrot, Creamless Cream of Cauliflower, Thai Curried Roasted Butternut Squash Soup, and Creamless Cream of Mushroom Soup.
I will be adding this to my collection of creamless creamy soups: Creamless Cream of Carrot, Creamless Cream of Cauliflower, Thai Curried Roasted Butternut Squash Soup, and Creamless Cream of Mushroom Soup.
Making Creamless Cream of Tomato Soup
Heat oil in a medium saucepan and add onion and garlic. Cook until just softened, about 2-3 minutes. Add tomatoes, Italian seasoning, and broth.
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| This soup is quick and easy! |
Bring to a boil, then reduce heat to low and cook, covered, for 10 minutes. Transfer soup to a blender and puree soup until smooth.
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| Blending the soup makes it lighter in color and creamy. |
Return to saucepan and stir in milk and cooked pasta. Cook until heated through.
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| Use your favorite nut milk, soy milk or low-fat milk to make the soup even creamier. |
Serve in bowls, topped with a spoonful of pesto swirled in.
Creamless Cream of Tomato Soup
This is a childhood favorite. Instead of using sugar-laden canned condensed tomato soup, I made a healthier version, which my kids loved. They especially liked the pesto swirled in before serving.
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 4
Calories 306 kcal
Ingredients
- 26 ounces chopped tomatoes
- 1 tablespoon olive oil
- ½ onion chopped
- 2 garlic cloves chopped
- 1 teaspoon Italian seasoning or oregano
- 1 ½ cups vegetable or chicken broth
- ½ cup soy/nut milk or low-fat milk
- 1 cup cooked whole wheat Israeli couscous quinoa or other small pasta
- pesto for serving
Instructions
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Heat oil in a medium saucepan and add onion and garlic. Cook until just softened, about 2-3 minutes. Add tomatoes, Italian seasoning, and broth.
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Bring to a boil, then reduce heat to low and cook, covered, for 10 minutes. Transfer soup to a blender and puree soup until smooth.
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Return to saucepan and stir in milk and cooked pasta. Cook until heated through.
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Serve in bowls, topped with a spoonful of pesto swirled in.
Nutrition Facts
Creamless Cream of Tomato Soup
Amount Per Serving
Calories 306
Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 1g6%
Sodium 632mg27%
Potassium 408mg12%
Carbohydrates 60g20%
Fiber 7g29%
Sugar 8g9%
Protein 11g22%
Vitamin A 519IU10%
Vitamin C 21mg25%
Calcium 125mg13%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.
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2013-08-05 06:00:38
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It's amazing what you learn just from turning the box over and reading a label. I love what you've done with this recipe. My guy can't eat just a bowl of tomato soup without adding or dunking something into the bowl so the addition of the couscous was brillant. I can't wait to try this one out!
Tomato soup is definitely amongst the most nostalgic soups for me. My mom used to dunk oyster crackers in her bowl of Campbells when I was just a little guy. I didn't develop a taste for tomato soup until I was well into my 20s, and now I'm all about it!
Love this recipe – looks so good!
It really helps to read labels. Since one of my kids now has food allergies, I've had to be even more vigilant. Safest bet is to cook everything yourself so you know exactly what goes into the food.
I'm actually making this again today at my eldest son's request, it's pure comfort food.
Jeanette, looks like we both have big pots of soup on the brain. This looks delish and I love that you lighted up this soup. The cous cous is a great add in too!
Thanks Marla, my kids love this soup and I feel better knowing it's healthier than canned soup.
The first tomato soup that I liked was one that I made last summer…. this one looks good too! I think I had a taste or two of Campbells when I was little, and that chemical taste is all I remember. I never tasted tomato soup again until now. Thanks!
I agree, you can't beat homemade soup. If you know what real whole foods taste like, your taste buds will notice the chemical taste and after-taste in processed foods.
Jeanette, come visit Prep2eat for my dairy-free soups. Many are made from roasted, pureed veggies or just sauted veggies with added chicken and/or veg.broth. I make my soups spicy so no lack of flavor.
http://www.prep2eat.blogspot.com/
The Souper