Tomato soup is popular on its own or as a first course. It is a healthy choice for the menu. This article presents a tomato soup that you can make in no time and has added health benefits of basil.
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Benefits of Tomato Soup
Tomato soup is healthy because it contains phytonutrients, minerals, and vitamins.
It is high in lycopene with one cup of tomato soup containing 13.5 milligrams of lycopene. 1 There is no official recommended amount but daily intakes of 9–21 mg per day are thought to be beneficial. 2 Studies have linked lycopene intake with reduced risk of chronic diseases, including cancer. 2, 3
Tomato soup is also rich in vitamins A and C, which assist us to maintain healthy bodies. One cup of tomato soup has 15.9 milligrams of vitamin C 1, which is about a 1/5 of the daily recommended intake 4. It also has about 24.4 micrograms of vitamin A 1 (nearly a 1/3 of the daily recommended intake. 4
Vitamin C supports the immune system and helps with the healing of wounds. Vitamin A also helps with the immune system. As well, it supports development and maintenance of strong healthy bones and soft tissue.
With homemade tomato soup you can control the amount of salt and sugar content or whether you add these condiments at all.
Benefits of Basil
Adding basil to the tomato soup provide additional health benefits.
Basil (Ocimum basilicum) is said to help relieve inflammation and have anti-aging benefits. It is also considered an anti-bacterial. 5
Another advantage is that has few calories 5, so adding in basil to the soup in place of salt is a way to enhance the flavor without the sodium concern.
Best Way To Cook Tomato Soup
When cooking with tomatoes I recommend you use ceramic cookware. The best type is the 100 percent ceramic.
The Xtrema all natural ceramic sets (see my reviews) contain no metals and so are a perfect option.
The reason is because ceramic is nonreactive, i.e., the acid from the tomatoes does not react with the cookware. In contrast, foods cooked in reactive cookware often emit a metallic taste and at times change the color of the food. Particularly very acidic foods like tomatoes can create this result.
The nonstick ceramic cookware is also ideal for tomato soup. Just make sure to use non-metal utensils for stirring and serving.
Just as I explained for the Tortilla Soup, a 100% ceramic pot is best for recipes containing tomatoes or other acidic foods.
Recipe: Quick Tomato and Basil Soup
- 2 teaspoons olive oil
- 3 garlic cloves, minced
- pinch of salt
- 3 cups chicken stock
- 3 cans (ea. 14.5 ounces) diced tomatoes, undrained
- 2 cups fresh basil leaves, use a sharp knife and thinly slice
- Extra basil leaves for garnish (optional)
- Heat oil in a large saucepan over medium heat. Add garlic and cook for 30 secs, stirring continuously.
- Add in the stock, salt, and tomatoes.
- Bring to boil.
- Reduce heat and simmer for 20 mins.
- Stir in basil
- Place 1/2 of the soup into a blender (alternatively, use a stick blender) and process until smooth
- Pour pureed soup into the bowl, and repeat the previous procedure with remaining soup.
- Garnish with basil leaves as desired.
- US Department of Agriculture. Tomato Soup. FoodData Central. Accessed Aug 14, 2019.
- Story, E. N., Kopec, R. E., Schwartz, S. J., & Harris, G. K. (2010). An update on the health effects of tomato lycopene. Annual review of food science and technology, 1, 189–210.
- Chen, P., Zhang, W., Wang, X., Zhao, K., Negi, D. S., Zhuo, L., … Zhang, X. (2015). Lycopene and Risk of Prostate Cancer: A Systematic Review and Meta-Analysis. Medicine, 94(33), e1260.
- Why Everyone Should Eat Basil. https://www.medicalnewstoday.com/articles/266425.php