Tomato Basil Soup

Ease of Prep: Easy
Tomato Basil Soup

A great way to pour one more serving of milk to help you and your family get key nutrients you need.

Prep time: 3 minutes
Cooking time: 10 minutes
Yield: 2 servings


    8 ripe plum tomatoes or 1 16-oz can of tomatoes (drained)
    1 medium onion, chopped
    1 tablespoon olive oil
    2 cloves garlic, crushed
    1 pinch ground red pepper
    1 tablespoon chopped fresh basil or 1 tsp dried basil
    2 cups fat free or lowfat milk
    Freshly ground pepper
    Fresh basil leaves for garnish, optional


  1. In a large pot of boiling water, blanch the ripe tomatoes for 10 seconds.
  2. Transfer to colander; cool slightly. Peel off skin.
  3. Cut tomatoes in half; remove seeds and chop.
  4. In a medium saucepan cook the onion in olive oil over medium heat, stirring frequently, until golden brown, about 4 minutes.
  5. Add the garlic and cook 1 minute longer.
  6. Add the chopped tomatoes. Cook uncovered over medium heat for 20 minutes. (If using canned tomatoes, decrease cooking time to 10 minutes.)
  7. Spoon 3/4 of mixture into food processor or blender container; puree until smooth.
  8. Return to saucepan. Add red pepper, basil and milk to the soup.
  9. Heat until hot but do not boil. Season to taste with salt and pepper.

Nutrition *

    220 calories; 7 g fat; 1 g saturated fat; 5 mg cholesterol; 12 g protein; 30 g carbohydrate; 4 g fiber; 145 mg sodium; 295 mg calcium (30% of daily value).

    * Nutrition figures based on using fat free milk.

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