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tomato soup

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January 29, 2013 | Issue 436

Soup-er Bowl Sunday

Super-Bowl Tomato Soup

The big game isn’t far away and that means the last football bash of the season. But serving up the standard chips and dip can make calories add up fast. Pass around this thick and intensely flavorful soup right before the game starts. Whole tomatoes pack cancer-fighting lycopene and substituting this recipe for the canned soup cuts way down on the sodium. It’s great sipped from a mug and weighing in at only 70 calories a serving, it can help you feel full without splurging on the bad stuff later.

Makes 6 servings.

Per serving: 71 calories, 2.5 g fat (< 1 g sat fat), 12 g carbohydrates,
2 g protein 2 g fiber, 64 mg sodium.

  • 1 Tbsp. extra virgin olive oil
  • 1 cup chopped onion
  • 1/3 cup chopped scallions, green and white parts
  • 1 (28-oz.) can no-salt added whole tomatoes in tomato sauce
  • 3 marinated sun-dried tomato halves, rinsed and chopped
  • 1 tsp. dried basil
  • 1/2 tsp. sugar
  • 1 cup low-sodium tomato juice
  • Salt and freshly ground pepper
  • Garlic croutons, if desired, for garnish


  1. In small Dutch oven or large, heavy saucepan, heat oil over medium-high heat. Add onions and scallions, and cook until onions are soft, about 5 minutes, stirring occasionally. Add tomatoes one at a time, holding each over the pot and crushing it through your fingers. Add tomato sauce remaining in can. Add sun-dried tomatoes, basil, and sugar. Bring to a boil, reduce heat, cover and simmer soup for 20 minutes.
  2. Using immersion blender, food processor or regular blender, purée soup until it is pulpy to smooth, as you prefer. Blend in tomato juice. Season soup to taste with salt and pepper. Serve immediately, garnished with croutons, if using. Or cool soup and refrigerate, tightly covered, for up to 3 days.

Grocery list

Extra virgin olive oil
Can no-salt added whole tomatoes
Marinated sun-dried tomato halves
Low-sodium tomato juice
Salt and freshly ground pepper
Garlic croutons

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