Recipes Health Conditions High Blood Pressure Print Healthy Tomato Basil Soup Recipe By Kaleigh McMordie, MCN, RDN, LD facebook twitter linkedin Kaleigh McMordie, MCN, RDN, LD, is an intuitive eating registered dietitian with a master's in clinical nutrition. Learn about our editorial process Kaleigh McMordie, MCN, RDN, LD Medically reviewed by Medically reviewed by Richard Fogoros, MD on August 16, 2017 Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. He is Verywell's Senior Medical Advisor. Learn about our Review Board Richard Fogoros, MD Updated on April 25, 2020 Kaleigh McMordie, MCN, RDN, LD (137 ratings) Total Time: 45 min Prep Time: 5 min Cook Time: 40 min Servings: 4 (1 1/2 cups each) Nutrition Highlights (per serving) 82 calories 1g fat 16g carbs 5g protein Show Nutrition Label Hide Nutrition Label Nutrition Facts Servings: 4 (1 1/2 cups each) Amount per serving Calories 82 % Daily Value* Total Fat 1g 1% Saturated Fat 0g 0% Cholesterol 1mg 0% Sodium 35mg 2% Total Carbohydrate 16g 6% Dietary Fiber 4g 14% Total Sugars 11g Includes 0g Added Sugars 0% Protein 5g Vitamin D 1mcg 5% Calcium 94mg 7% Iron 1mg 6% Potassium 822mg 17% *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. Most canned soups—even the reduced-sodium versions—are very high in sodium. Making your own is a great solution. Homemade soup is a great way to use up fresh vegetables and add a serving of blood pressure friendly foods to your meal. Tomatoes are naturally high in the antioxidant lycopene, which is a carotenoid that could help prevent cancer and cardiovascular disease. Using fresh summer tomatoes and basil makes this healthy tomato basil soup extra flavorful without the use of salt. Roasted red peppers add a nice subtle sweetness, and milk a little dose of protein. Add a pinch of freshly cracked black pepper and serve with a fresh green salad for a light and healthy lunch. Ingredients 6 large tomatoes 1 large red bell pepper 4 cloves garlic 3/4 cup skim milk (or milk of choice) 1 teaspoon freshly cracked black pepper 1/4 cup fresh basil leaves Preparation Heat oven to 400F. Line a baking sheet with parchment. Cut bell pepper in half and remove seeds and stem. Place tomatoes, red pepper, and garlic on the baking sheet and roast 10 minutes. Remove garlic and flip pepper and tomatoes. Return to oven for another 20 minutes. Remove from oven and let vegetables cool. Peel skins from pepper and tomatoes. Add all ingredients to a high-powered blender and blend until smooth. Heat soup to the desired temperature in a saucepan over low heat. Ingredient Variations and Substitutions Use ½ tablespoon dried basil in place of fresh basil if you don’t have fresh. Cooking and Serving Tips Serve with a salad or half a sandwich for a balanced lunch. Reheat leftovers on the stove over low heat. You can also enjoy it cold as a refreshing meal. Rate this Recipe You've already rated this recipe. Thanks for your rating! Was this page helpful? Thanks for your feedback! Get simple, delicious recipes to help you eat well without feeling deprived. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Thies F, Mills LM, Moir S, Masson LF. Cardiovascular benefits of lycopene: fantasy or reality?. Proc Nutr Soc. 2017;76(2):122-129. doi:10.1017/S0029665116000744