Diabetes Forecast

The Healthy Living Magazine

Homemade Tomato Soup

Per Serving

Homemade Tomato Soup

Makes: 4 servings
Serving Size: 1 cup
Calories 170
Fat 8 g
Saturated Fat 1.7 g
Trans Fat 0 g
Carbohydrate 20 g
Fiber 2 g
Sugars 14 g
Cholesterol 5 mg
Sodium 205 mg
Potassium 660 mg
Protein 7 g
Phosphorus 175 mg
Choices: Fat-Fee Milk 0.5, Nonstarchy Vegetable 2, Fat 1.5
  • Makes: 4 servings
  • Serving Size: 1 cup
  • Preparation Time: 15 minutes
  • Cooking Time: 15 minutes


2 Tbsp. olive oil
1 med. onion, chopped
1 garlic clove, minced
1 1/2 Tbsp. all-purpose flour
2 cups lower-sodium tomato juice
1 cup seeded, diced fresh tomatoes
1 Tbsp. minced fresh basil
2 tsp. minced fresh oregano
1/4 tsp. kosher salt
1/4 tsp. freshly ground black pepper
1 cup low-fat evaporated milk


  1. In a large saucepan, heat the oil over medium heat. Add the onion and sauté for 5 minutes, stirring occasionally. Add the garlic and sauté for 1 minute. Add the flour; stir and cook for 1 minute.
  2. Add the tomato juice and mix well, whisking if necessary to make sure the flour is dissolved. Add the tomatoes, basil, oregano, salt, and black pepper. Bring to boiling, lower the heat, and simmer for 5 minutes.
  3. Add the evaporated milk; stir and cook for 1 minute. Do not boil. Serve immediately. For a very smooth soup, use an immersion blender to puree the soup or carefully liquefy it in batches in a food processor or blender.

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