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As the temperatures start to drop, we start craving soup. This healthy Tuscan tomato soup recipe is a favorite since it’s super simple to make with a few pantry staples like canned tomatoes, chickpeas, and day-old bread!
Our take on a Tuscan tomato soup (also known as pappa al pomodoro) adds chickpeas for extra plant-based protein and texture. If you are looking for a delicious but healthy homemade tomato soup that is thick and creamy without the need for heavy cream – you’ll love our Tuscan tomato bread soup.
We were honestly so shocked by the creaminess of this soup because it tastes like it has cream, but it is actually dairy-free. Blending half of the soup in a blender and adding the bread to the soup base creates a creamy texture without any heavy cream.
Check out the details for our healthy Tuscan Soup, a few helpful FAQs, followed by the full, delicious recipe.
The Ingredients
Photo Credit: Get Healthy U
To make our healthy Tuscan soup, you’ll need:
Canned Tomatoes: we recommend using a higher quality canned tomato like San Marzano tomatoes if you can since they add so much flavor to this simple soup. We prefer whole, peeled tomatoes.
Onion, Garlic and Carrot: this combo of veggies adds tons of flavor to this soup. If you don’t have fresh garlic, you can substitute with 2 teaspoons of garlic powder.
Broth: use a flavorful broth for best results. Use vegetable broth for a vegan version of this soup or else you can use chicken stock. For those that need to limit their sodium intake, use a low sodium broth.
Chickpeas: add some plant-based protein and texture to this simple soup by tossing in a can of drained chickpeas. If you don’t have chickpeas, you can substitute with white beans or butter beans.
Basil: fresh basil is a perfect pairing with tomatoes. We use fresh basil but you can also use dried basil – we recommend adding about 1 teaspoon dried basil. If you don’t have basil, you can also use a teaspoon of Italian seasoning.
Bread: cube up day-old or stale bread to thicken this soup. We used a sourdough loaf, but any soft white bread will also work well for this Tuscan soup recipe. You just want to avoid using a whole grain or seedy loaf as the grains and seeds do not break down into the soup.
The Details
Photo Credit: Get Healthy U
Here are the detailed instructions for our healthy Tuscan soup:
Saute the Onion and Carrot: start by adding olive oil, diced carrots, and onion to a large dutch oven or large stock pot over medium-high heat. Saute until the onion is translucent. Stir in the garlic and cook for 1 more minute.
Simmer with the Other Ingredients: Meanwhile, add the canned tomatoes to a large bowl and crush them by hand. Add them to the pot with broth, chickpeas, and basil. Simmer and then add the day-old bread. Simmer until the bread is softened.
Blend Half: add ½ of the soup to a blender and puree until smooth (or use an immersion blender to partially blend the soup). Stir back into the rest of the soup. Serve with parmesan cheese, olive oil, and more fresh basil leaves.
Tuscan Soup FAQs
Photo Credit: Get Healthy U
Is this Tuscan soup healthy?
Yes! This healthy tomato basil soup recipe is made without heavy cream but is instead thickened with bread which reduces the total calories. Tomatoes are a good source of several essential nutrients like vitamin C which supports a healthy immune system and potassium, an electrolyte, which is beneficial for blood pressure regulation.
The red color of tomatoes comes from a red pigdment and antioxidant called lycopene. Processed tomatoes (like canned tomatoes) are much higher in lycopene than fresh tomatoes. Those who eat more lycopene rich foods may have a lower risk of heart disease and cancer.
How many calories in tomato soup?
This healthy tomato soup recipe has about 175 calories per serving. Traditional canned Campbell’s tomato soup has only 90 calories per serving. Our version of tomato soup is a little higher in calories since it also has chickpeas which bumps up the protein and fiber content.
Can you make this soup with canned tomatoes?
Yes! We love making tomato soup using canned tomatoes because you can make it anytime of the year, not just the summer when tomatoes are at their best.
Can you make this soup ahead?
If you like to meal prep or make ahead of time, you can just prepare the soup as directed then allow it to cool to room temperature for storage. Store in airtight containers in the refrigerator for up to 3 days or in the freezer for up to 3 months. Reheat in a pot on the stove. Individual servings can be reheated in the microwave.
Full Recipe: Healthy Tuscan Soup
Photo Credit: Get Healthy U
Total Time: 40 minutes
Yield: 8 serving(s)
Ingredients:
2 tablespoons extra-virgin olive oil
1 medium yellow onion, chopped
2 large raw carrots, peeled and chopped
3 cloves raw garlic, minced
1 (28 oz) can whole peeled tomatoes (San Marzano)
4 cups vegetable or chicken broth
1 (15 oz) can of garbanzo beans, drained and rinsed
10 basil leaves, chopped fine
1 ½ cups day old bread, cubed or torn into pieces
1/4 teaspoon sea salt and ground black pepper
Instructions:
Heat the olive oil in a large pot over medium heat. Add the onion and carrots and saute until the onion is translucent. Stir in the garlic and saute for 1 minute.
In a separate bowl, crush tomatoes by hand. Add them to the pot with salt and pepper. Partially cover and simmer over medium heat for 15 minutes.
Add the broth, chickpeas, and basil. Bring back to a simmer for another 10 minutes.
Add the bread cubes; simmer for another 10 minutes until the bread is soft. You can use a potato masher to break down the bread if needed. Add sea salt and black pepper.
Add ½ of the soup to a blender and puree until smooth (make sure to leave the lid ajar for venting out the steam). Add back to the pot and stir to combine.
Serve with parmesan cheese, extra olive oil, a dollop of heavy cream (optional), and more fresh basil.
Nutrition Information Per Serving:
Calories: 175
Protein: 7 gram(s)
Fat: 5 gram(s)
Carbohydrates: 26 gram(s)
Fiber: 6 gram(s)
Sugar: 7 gram(s)
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