Fresh Tomato Soup with Garlic & Basil

This light and healthy soup tastes best when made with fresh, locally grown tomatoes, in abundance during the summer months. This recipe clocks in at less than 100 calories and about 300 mg of sodium per serving—less than half of the sodium in many store-bought brands.

Fresh Tomato Soup with Garlic & Basil


Quantity Ingredients
1 tbsp / 15 ml canola oil
1 cup / 250 ml chopped onion
3 cloves garlic, crushed
6 cups / 1.5 L chopped fresh tomatoes
2 cups / 500 ml water
1/4 cup / 50 ml fresh basil leaves, loosely packed (plus extra for garnish)
1/2 tsp / 2 ml coarse sea salt, or to taste
freshly ground black pepper, to taste


Heat oil in a large saucepan over medium heat.   When pan is hot, add onions; sauté for 8 to 10 minutes or until translucent. Add garlic; sauté for another minute.

Add tomatoes, water, basil, salt and pepper. Cover and bring to a boil; reduce heat and simmer for 30 minutes.

Remove from heat, purée with a hand blender until smooth. Garnsih with chopped fresh basil.

Serve hot.

Serves 4.

Per 1-1/2 cup (375 ml) serving: 84 cal, 2 g pro, 4 g total fat (0 g saturated fat), 12 g carb, 3 g fibre, 0 mg chol, 306 mg sodium

Source: Leslie Beck's Healthy Kitchen