Here’s a colorful, nutritious soup that heats up cold winter days.
This tomato soup recipe is easy to make and has lots of flavor, thanks to garlic, seasonings and a kick of spicy red pepper flakes. The beans add extra protein and fiber, to make even a small cup filling.
Ingredients
Low-fat nonstick cooking spray
1 onion, finely chopped
1 garlic clove, crushed
2 teaspoons mixed dried herbs
1⁄2 teaspoon celery seed, or 3⁄4 teaspoon celery salt
1 teaspoon red pepper flakes (optional)
1 (14-ounce) can chopped tomatoes
1 (14-ounce) can low-sodium, reduced-sugar baked beans in tomato sauce
2-1⁄2 cups vegetable stock
Ground black pepper, to taste
4 tablespoons fat-free Greek yogurt, for garnish (optional)
Chopped fresh parsley, for garnish (optional)
Instructions
Generously spray a large saucepan with cooking spray.
Heat the pan over medium heat. Add the onion, garlic, herbs, celery seed and red pepper flakes (if using). Cook for 5 minutes.
Add the tomatoes, baked beans and stock. Add ground pepper to taste. Mix well.
Bring to a boil, reduce the heat to maintain a simmer, cover and simmer for 25 minutes. Puree some of the soup in a blender or food processor until smooth. Pour the pureed portion back into the pot with the rest of the soup, to thicken it. Stir until well mixed.
Serve with 1 tablespoon of the yogurt swirled on top of each portion, if desired. Or add a sprinkle of chopped parsley in place of the yogurt garnish.
- Low-fat nonstick cooking spray
- 1 onion, finely chopped
- 1 garlic clove, crushed
- 2 teaspoons mixed dried herbs
- 1⁄2 teaspoon celery seed, or 3⁄4 teaspoon celery salt
- 1 teaspoon red pepper flakes (optional)
- 1 (14-ounce) can chopped tomatoes
- 1 (14-ounce) can low-sodium, reduced-sugar baked beans in tomato sauce
- 2-1⁄2 cups vegetable stock
- Ground black pepper, to taste
- 4 tablespoons fat-free Greek yogurt, for garnish (optional)
- Chopped fresh parsley, for garnish (optional)
- Generously spray a large saucepan with cooking spray.
- Heat the pan over medium heat. Add the onion, garlic, herbs, celery seed and red pepper flakes (if using). Cook for 5 minutes.
- Add the tomatoes, baked beans and stock. Add ground pepper to taste. Mix well.
- Bring to a boil, reduce the heat to maintain a simmer, cover and simmer for 25 minutes.
- Puree some of the soup in a blender or food processor until smooth. Pour the pureed portion back into the pot with the rest of the soup, to thicken it. Stir until well mixed.
- Serve with 1 tablespoon of the yogurt swirled on top of each portion, if desired. Or add a sprinkle of chopped parsley in place of the yogurt garnish.
