Did you know that lower-sodium tomato or vegetable juice makes a convenient soup base? This creamy soup uses a ready-to-drink beverage plus diced fresh tomatoes for a double dose of flavor.
This soup makes a great, quick, light evening meal or something to fill a thermos and take to work on a chilly day for a warm lunch. Either way, it is easy to make, great to the taste and good for diabetics and non-diabetics alike.
Homemade Double Tomato Soup
Serving Size: 1 cup
Prep Time: 15 minutes
Cooking Time: 15 minutes
2 Tbsp olive oil
1 medium onion, chopped
1 garlic clove, minced
1 ½ Tbsp all-purpose flour
2 cups lower-sodium tomato juice (V-8 or other brand)
1 cup seeded, diced fresh tomatoes
2 Tbsp minced fresh oregano
¼ tsp kosher salt
¼ tsp freshly ground black pepper
1 cup low-fat evaporated milk (optional)
In a large saucepan, heat the olive 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.
Add the tomato juice and mix well, whisking if necessary to make sure that flour is dissolved. Add the tomatoes, basil, oregano, salt, and black pepper. Bring to boiling, lower the heat, and simmer for 5 minutes.
(Optional) Add the evaporated milk; stir and cook for 1 minute. Do not boil.
Per Serving:Calories 170, Total Fat 8 g (Sat. Fat 1.7 g),
Cholesterol 5 mg, Sodium 205 mg, Potassium 660 mg, Total Carbohydrate 20 g (Fiber 2 g, Sugars 14 g), Protein 7 g,
Phosphorous 175 mg Choices: Fat-free Milk 0.5, Nonstarchy Vegetable 2, Fat 1.5