Creamy Tomato Soup


Serves 4

Nutrients Per Serving
Calories: 147.6
Protein: 5.5 grams
Fat: 5.9 grams
Saturated Fat: 0.8 grams
Monounsat Fat: 2.9 grams
Polyunsat Fat: 1.4 grams
Carbohydrate: 22.7 grams
Fiber: 5.9 grams
Cholesterol: 0.0 mg
Vitamin A: 2,622.3 IU
Vitamin E: 2.0 mg/IU
Vitamin C: 81.4 mg
Calcium: 32.8 mg

Tomato soup is a comfort food for many people. It is comforting as well to know how nutritious and wholesome it is, particularly when prepared with soy milk. The lycopene in tomatoes has gotten attention recently for its ability to protect against prostate cancer and other diseases. If you can’t find juicy, ripe Italian or Roma tomatoes, use a high-quality organic tomato (in jars) instead.

Food as Medicine
A study published in the British Journal of Nutrition revealed that a high dietary intake of tomato products reduced total and LDL cholesterol levels.


8 sun-dried tomatoes (not oil-packed)
1 large onion, chopped
1 tablespoon extra-virgin olive oil
3 pounds fresh, ripe Italian tomatoes, chopped
1 cup soy milk
Salt and black and red pepper to taste
3 tablespoons fresh parsley, basil, or dill, chopped


1. Cover sun-dried tomatoes with boiling water. Let soak for at least 15 minutes.

2. In a large pot, sauté the onion in the olive oil until soft. Add the chopped tomatoes. Continue to cook over medium heat, stirring, until the mixture boils.

3. Remove the dried tomatoes from their soaking water and chop them coarsely. Add them and their soaking water to the pot and cook, stirring to prevent sticking.

4. Reduce heat to low, cover, and simmer for 30 minutes. Add the soy milk and season to taste with salt and black and red pepper.

5. Serve in bowls with the chopped green herbs as garnish.

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