Fresh Tomato Basil Soup

Number of Servings: 2 (552 g)
Active Time: 10 Minutes
Total Time: 30 Minutes


  • 8 medium plum tomatoes (can substitute 1 16-ounce can tomatoes)
  • 1 medium onion, chopped
  • 2 cloves garlic, crushed
  • 1 pinch of ground red pepper
  • 1 tablespoon chopped fresh basil (or substitute 1 teaspoon dried)
  • 2 cups fat free skim milk
  • Salt and fresh ground black pepper to taste


  1. In a large pot of boiling water, blanch the ripe tomatoes for 10 seconds. Transfer to colander. Cool to touch. Peel off skin and cut the tomatoes in half, remove seeds and chop.
  2. In a medium non stick sauce pan sprayed with cooking oil spray, sauté onions over medium high heat for 4 minutes or until translucent, stirring constantly. If need add a little water, wine or broth.
  3. Add garlic and cook one more minute.
  4. Add the tomatoes. Cook uncovered over medium heat for 20 minutes. (Decrease time to 10 minutes for canned tomatoes).
  5. Spoon 3/4 of mixture into blender or food processor and puree until smooth.
  6. Return puree to saucepan. Add red pepper, basil and milk to soup. Heat until hot but do not boil, stirring frequently.
  7. Season with salt and fresh ground black pepper to taste. Serve immediately.

Nutrition Facts

2 servings per container

Serving Size 552 g

Amount per serving
Calories 155
% Daily Value*
Total Fat 1g 1%
Saturated Fat 0g 0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 5mg 2%
Sodium 120mg 5%
Total Carbohydrate 28g 10%
Dietary Fiber 4g 14%
Total Sugars 21g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 3g
Protein 11g
Vitamin D 2.9mcg 15%
Calcium 344mg 25%
Iron 1mg 6%
Potassium 1065mg 25%
Vitamin A 257.4mcg 30%
Vitamin C 39.3mg 45%
Vitamin E 1.4mg 6%
Vitamin K 25.4mcg 20%
Thiamin 0.2mg 15%
Riboflavin 0.5mg 40%
Niacin 3.9mg 25%
Vitamin B6 0.4mg 25%
Folate 60.9mcg 15%
Vitamin B12 1.2mcg 50%
Biotin 16.7mcg 60%
Chloride 407.4mg 20%
Pantothenate 1.2mg 20%
Phosphorus 328.2mg 25%
Iodine 57.4mcg 40%
Magnesium 61.4mg 15%
Zinc 1.6mg 20%
Selenium 8.3mcg 15%
Copper 0.2mg 20%
Manganese 0.4mg 15%
Chromium 1.9mcg 6%
Molybdenum 20.1mcg 45%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


Tomatoes, Skim Milk, Onion, Garlic, Basil, Red Pepper Flakes.

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