Fresh Tomato Basil Soup - 2 Guiding Stars
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Two Guiding Stars icon Two Guiding Stars indicate better nutritional value.

An easy, nutritious and delicious way to spend a cold afternoon.


  • 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.
Nutritional analysis per serving: Calories 155; Total Fat 1g (1% Daily Value); Saturated Fat 0g (0% DV); Trans Fat 0g; Cholesterol 5mg (2% DV); Sodium 120mg (5% DV); Total Carbohydrate 28g (10% DV); Dietary Fiber 4g (14% DV); Total Sugars 21g; Includes 0g Added Sugars (0% DV); Protein 11g; Vitamin D 15% DV; Calcium 25% DV; Iron 6% DV; Potassium 25% DV; Biotin 60% DV; Vitamin B12 50% DV; Molybdenum 45% DV.
Recipe by Guiding Stars at
© 2021 Guiding Stars Licensing Company. All rights reserved. US Patent Nos. 7,974,881; 8,626,796