Super Tomato Soup

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Here is a quick and delicious way to add a serving of vegetables to your day. Don’t try this without the sun-dried tomatoes, they are the secret to this soup.

Serves 6
Serving Size: 1 cup
Prep Time: 15 minutes
Cook Time: 1 hour 10 minutes
Total Time: 1 hour 25 minutes


  • 1 tablespoon olive oil
  • 1 cup chopped onion (approximately 1 medium onion)
  • ¾ cup shredded carrot (approximately 2-3 carrots)
  • 2 tablespoons minced garlic (approximately 3-4 garlic cloves)
  • 1 teaspoon sugar
  • ¼ teaspoon freshly ground black pepper
  • ⅛ teaspoon salt
  • 10 large basil leaves, divided
  • 3 sun-dried tomato halves packed in oil with herbs (such as California Sun Dry brand), drained
  • 2 (14.5-ounce) cans low-sodium or salt-free diced tomatoes, undrained
  • 1 (14-ounce) can fat-free, less-sodium chicken broth


  1. Put olive oil in a large saucepan over medium heat.
  2. Add chopped onion, shredded carrot, and garlic to pan. Cook for 5 minutes or until vegetables are tender, stirring frequently.
  3. Add sugar, pepper, salt, and 4 basil leaves. Cook for 5 minutes.
  4. Add sun-dried tomatoes, diced tomatoes, and broth. Bring to a boil.
  5. Reduce heat and simmer for 1 hour.
  6. Remove from heat.
  7. Puree the soup using a hand-held (wand) blender or traditional blender. If using a hand-held (wand) blender, emerge the wand in the soup while still in the saucepan and blend until smooth. If using a traditional blender, place half of the soup in the blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl.
  8. Repeat procedure with remaining soup.
  9. Divide soup evenly among 6 bowls. Garnish each serving with 1 basil leaf.

Nutrition Information per Serving:

  • Serving Size: 1 cup
  • Vegetables: ¾ cup
  • Fruits: 0 cups
  • Calories: 76 calories
  • Carbohydrates: 11 grams
  • Fiber: 4 grams
  • Protein: 3 grams
  • Fat: 3 grams
  • Sodium: 115 mg
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