Tomato vegetable soup

Posted 06/03/2014 | By HealthCorps

When you’re trying to limit calories, a soup can help to fill you up not out. As an appetizer or first course, it can be the key to helping you to consume less during a meal, or soup can simply help you to stay on your diet, by offering a lower calorie snack or meal. To make soup into an entrée, add proteins like leftover cooked chicken or fish, beans, legumes, or soy milk (to cream it up and bump up the protein), and make sure you incorporate a variety of vegetables for filling fiber. The following recipe is a good starter soup.


  • 1 tablespoon extra-virgin olive oil
  • 1 medium onion
  • 2 stalks of celery, sliced
  • 1 32 ounce container of low sodium chicken broth or vegetable broth
  • 1 28 ounce can of crushed tomatoes
  • 2 teaspoons dried basil
  • 3 cups, lightly packed, spinach, coarsely chopped
  • Salt and pepper to taste


Heat oil in saucepan and add onion, cooking over a low flame for about five minutes, till onions begin to brown. Stir in celery, broth, tomatoes. Bring to a boil and then reduce flame, cover and simmer for about half an hour.

Allow to cool, then puree in a blender or food processor till smooth.

Return mixture to saucepan, stir in basil, add salt and pepper to taste. Cook for about five minutes, then add spinach and allow a couple of minutes for spinach to wilt.

You can add frozen vegetables plus your choice of a protein, when you add the spinach to the mixture.

Serve hot. Makes about 4 to 6 servings.

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