Tomato Soup

Here's how we made over this recipe to be healthy and diabetes-friendly:

1. Added a variety of vegetables. Many canned and boxed soups are high in sodium, both to enhance the flavor and help preserve the product. Here, we used vegetables like whole canned tomatoes, celery and onion, along with fresh herbs to boost flavor without the need for much salt. Be sure to check the nutrition label on canned tomatoes and opt for the one with the least amount of sodium or no salt added. This is important, as people with diabetes are at risk for developing high blood pressure and heart disease, conditions exacerbated by consuming too much salt.

Tomatoes are a good source of lycopene, beta carotene, lutein and zeaxanthin—all antioxidants that can benefit your skin, heart and eyes. Canned tomatoes, which we use here, offer even more unique benefits. Compared to fresh, canned tomatoes have about three times the iron and more lycopene and both are more accessible to your body once the tomatoes have undergone the canning process. We love the convenience and affordability of canned foods, and canned tomatoes are a great pantry staple.

2. Used low-sodium broth. Many prepared, store-bought broths tend to be high in sodium, so to cut down on the salt content even further, we opted for a low-sodium broth.

3. Swapped half-and-half for heavy cream. Creamy soups can fit in your regular eating plan, even if you have diabetes. To cut back on saturated fat, another nutrient people with diabetes need to watch out for, we chose half-and-half in place of heavy cream. We recommend tasting the soup before you add it; you may find that blending the soup yields creamy enough results without the cream.

4. Used a 50-50 blend of butter and oil for cooking. We love the flavor of butter—to still get that delicious flavor but cut back on saturated fat, we chose to sauté the vegetables in a blend of olive oil and butter.

Tips from the EatingWell Test Kitchen

Is there a way to speed up the prep time for this recipe?

Luckily many grocery stores now offer pre-prepped veggies in the produce section. The next time you're at the store, take a stroll to see what they have. Picking up a package of pre-cut onions and celery can help cut down on the active time for this recipe. Or, consider pre-prepping those items yourself when you have a little more time, say over the weekend. Chopped celery and onion will hold up in the refrigerator for a day or two before they need to be used.

This recipe calls for whole canned tomatoes, but can I use another canned tomato product like diced or crushed?

We tested this recipe using whole canned tomatoes and liked the results. Canned diced tomatoes and crushed tomatoes are fine substitutes, but we can't guarantee they will result in the same texture and flavor as the original recipe.

I love basil, can I add it to this soup?

Of course! Basil is the perfect herb to complement this tomato soup. Feel free to roll up a stack of fresh leaves and slice thinly to use as a garnish. Or, consider adding ¼ cup leaves just before blending to incorporate all of that lovely basil flavor.

How can I make a vegan version of this tomato soup?

Fortunately, that's an easy adjustment. You can use plant-based butter, or nix the butter and increase the olive oil to 2 tablespoons. The half-and-half is optional but does add a nice creaminess. Non-dairy half-and-half works—we just recommend starting with a ¼ cup versus the ½ cup, as you may find that's all you need.

Frequently Asked Questions

Can I make tomato soup ahead?

Yes! Cover the soup and refrigerate for up to 4 days or freeze for up to 3 months.

Is tomato soup vegetarian?

It can be if you use vegetable broth or "no-chicken" broth. Chicken-flavored broth, a vegetarian broth despite its name, is preferable to vegetable broth in some recipes for its hearty, rich flavor. Sometimes called "no-chicken" broth, it can be found with the soups in the natural foods section of most supermarkets. In this recipe, either broth will work, but be aware that the dark color of some vegetable broths may turn the soup a darker shade of red.

Can you lose weight with tomato soup?

Tomatoes are nutrient-dense, low in calories and are a good source of vitamin C and vitamin K. While there's no magic bullet when it comes to losing weight, there are nutrition choices, exercises and lifestyle changes that can help. Our recipe for tomato soup is a great way to add more vegetables to your diet, which can help with weight management along with other health benefits.

Additional reporting by Sara Haas, RDN, Hilary Meyer and Jan Valdez

Having diabetes doesn't mean you have to give up all of your favorite foods. You just need the know-how (and easy cooking tips) to make better choices. In Make Over My Recipe, a fun cooking show geared toward beginner cooks, Mila Clarke takes classics like mac and cheese, meatloaf, brownies and more comfort foods and uses simple tricks to make them healthier—but just as delicious as ever.