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Tomato Basil Soup

This healthy recipe comes from NDSU Extension Service.


  • 1 medium chopped onion
  • 1 Tbsp. olive oil
  • 2 crushed garlic cloves (or 1/4 tsp. garlic powder)
  • 1 15.5-ounce can of drained and chopped tomatoes
  • 1 pinch ground red pepper
  • 1 tsp. dried basil
  • 2 c. nonfat milk
  • Salt and pepper to taste


In a medium sauce pan, cook onion in oil over medium heat, stirring until golden brown, about four minutes. Add garlic and cook one minute longer. Add chopped tomatoes. Cook uncovered over medium heat for 10 minutes. Spoon three-fourths of the mixture into a food processor or blender and puree until smooth. Return blended mixture to saucepan with remaining soup mixture. Add red pepper, basil and milk. Heat until hot, but do not boil. Season to taste with salt and pepper. Serve immediately.

Makes 4 servings.

Per Serving: about 120 calories, 4 grams (g) of fat, 18 g carbohydrate, 20 percent of the daily recommendation for vitamin A, vitamin C, and calcium, 3 g fiber and 60 mg sodium.

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