Zesty Tomato Soup

Not your traditional tomato soup, this quick-cooking dish can be a side dish or a light main meal. Try combining it with the Purple Power Bean Wrap for the perfect combo.


1 can (14½ oz) no-salt-added diced tomatoes

1 C jarred roasted red peppers, drained (or substitute fresh roasted red peppers; see Tip*)

1 C fat-free evaporated milk

1 tsp garlic powder

¼ tsp ground black pepper

2 Tbsp fresh basil, rinsed and chopped (or 2 tsp dried)

*Tip: How do I roast a red pepper and take the skin off?
First, place the red pepper on a nonstick baking sheet under a broiler for about 10 minutes or until the skin is blackened. Once the pepper is blackened, place it in a plastic bag or bowl wrapped with plastic, and let it rest for 5 minutes. Scrape off the burnt skin and rinse the pepper under cool water. Then, chop it up according to the recipe instructions.


1. Combine tomatoes and red peppers in a blender or food processor. Puree until smooth.

2. Put tomato mixture in a medium saucepan, and bring to a boil over medium heat.

3. Add evaporated milk, garlic powder, and pepper. Return to a boil, and gently simmer for 5 minutes.

4. Add basil, and serve.


Prep time: 10 minutes

Cook time: 15 minutes


Yield: 4 servings

Serving size: 1 C soup

Each serving provides:

Calories 94
Total Fat 0 g
Saturated fat 0 g
Cholesterol 0 mg
Sodium 231 mg
Total fiber 2 g
Protein 5 g
Carbohydrates 16 g
Potassium 234 mg
Vitamin A 15%
Vitamin C 15%
Calcium 0%
Iron 2%

Percent Daily Values are based on a 2,000 calorie diet.

To get more healthy recipes, download Keep the Beat Recipes: Deliciously Healthy Family Meals .

Reprinted with permission from Keep the Beat Recipes: Deliciously Healthy Family Meals. U.S. Department of Health and Human Services. National Heart Lung and Blood Institute. NIH Publication No. 10-7531. Page 61. December 2010.