THE HEALTHY PLATE: Tomato soup from scratch packs nutrients

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| Wednesday, May 7, 2008 12:36 PM CDT | () comments

The Associated Press

Soup can be a great healthy and filling lunch or supper. But only if you choose the right one.

Canned soups can throw a few nutritional wrenches into a healthy meal plan. As with most canned products, they usually are loaded with sodium. And many creamy soups also pack plenty of unwanted fat.

Making soup from scratch is the best way to control the nutritional content, plus it can be quicker and easier than you think to prepare something that is tastier than store-bought.

If you are making a broth-based soup, be sure to start with a reduced-sodium broth, then add plenty of chopped vegetables and beans. If you want to put pasta in the soup, choose whole-grain varieties, which will add nutrients along with a delicious, nutty flavor.

Consider making a soup that uses pureed vegetables or beans as a base. Winter or summer squash can be roasted (which creates complex flavors by caramelizing the natural sugars in the vegetables), then running it through a food mill, blender or food processor.

Beans, pureed with a bit of broth or water, also make a full-bodied, flavorful soup. Use convenient canned beans, but be sure to rinse them under cold water to wash away some of the salt that is in the canning liquid.

This creamy tomato and summer herb soup takes less than 25 minutes to prepare and can be served hot or cold. It is bursting with flavor and contains a full serving of vegetables in each bowl.

Delicately flavored tarragon is the herb of choice in this version of the recipe, but chopped basil or even mint would work, too.

While some creamy soups are made with heavy cream or sour cream, this one gets a rich, tangy flavor from a modest amount of reduced-fat sour cream. If you like, you can use low-fat plain yogurt instead.

The soup is best when made with ripe tomatoes, but a 28-ounce can of diced tomatoes with the juices can be substituted in a pinch.

For a complete light meal, serve this summery soup with a salad of mesclun greens and a few slices of grilled whole-grain baguette.

Creamy Tomato and Summer Herb Soup

2 teaspoons extra-virgin olive oil

1 medium sweet onion, chopped (about 1 cup)

4 large ripe tomatoes, diced (about 4 cups)

3/4 cup water

1/3 cup reduced-fat sour cream

1 tablespoon chopped fresh tarragon

1/4 teaspoon salt

Freshly ground black pepper

In a medium saucepan, heat the oil over medium. Add the onion and saute until softened, about 4 minutes. Add the tomatoes and water, then bring to a boil. Reduce heat and simmer until the vegetables are tender, about 5 minutes.

Transfer the soup to a food processor or blender and puree until smooth, in batches, if necessary (use caution when blending hot liquids). Set a strainer over the saucepan. Pour the puree through the strainer, pressing on the solids with a wooden spoon or spatula to extract as much of the pulp as possible; discard the seeds and skin.

Whisk the sour cream and tarragon into the soup. Stir over low heat until the soup is hot, but not boiling. Season with salt and pepper.

Start to finish: 25 minutes.

Servings: 4

Nutrition information per serving: 108 calories; 40 calories from fat; 4 grams fat (1 gram saturated; 0 grams trans fats); 7 milligrams cholesterol; 15 grams carbohydrate; 4 grams protein; 3 grams fiber; 176 milligrams sodium.