So many tomato soups have cream on them! Canned ones have so many added ingredients and also a significant amount of sugar. When we first started on the JIA journey the doctor told us that lowering sugar and avoiding processed foods can help lower inflammation; this is exactly what this soup is for! Yes, it's harder to make in comparison to canned soup, but not by much. Yes, there is a little bit of sugar in this soup, but it ends up being about 2 grams of sugar for a 1.5 cup serving (1.5 grams of sugar per 1 cup serving). If you are trying to stay under 25 grams of added sugar per day it is completely achievable with this recipe. Of course, you can try it without adding sugar, but I do think in this case the little bit of sugar enriches the taste of this soup. Enjoy.
An anti-inflammatory diet should include these foods: Tomatoes, Olive Oil, Green Leafy Vegetables, Nuts, Green Leafy Vegetables, Nuts, Fatty Fish, Fruit –Harvard Health Publishing
Now, you may have heard some people claim that it is important to stay away from nightshade vegetables such as tomatoes if you have arthritis. There is no scientific evidence to this claim but of course follow your doctor's advice and feel free to conduct any trials regarding how food affects your or your child's arthritis.
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Equipment and Tools
Food processor (optional) - I use a food processor to chop garlic, onion, and canned tomatoes. See tips section for bypassing the food processor. If you opt for a food processor I recommend the Braun brand. because I've owned mine for over 15 years.
Tips
Basil - If you cannot get a hold of fresh basil then add 1/2 tsp of dried basil
Tomato can - select one without added sugar. If you have a food processor I suggest getting whole tomatoes. This recipe was written for low sodium canned tomatoes. If you do not have a food processor get either diced tomatoes or tomato sauce. If you are looking to increase your lycopene content the San Marzano heirloom tomato, has one of the largest lycopene levels. Attached here is a link to a can of San Marzano tomatoes.
Sugar - Yes, there is a little bit of sugar in this soup, but it ends up being about 2 grams of sugar for a hopping 1.5 cup servingIf you are trying to stay under 25 grams of added sugar per day it is completely achievable with this recipe! Of course, you can try it without adding sugar, but I do think in this case the little bit of sugar enriches the taste of this soup. Make sure not to pack the sugar. Only pack enough to be able to measure the amount with a butter knife.
Seasoning - I love using the Trader Joe every day seasoning! It makes everything better! If you do not have this seasoning add more salt and pepper, and perhaps some red pepper flakes, or whatever seasoning your heart desires
Herbs - If you do not have fresh basil then use 1/2 tsp dry basil and add before simmering
Substitutions - You can use raw tomatoes. If doing so keep the tomato skin on as it contains more lycopene
Time Saving Tips
Skip sautéing the onion but some flavor will be lost; taste will still be good
Double the recipe - This recipe does not make such a large amount; it makes about six servings. Double the recipe if you are cooking for many or want leftovers
Gather up the Seasoning Mix ingredients in advance and store in small covered glass bowl container
Meal Planning Tips
To make it more interesting when reheating try adding spinach, asparagus or a different fresh herb. Whole wheat noodles taste great with this soup too!
Recipe for Super Healthy Vegan Tomato Soup
1: Ingredients
Main Ingredients
1 medium yellow onion
2 large cloves of garlic
1 large (~28 oz) whole or diced tomatoes, low sodium
3 cups water
3 Tbs tomato paste
Seasoning Mix
1 Tbs brown sugar, not packed (optional - see tips section)
1.25 tsp salt
1/2 tsp oregano
1 tsp fresh chopped basil
1/4 tsp Trader Joe every day seasoning - see tips section
1/4 tsp black pepper (or amount per taste)
2: Directions
Chop onion in food processor
Sauté onion until golden brown (use the pot you will use for the soup)
Chop garlic in food processor
Add canned tomatoes to food processor
Add chopped canned tomatoes and garlic to pot with sautéed onions
Add water, tomato paste, brown sugar (if using), salt and oregano to pot
Simmer for 45 minutes (low heat, lid on)
Add fresh basil, TJ every day seasoning and black pepper and voila! your soup is finished!! Enjoy
3: Mix it up
Throw in some chopped raw tomatoes or substitute food processed raw tomatoes for the canned tomatoes. Leave the tomato skin on as it contains more lycopene, an antioxidant.
4: Serving suggestion
Pour hot soup over raw washed spinach. This will wilt the spinach slightly and cool the soup just a bit. Spinach is a great addition especially for vegans and vegetarians because it contains iron. Add fresh herbs such as more oregano, basil, and/or chives. Great with a baguette or this bread
5: Storage
After soup cools move to storage container and put in refrigerator. Depending on your refrigerator temperature this soup is good for about 5 days. Reheat carefully on stove top if serving size is two or more, or microwave for one serving. See also this section on reheating.
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