Tomato Soup

A bright, garden-fresh tomato soup at just 80 calories. Simple ingredients, big flavor, ready in 30 minutes.

There is a reason tomato soup is one of the most searched comfort foods on the planet. This version keeps it honest: ripe tomatoes, a good stock, fresh herbs, and nothing unnecessary. A quick puree and a pass through a sieve give it a smooth, silky texture that feels far more refined than the effort involved. At just 80 calories and 1 WW Classic Point per serving, it is the kind of everyday recipe that earns a permanent spot in your rotation.

Recipe Info

Serves: 4  |  Prep Time: 15 minutes  |  Cook Time: 15 minutes  |  Calories per serving: ~80

Nutrition per Serving (Estimated)

Protein: 4g  |  Fat: 3g  |  Carbohydrates: 10g  |  Fiber: 4g

WW Classic Points: Approximately 1 point per serving. Note: This estimate is based on the legacy WW points system and is provided as a general reference only.

Ingredients

• 2 teaspoons olive oil
• 1 medium onion, diced
• 1 garlic clove, crushed
• 1 teaspoon sugar
• 1kg / 2.2 lb ripe tomatoes, roughly chopped
• 1 tablespoon tomato paste (concentrated puree, no added salt)
• 750ml / 1.25 pints (3 cups) vegetable or chicken stock
• 1 fresh herb bundle (tie together parsley, thyme, mint, and rosemary stalks with kitchen twine)
• Freshly ground black pepper, to taste
• 1 teaspoon low-fat natural yogurt per bowl, to serve (optional)

Instructions

1. Soften the base. Heat the olive oil in a large saucepan over low heat. Add the onion and garlic, cover, and cook for 3 to 4 minutes, stirring occasionally, until softened but not browned.
2. Add the tomatoes and paste. Stir in the sugar, chopped tomatoes, and tomato paste. Cook uncovered for 2 to 3 minutes, stirring to combine.
3. Simmer with stock and herbs. Pour in the stock and add the herb bundle. Bring to a boil, then reduce the heat, cover, and simmer for 5 minutes. Do not overcook, as the fresh tomato flavor is best when the simmer is brief. Remove and discard the herb bundle.
4. Blend and strain. Allow the soup to cool slightly, then puree in batches using a blender or with a stick blender directly in the pot. Pass the puree through a fine-mesh sieve to remove any tomato skin or seeds, pressing with a spoon to extract all the liquid.
5. Season and serve. Return the strained soup to the saucepan and warm through. Season with freshly ground black pepper. Ladle into warmed bowls and finish each with a small spoonful of low-fat yogurt, if desired.

Serving Suggestions

• Serve with a slice of toasted whole-grain bread or a warm whole-wheat roll for dipping
• Top with a few fresh basil leaves and a drizzle of good olive oil just before serving
• Swirl in a teaspoon of low-fat yogurt or a splash of light cream for extra richness at minimal calorie cost
• Pair with a simple grilled cheese on whole-grain bread for a classic, satisfying lunch
• Serve chilled in warm weather as a smooth, refreshing gazpacho-style soup

Tips and Variations

• Use the ripest tomatoes you can find. Peak-season tomatoes make a noticeably better soup. In off-season months, a mix of canned whole tomatoes and fresh works well.
• The sugar balances the natural acidity of the tomatoes. Taste before adding and adjust as needed depending on the ripeness of your tomatoes.
• Passing the soup through a sieve is worth the extra minute for a silky, smooth finish. A fine-mesh sieve works best.
• For a richer flavor, roast the tomatoes and garlic at 200C (400F) for 25 minutes before adding them to the pot.
• This soup is an excellent source of vitamins A, C, and E, as well as potassium and iron.

Why This Recipe Works

Tomatoes are nutritional powerhouses. They are naturally low in calories, high in fiber, and rich in lycopene, a powerful antioxidant that research suggests may support heart health. By keeping the added fat minimal and relying on a fresh herb bundle for flavor rather than cream or butter, this soup delivers a genuinely nourishing bowl at a calorie count that is hard to beat. It is proof that simple, well-sourced ingredients are all you really need.

Storage and Reheating

Store cooled soup in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop over medium-low heat. The soup also freezes well for up to 3 months. Thaw overnight in the refrigerator before reheating.

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Disclaimer: Nutritional information is estimated and may vary based on specific ingredients, brands, and portion sizes used. This recipe is for informational purposes only and is not a substitute for professional dietary or medical advice. Always consult a healthcare provider or registered dietitian for guidance tailored to your individual needs.

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