by Olena

Healthy Tomato Soup Recipe

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Olena Osipov
4.9 from 8 votes

Healthy Tomato Soup with canned tomatoes and gooey grilled cheese for a 10 minute healthy dinner. I just love how a meal comes together with “nothing” in this tomato soup recipe.

Healthy Tomato Soup Recipe

Healthy Tomato Soup

Alex called my healthy tomato soup “lazy borscht”.

I call it easy and and simply the best tomato soup from canned tomato sauce with grilled cheese for a 10 minute healthy dinner. A thought of roasting $4/lb January tomatoes for 30 minutes is terrifying. Just being honest myself.

In the last 5 months of our house renovations, I made this low calorie soup for lunch over 10 times. I assume very few of you are short on time because of sanding and painting. But most of you get home at 6 PM and “what’s for dinner?” is depressing you in like 1 second.

This will be the easiest glorified can of tomatoes you ever had!


  • Diced tomatoes or tomato sauce
  • Olive oil
  • Garlic
  • Any Italian dried herbs
  • Balsamic vinegar (forgot to picture)
  • Salt and pepper

canned tomatoes, spices, olive oil, salt, pepper, garlic

Is Tomato Soup Healthy?

  • Canned tomatoes are packed with vitamin C and fiber just like fresh and in season ones.
  • Opposed to fresh tomatoes (shocking to me) canned tomatoes are an excellent source of the antioxidant lycopene that helps to lower the risk of heart disease, prostate cancer and poor eyesight.
  • I recommend to buy organic tomatoes.
  • Kirkland signature canned tomatoes come in cans without BPA.
  • I accepted the fact we live in a real world and store bought organic jarred tomatoes are still a fantasy. Cans it is.

Is tomato soup healthy? Yes it is, in my world.

What Is Wrong with Canned Tomato Soup?

Here are typical ingredients of store bought canned tomato soup: tomato puree, wheat flour, sugar. “Somehow”, this combo in a can has never appealed to me as “lunch”.

How to Make Healthy Tomato Soup

Start by sauteing garlic and herbs in extra virgin olive oil. The rule is to have the pot hot and then warm oil in it. The best!

Add 2 minced garlic cloves, 1 tbsp dried oregano and 1 tbsp dried basil. Saute for 30 seconds stirring constantly to avoid burning.

Cooking spices first helps them to release their maximum flavor.

How to make Healthy Tomato Soup step by step

Add 2 x 28 oz each cans of low sodium diced tomatoes, tomato sauce or combine both.

Then add 1 tbsp balsamic vinegar, 1 tsp salt and ground black pepper to taste. Simmer for 3 minutes or until hot or just warmed through.

In the meanwhile, make grilled cheese. That’s it! So easy, tasty and healthy!

What’s the Difference between Sauce and Diced Tomatoes?

  • If you like chunky healthy tomato soup, use diced tomatoes.
  • If you like more creamy soup, use 1 can of diced tomatoes + 1 can of tomato sauce.
  • If you like very smooth tomato soup, use all tomato sauce.

I recommend to buy low sodium canned tomatoes and add salt to taste. You will consume less sodium this way.

Serving Suggestions

Make grilled cheese with whole grain bread and it will be healthy. I simply pop a few slices of cheese sandwiched between 2 slices of organic sprouted bread on a panini press.

Remember, everyone has their own definition of “healthy” and “balance”.

More Quick Healthy Soup Recipes

Healthy Tomato Soup and grilled cheese

Healthy Tomato Soup Recipe

Healthy Tomato Soup

Healthy Tomato Soup with canned tomatoes and gooey grilled cheese for a 10 minute healthy dinner.
4.88 from 8 votes
Print Save Rate
Course: Soup and Stew
Cuisine: North American Ukrainian
Prep Time: 1 minute
Cook Time: 4 minutes
Servings: 4 small or 2 large servings
Calories: 146kcal
Author: Olena Osipov


  • 2 x 28 oz cans diced tomatoes low sodium
  • 2 tbsp olive oil extra virgin
  • 2 large garlic cloves minced
  • 1 tbsp oregano dried
  • 1 tbsp basil dried
  • 1 tbsp balsamic vinegar
  • 1 tsp salt
  • Ground black pepper to taste


  • Preheat medium pot on low-medium heat and swirl olive oil to coat. Add garlic, oregano and basil. Saute for 30 seconds, stirring constantly.
  • Add canned diced tomatoes, balsamic vinegar, salt and pepper and let simmer for 3 minutes or until warmed through.
  • In the meanwhile, make grilled cheese. Serve with hot soup. So easy, tasty and healthy!


  • Low sodium tomato sauce works great in place of diced tomatoes. You can also use half and half.
  • Any dried Italian herbs or seasoning is great!
  • Add more garlic and fresh basil at the end if you wish. This soup is super easy and forgiving!


Serving: 2cups | Calories: 146kcal | Carbohydrates: 17g | Protein: 1g | Fat: 7g | Saturated Fat: 1g | Sodium: 658mg | Potassium: 16mg | Fiber: 4g | Sugar: 10g | Vitamin A: 104IU | Vitamin C: 1mg | Calcium: 25mg | Iron: 1mg
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olena osipov in the studio

Hello and welcome to iFOODreal.

My name is Olena Osipov. I'm a mom to 2 boys, a wife to Alex and we reside on magical Vancouver Island in British Columbia, Canada. This is our healthy family recipes blog. Originally from Ukraine, I grew up on real food. As an adult, I struggled with diets for years because none worked long-term. Now for over 10 years, I cook easy healthy meals for my family. I can help you with “What’s for dinner?” too.

17 comments on “Healthy Tomato Soup Recipe

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  1. 5 stars
    Wow. So easy, delicious and inexpensive. Only thing I added was a 1/2 tsp of sugar to cut the tomato tart. I live alone and work a lot of hours. When I come home the last thing I want to do is make an elaborate pot of soup. This is perfect. I have it with grilled cheese sandwiches

  2. 5 stars
    Absolutely loved this!! I ran out of oregano so I had to improvise (I mixed chives, parsley and a bit of montreal grilled chicken spice) and I also added onions and it turned out amazing!

  3. 5 stars
    Made this for a quick supper tonight, and it came out awesome! I added diced onion, but other than that I didn’t change anything? So good!!

  4. 4 stars
    Omgg, delish, and hardly any calories, ty ??
    I was googling a healthy tomato soup to make for patient , as I am a home healthcare aid and this was perfect, tired of always giving him chicken soup ? lentil soup ? etc, this was awesome ??

  5. 5 stars
    I really like that you can have more than a cup of soup and it is so much better for you than canned soup. Plus an added bonus it is so affordable too! Plan to make it in the near future,

  6. 5 stars
    Perfect timing! Had all the ingredients and wanted soup. Took no time at all to make and is absolutely delicious. Had two bowls. This will be a regular item on my recipe list. Thanks so much.

  7. 5 stars
    I love this and you can have more of it than the unhealthy soups. Definitely a winner and am going to try it in the future.

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