Egg Harbor Tomato(Low-Fat)
A comforting low-fat tomato soup with hearty vegetables and subtle herbs, perfect for a light, nutritious meal or starter for any health-conscious eater.
Ingredients
- 1 medium unpeeled potato, finely diced ⓘ
- 1 celery, chopped ⓘ
- 1 medium onion, chopped ⓘ
- 1 clove garlic, chopped ⓘ
- 1/4 cup water ⓘ
- 2 cups tomato juice ⓘ
- 2 cups 1% or skim milk
- 1 can condensed tomato soup ⓘ
- 2 tablespoons parsley flakes ⓘ
- 1/2 teaspoon garlic powder ⓘ
- 1/2 teaspoon dried thyme ⓘ
- 1/4 teaspoon pepper ⓘ
Instructions
- Cook the potato, onion, celery, and garlic in water until tender.
- Stir in the tomato juice, milk, condensed tomato soup, parsley flakes, garlic powder, thyme, and pepper.
- Heat through and serve the next day.
Tips & Substitutions
For added flavor, consider using vegetable broth instead of water for cooking the vegetables. If you want to enhance the creaminess without the fat, try adding a splash of unsweetened almond milk. Fresh herbs can also make a difference; if you have fresh parsley or thyme, feel free to substitute them for the dried versions. This low-fat recipe is a great option for those looking to maintain a healthy diet.
Serving Suggestions
This dish pairs beautifully with a simple green salad or whole grain bread for a complete meal. Consider serving it with a dollop of low-fat yogurt or a sprinkle of fresh herbs on top for added freshness. For a heartier option, serve alongside a slice of Molasses Banana Bread(Low-Fat) for a delightful contrast in flavors.
Storage & Reheating
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm it on the stovetop over medium heat until heated through, stirring occasionally. You can also microwave individual portions in a microwave-safe bowl, covered loosely, for about 2-3 minutes, checking for even heating.
Nutrition & Diet Analysis (per serving)
Each serving of Egg Harbor Tomato(Low-Fat) contains roughly 393 calories, with 12g protein, 70g carbohydrates, and 10g fat. It is an excellent source of vitamin C (61% of the Daily Value), potassium (28% of the Daily Value), and dietary fiber (26% of the Daily Value), and a good source of iron. Note that it is relatively high in sodium, at 513mg per serving (22% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh tomatoes instead of tomato juice?
Absolutely! If you prefer using fresh tomatoes, you can blend about 4-5 ripe tomatoes to achieve a similar consistency as tomato juice. Just be aware that this may slightly alter the flavor and texture, but it will still be delicious.
Is it possible to freeze this dish?
Yes, you can freeze this soup. Allow it to cool completely, then transfer it to a freezer-safe container or bag. It can be frozen for up to 3 months. When ready to eat, thaw it in the refrigerator overnight and reheat on the stovetop or microwave until hot.
What can I add to make it spicier?
To give your Egg Harbor Tomato a spicy kick, consider adding red pepper flakes or a dash of hot sauce while cooking. You can also include diced jalapeños or even a pinch of cayenne pepper to taste. Adjust the spice levels according to your preference for a more customized flavor.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).