Cream Of Tomato Soup

Preparation:

1. Heat olive oil in a pot over medium heat.

2. Sauté onion and garlic until soft and fragrant.

3. Add chopped tomatoes and cook for 5–7 minutes until they break down.

4. Pour in broth and simmer for 10–15 minutes.

5. Blend until smooth using a hand blender.

6. Reduce heat and stir in Greek yogurt.

7. Add herbs and black pepper.

8. Serve warm.

Nutritional Value (Per Serving)

Weight Loss (~110–130 kcal)

• Use 1 tbsp Greek yogurt instead of 2

• Reduce oil to ½ tsp

• Increase tomato volume

Result: Lower calories, high volume

Prediabetes / Type 2 Diabetes

• Avoid added sugar (often used in tomato soup)

• Pair with protein (e.g., tofu/chicken on side)

Benefit: Prevents glucose spikes

High Cholesterol

• Use 0% fat Greek yogurt

• Avoid cream or butter

• Maintain olive oil in small quantity

Benefit: Supports heart health

Hypertension (Low Sodium)

• Use low-sodium broth

• Avoid added salt

• Enhance flavor with basil, garlic, and herbs

Benefit: Better blood pressure control

High-Protein Version

• Add 2 tbsp hemp seeds

  
  

  OR

• Increase Greek yogurt to 3–4 tbsp

Result:

• Protein increases to ~10–12 g

• More filling