You are here: Home> Indian Soups > Low Calorie Vegetarian Soups > Indian Soup recipes for Cancer > Low Cal Tomato Soup
low cal tomato soup recipe | Indian style low cal tomato soup | low cal tomato soup with low fat milk |
Tarla Dalal
06 December, 2024
Table of Content
About Low Cal Tomato Soup
|
|
Ingredients
|
|
Methods
|
|
To learn more low calorie soup recipe
|
|
How to make Low Cal Tomato Soup recipe
|
|
Low Cal Tomato Soup ? A Weight Watchers Delight
|
|
Nutrient values
|
low cal tomato soup recipe | Indian style low cal tomato soup | low cal tomato soup with low fat milk | with 15 amazing images.
This Indian Style Low-Cal Tomato Soup is an exceptionally well-designed recipe that aligns perfectly with the dietary needs and health goals of a broad range of individuals, including those with heart conditions, diabetes, for weight loss, PCOS, and cancer patients. Its thoughtful selection of ingredients and lean preparation method make it a highly beneficial and delicious choice.
The primary ingredient, tomatoes, are nutritional powerhouses. They are rich in lycopene, a potent antioxidant known for its protective effects against various diseases, including certain cancers and cardiovascular diseases. Tomatoes are also excellent sources of Vitamin C, Vitamin K, potassium, and folate, all essential for overall health. Their high water content and low calorie count contribute significantly to the soup's low-calorie profile, making it a great option for satiety without caloric excess.
The inclusion of yellow moong dal (split yellow gram) is a brilliant addition, elevating this soup beyond just a vegetable broth. Moong dal provides a substantial amount of plant-based protein and dietary fiber. Protein helps in promoting satiety, which is crucial for weight management and controlling portion sizes. For diabetics, the fiber helps to slow down the absorption of carbohydrates, leading to a more gradual and controlled rise in blood sugar levels. This combination of fiber and protein makes the soup more filling and nutritionally complete, providing sustained energy.
The cooking method is deliberately lean, utilizing just 1 teaspoon of olive oil for sautéing onions for a batch that serves six. Olive oil, particularly extra virgin, is a healthy monounsaturated fat that is beneficial for heart health. The minimal quantity ensures that the soup remains very low in fat and calories. The use of low-fat milk (99.7% fat-free) as a creamy base provides essential calcium and a smoother texture without adding significant saturated fat or calories, further enhancing its suitability for those managing cholesterol or calorie intake.
This soup is particularly beneficial for heart patients due to its low sodium content (salt to taste allows control), low fat (especially saturated fat), and abundance of heart-healthy antioxidants like lycopene and potassium (from tomatoes and moong dal). For diabetics, the low glycemic index of tomatoes and the fiber from moong dal make it an excellent choice for blood sugar management. For weight loss, its high water content, fiber, and protein promote fullness with minimal calories.
For individuals with PCOS (Polycystic Ovary Syndrome), this soup can be highly beneficial. The emphasis on non-starchy vegetables like tomatoes and the inclusion of lean protein from moong dal align with dietary recommendations for PCOS, which often focus on managing insulin resistance and inflammation. It provides essential nutrients without contributing to rapid blood sugar spikes or excessive calories. Lastly, for cancer patients, the rich antioxidant content from tomatoes (lycopene), along with the general emphasis on whole, unprocessed foods, supports cellular health and can be a gentle, nourishing, and easily digestible option, especially during recovery or treatment phases.
low cal tomato soup recipe is a perfect low-calorie substitute for cream of tomato soup in which the creamy texture is retained by the addition of protein rich moong dal and low-fat milk. Using Toasted Whole Wheat Bread Croutons for serving is just the rich crunchy contrast to the Fried Croutons made with oodles of oil and refined flour.
There are many more healthy and delicious Low Cal Soup Recipes in our collection which will give you the same delightful experience without any guilt.
Enjoy how to make low cal tomato soup recipe | Indian style low cal tomato soup | low cal tomato soup with low fat milk | with detailed step by step photos below.
Tags
Preparation Time
10 Mins
Cooking Time
17 Mins
Total Time
27 Mins
Makes
6 servings
Ingredients
For Low Cal Tomato Soup
5 cups roughly chopped tomato
1/4 cup yellow moong dal (split yellow gram) , washed and drained
1 tsp olive oil
1/2 cup finely chopped onion
1/2 cup low fat milk , 99.7% fat-free
salt and taste
Method
For low cal tomato soup
- To make low cal tomato soup, combine 4 cups of water, tomatoes and moong dal in a deep non-stick kadhai , mix well and cook on a medium flame for 8 to 10 minutes or till the tomatoes are soft, while stirring occasionally.
- Remove from the flame and keep aside to cool.
- Blend in a mixer to a smooth mixture. Do not strain and keep aside.
- Heat the olive oil in a deep non-stick kadhai, add the onions and sauté on a medium flame for 1 to 2 minutes or till they turn light brown in colour.
- Add the tomato-moong dal mixture, low-fat milk, salt and pepper and mix well.
- Bring to a boil, while stirring occasionally and simmer for 5 minutes.
- Serve the low cal tomato soup hot.
low cal tomato soup recipe | Indian style low cal tomato soup | Video by Tarla Dalal
Low Cal Tomato Soup recipe with step by step photos
-
- If you enjoyed this low cal tomato soup recipe | Indian style low cal tomato soup | low cal tomato soup with low fat milk |, also check out some similar healthy veg soup recipes like :
-
-
To make low cal tomato soup | Indian style low cal tomato soup | low cal tomato soup with low fat milk | take red, firm tomatoes, wash them and roughly cut them into chunks using a sharp knife.
-1-185651.webp)
![]()
-
Wash the yellow moong dal well using water to remove any dirt and dust. Keep aside.
-2-185651.webp)
![]()
-
Take a deep non-stick pan, add the tomatoes. Always use fresh red tomatoes that will help to make a nice tomato soup which is not only good in colour but amazing in taste as well without adding any readymade tomato paste.
-3-185651.webp)
![]()
-
Add the yellow moong dal. See here for details of 7 amazing benefits of yellow moong dal.
-4-185651.webp)
![]()
-
Add 4 cups of water and mix it well.
-5-185651.webp)
![]()
-
Cook on a medium flame for 8 to 10 minutes or till the tomatoes are soft, while stirring in between.
-6-185651.webp)
![]()
-
Once cooked, remove from the flame and keep aside to cool. After cooling the mixture completely, transfer into a mixer.
-7-185651.webp)
![]()
-
Blend in a mixer to a smooth mixture. There is no need to strain this mixture.
-8-185651.webp)
![]()
-
In a deep non-stick pan, heat the olive oil. Add the onions. If you are Jain or don't like the mouthfeel of onions then skip adding it. Sauté on a medium flame for 1 to 2 minutes or till the they are soft and translucent.
-11-185651.webp)
![]()
-
Add the tomato mixture.
-12-185651.webp)
![]()
-
Add the low-fat milk. See benefits of milk.
-13-185651.webp)
![]()
-
Add salt to taste.
-14-185651.webp)
![]()
-
Also, add freshly ground black pepper to taste to low cal tomato soup.
-15-185651.webp)
![]()
-
Mix low cal tomato soup | Indian style low cal tomato soup | low cal tomato soup with low fat milk | well and bring to a boil. Simmer for 5 minutes, while stirring occasionally and your low calorie tomato soup is ready!
-16-185651.webp)
![]()
-
Serve the low cal tomato soup hot.
-17-185651.webp)
![]()
-
To make low cal tomato soup | Indian style low cal tomato soup | low cal tomato soup with low fat milk | take red, firm tomatoes, wash them and roughly cut them into chunks using a sharp knife.
-
-
Low Cal Tomato Soup – A Weight Watchers Delight. High Fiber, low calories tomatoes cooked, blended and brought to boil to make this Low Cal Tomato Soup.
![]()
- With just 87 calories per serving, this low cal tomato soup serves as a nourishing start to a meal or an in-between snack. Further the antioxidant lycopene present in tomatoes help kick the free radicals from the body, thus helping to maintain cell health of every organ of the body like heart, liver, kidney etc.
- Those weight watchers who also have impaired blood glucose levels (diabetes) or heart problems also can opt for this healthy bowl.
- Tomatoes are low glycemic index and this low calorie tomato soup recipe doesn’t make use of unhealthy cornflour, so diabetics can indulge in this tomato soup without any worries. It’s truly worth trying this soup!
-
Low Cal Tomato Soup – A Weight Watchers Delight. High Fiber, low calories tomatoes cooked, blended and brought to boil to make this Low Cal Tomato Soup.
Nutrient values (Abbrv)per plate
| Energy | 87 cal |
| Protein | 4.1 g |
| Carbohydrates | 11.7 g |
| Fiber | 3 g |
| Fat | 2.3 g |
| Cholesterol | 2.7 mg |
| Sodium | 22.7 mg |
Click here to view Calories for Low Cal Tomato Soup
The Nutrient info is complete
Ayana
March 13, 2025, midnight
I also have tried out this recipe of yours and found it amazingly delicious. Thanks a ton for sharing this recipe and take love. ??
meenal
March 13, 2025, midnight
This is a nice healthy tomato soup. Thanks for the depth of the step by step pictures and explaining the benefits of the soup. Good to see no sugar used and low fat milk which is good to keep my weight under control.
-15645.webp)
-11319.webp)
-2368.webp)
-16283.webp)
