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Rustic Italian Tomato Soup




Source of Recipe


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Rustic Italian Tomato Soup

Adapted from © American Heart Association
WW Points
Serves 4; 1 cup per serving

16 ounces frozen mixed bell pepper strips (may be labeled stir-fry mix)
1 14.5-ounce can no-salt-added diced tomatoes, undrained
1 3/4 cups fat-free, low-sodium chicken broth
1/2 15.5-ounce can no-salt-added navy beans, rinsed and drained
3 tablespoons chopped fresh basil
2 tablespoons chopped fresh parsley
1 tablespoon balsamic vinegar
1 medium garlic clove, minced
1/2 teaspoon dried oregano, crumbled
1/8 to 1/4 teaspoon crushed red pepper flakes
1 tablespoon olive oil (extra virgin preferred)
1/8 teaspoon salt


1. In a food processor or blender, process the bell pepper strips, tomatoes with liquid, broth, beans, basil, parsley, vinegar, garlic, oregano, and red pepper flakes until slightly chunky or smooth.

2. Pour into a large saucepan.

3. Bring to a boil over high heat.

4. Reduce the heat and simmer, covered, for 20 minutes, or until the flavors are blended.

5. Remove from the heat.

6. Stir in the oil and salt.

One 1-cup serving equals: Calories 136; Total Fat 3.5 g (Saturated Fat 0.5 g, Polyunsaturated Fat 0.5 g, Monounsaturated Fat 2.5 g); Cholesterol 0 mg; Sodium 142 mg; Carbohydrates 22 g; Fiber 5 g; Sugars 12 g; Protein 5 g