Rustic Italian Tomato Soup

  Rustic Italian Tomato Soup

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)

1/4 teaspoon salt

Nutrition Facts

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 215 mg

Carbohydrates 22 g

Fiber 5 g

Sugars 12 g

Protein 5 g


  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.

© American Heart Association

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