Healthy Directions



This cold soup is versatile as well as refreshing. Make it part of a late-night supper with a sandwich or low-fat cheese and crackers, use it as a salsa for dipping baked chips, or top grilled chicken or fish with it.


  • 6 cups chopped tomatoes (peeled if desired) or canned no-salt-added Italian plum tomatoes
  • 1 medium onion, coarsely chopped
  • 1/2 medium green bell pepper, coarsely chopped
  • 1/2 cup coarsely chopped cucumber (peeled if skin is tough)
  • 1 medium garlic clove, minced
  • 2 cups no-salt-added tomato juice
  • 1/4 cup red wine vinegar
  • 1/2 teaspoon sugar
  • 1/2 teaspoon ground cumin (optional)
  • 1/8 to 1/4 teaspoon pepper


  • 1 cup finely chopped tomato
  • 1 small to medium onion, finely chopped
  • 1/2 medium green bell pepper, finely chopped
  • 1/2 cup finely chopped cucumber

In a food processor or blender, process 6 cups tomatoes, medium onion, 1/2 bell pepper, 1/2 cup cucumber, and garlic in batches until smooth. Pour each batch into a large bowl.

Stir the remaining soup ingredients into the tomato mixture. Cover and refrigerate for at least 30 minutes.

Meanwhile, put the garnishes in individual dishes.

To serve, ladle the soup into bowls. Let each diner choose desired garnishes.

Serves 6

Calories 86
Protein 4g
Carbohydrates 18g
   Fiber 4g
   Sugars 5g
Cholesterol 0 mg
Total Fat 0.5g
   Saturated 0.0g
   Polyunsaturated 0.0g
   Monounsaturated 0.0g
Sodium 145 mg

Dietary Exchange: 1/2 starch, 2 vegetable

Reprinted with permission from: The New American Heart Association Cookbook, 7th Edition, Copyright © 2004 by The American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc.