By Susan MYKRANTZ

 I like tomato soup, but I don’t like commercial tomato soup because it is oftentimes too salty and lacks flavor. But at the same time, tomato soup has many health benefits, so I make my own soup. This week Cook Simply offers some easy tasty tomato soup recipes. The nice thing about making your own soup is that you can control the salt, fat and enhance the flavor in the soup without boosting the calorie count.

So, what are the health benefits of tomato soup? First of all, tomatoes are packed with vitamins, minerals, carotenoids, antioxidants and plant compounds that offer a wide range of health benefits.

Tomato soup is low in calories and high in potassium, and in vitamins C, K, E and A. It also provides a great deal of lycopene, the compound responsible for most of the health benefits of tomatoes. And heat makes the lycopene easier to absorb. It is high in flavonoids and antioxidants.

Lycopene and other carotenoids present in tomato soup may reduce the risk of prostate and breast cancers. Cooked tomatoes appear to have a more potent effect than raw tomatoes.

Antioxidants found in tomatoes may protect your skin from sunburn and lower your risk of age-related vision loss. Lycopene in tomatoes may help maintain stronger bones and reduce the risk of fractures.

Tomato soup may help reduce several risk factors for heart disease due to its carotenoid and vitamin C content. A warm bowl of tomato soup may help you get better when you’re feeling under the weather, thanks to its carotenoid and vitamin C content.

Tomato soup is easy to make and making a fresh tomato soup is a healthier alternative to canned soup and an easy way to add tomatoes to your diet.

Despite tomato soup’s numerous health benefits, it may come with a couple of downsides. While tomatoes are generally safe to eat, they may be a trigger food for gastroesophageal reflux disease (GERD). GERD is one of the most common illnesses in the United States. Its symptoms usually include heartburn, difficulty swallowing and chest pain. Treating it usually includes identifying and eliminating triggering foods, meaning that tomato soup may not be the right choice if you have GERD.

Spicy Tomato Soup

2 cans diced tomatoes with basil, oregano and garlic

¼ cup butter

½ cup finely chopped onion

1 teaspoon Worcestershire sauce

1 teaspoon minced garlic

1 carton beef broth

6 tablespoons all-purpose flour (optional)

Grated parmesan

In a blender process tomatoes until pureed. In a medium saucepan, melt butter and add onion, cook until golden brown and tender. Add garlic and cook 1 minute longer. Remove from heat and gradually stir in the broth. (You can add flour and stir until smooth at this time).  Add pureed tomatoes and bring to a boil over medium heat, stirring occasionally. Reduce heat and simmer for 20-25 minutes to allow flavors to blend. Serves about 4 and garnishes with parmesan cheese.

Cream of Tomato Soup

2 cans no salt tomatoes

2-3 teaspoons beef bouillon crystals

1/8 teaspoons baking soda

1 to 2 tablespoons butter

2 cups milk

3 tablespoons cornstarch

2 teaspoons sugar

Salt and pepper to taste

Process tomatoes and liquid in a blender until smooth. Heat tomatoes and bouillon in a large saucepan and bring to a boil. Mix cornstarch and milk; whisk into boiling tomato mixture and stir. Cook until thickened. Add baking soda, sugar and butter to the soup and season to taste with salt and pepper. Serves 4.

Gazpacho

2 cups tomato juice

1 clove garlic

1/3 cup olive oil

¼ cup wine vinegar

Dash of Tabasco sauce

3 pounds ripe tomatoes, finely chopped and peeled

¼ cup chopped chives

2 medium cucumbers chopped

½ cup minced onion

½ cup minced green pepper

Rub a large bowl with the cut garlic clove. Mix tomato juice, chopped tomatoes, olive oil, chopped cucumbers, minced green peppers, minced onions, vinegar, tabasco sauce, salt and pepper. Mix well and chill. Serve in chilled bowls and garnish with seasoned croutons.