Meals · Soups & stews

Tomato soup

Name: Tomato soup
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4 servings
Ingredients: 3 tbsp butter; 1 yellow onions, diced; 3 cloves garlic, minced; 1 can (28 oz) crushed tomatoes; 2 cups chicken broth; 2 tsp granulated sugar; 1/3 cup heavy cream; 1 tsp dried basil; 1 tsp salt; 1/2 tsp black pepper

The other half of the grilled cheese equation: canned tomatoes, butter, onion and a swirl of cream, blended smooth. Better than the red-and-white can it grew up in.

Time: 40 min (10 prep + 30 cook)
Servings: 4
Per serving: 250 kcal
Protein: 5 g

Both directions are legitimate — the score measures fullness per calorie, not virtue. Every version is the same dish, rebalanced.

Ingredients

3 tbsp butter40 g
1 yellow onions, diced150 g
3 cloves garlic, minced10 g
1 can (28 oz) crushed tomatoes800 g
2 cups chicken broth480 g
2 tsp granulated sugar8 g
1/3 cup heavy cream80 g
1 tsp dried basil2 g
1 tsp salt5 g
1/2 tsp black pepper1 g

Every ingredient links to its food page — same data, same score, same formula.

Steps

Soften the onion in the butter until translucent, then the garlic for a minute.
Add the tomatoes, broth, sugar, basil, salt and pepper. Simmer 20 minutes — the sugar isn't sweetening, it's correcting canned-tomato acidity.
Blend completely smooth, right in the pot.
Stir in the cream off the heat and taste. Serve hot, ideally with something toasted involving cheese.

Why this score

solidly filling

Low energy density — a lot of food for the calories.

Three routes to fullness — one is enough

8% of kcal

88% water

20 g/Mcal

What pulls it down

16%

How scores work

Computed on the finished dish, not an average of the parts: 1000 kcal goes into the pot, 1576 g of ingredients comes out as ~1500 g of food → 67 kcal per 100 g. Cooking moves water, and energy density is the score's biggest lever — so we show the math. Full formula here.

Per

Calories: 67
Protein: (8%); 1 g
Fat: (58%); 4 g
Carbohydrates: (34%); 6 g
of which sugar: 3 g
Fiber: 1 g
Sodium: 342 mg

Percentages are the share of calories from each macronutrient.

Computed from the ingredients' USDA data — nothing typed by hand. Every number is traceable, every score recomputable.

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Photo: AI-generated. Nutrition and score are computed from the ingredients with the published formula — this recipe hasn't been kitchen-tested by us yet.