Tomato soup is a classic soup that is tasty and full of nutrients. It pairs particularly well with grilled cheese sandwiches, but is also delicious with crackers. I've made tomato soup in the past using a different recipe that called for way too much olive oil in my opinion and topped that oil off with butter. Now, if you have read or tried my past recipes, you will know I am not against using fats, but I can't get with using it without a purpose. This newer recipe is one that I've adapted from a recipe booklet from the American Heart Association. I have made this soup 3 times and each time it has been satisfying. In addition to being tasty, it is truly SUPER-easy and quick, another plus for people on the go or for those who don't want to spend a lot of time cooking. Let's get to the recipe!
You will need: 1 medium-sized red bell pepper, cut or torn into blender-friendly pieces 1 medium carrot (optional) 1 stalk of celery (optional) 1 14.5 ounce can diced tomatoes, undrained (no-salt added would be great!) 14 oz low sodium chicken broth 1/2 15.5 oz. can navy beans, rinsed and drained (I used great northern because that's what I had on hand) 3 tablespoons chopped fresh basil leaves 2 tablespoons snipped fresh parsley 1 tablespoon balsamic vinegar 1/2 teaspoon dried oregano, crumbled 1 medium garlic clove, minced 1/8 to 1/4 teaspoon crushed red pepper flakes 1 tablespoon extra virgin olive oil 1/4 teaspoon (table!) salt In a blender, add bell pepper, undrained tomatoes, broth, beans, basil, parsley, vinegar, oregano, garlic, and red pepper flakes and blend until smooth. Pour into a large saucepan. Bring to a boil over high heat. Reduce the heat and simmer, covered, for about 20 minutes. Remove from the heat. Stir in olive oil and salt. Serves 4. Nutrition Info (Per Serving): Calories: 136 Fat: 3.5 g Sodium: 215 mg Carbohydrates: 22 g Fiber: 5 g Protein: 5 g When I made the recipe the first 2 times, I followed the recipe (without the optional ingredients), but I unintentionally added the WHOLE can of beans because I didn't notice until I was typing up this recipe that it actually calls for 1/2 the can! Oops! Still came out great, though. So if you want more fiber and protein, go ahead and add the whole can. The last time I made the recipe, I decided to up the vegetable ante, so added the carrot and celery, which still made for a great soup. I don't think I need to tell you why this soup is so much better than that condensed version you can find in stores! But in case you want me to, let me count the ways...Our homemade soup has NO artificial ingredients, NO added sugars, NO hydrogenated oils, and has a level of sodium that won't make our heart work OT. Tomatoes are a great source of vitamins A and C and the antioxidant, lycopene. Lycopene has been associated with a decreased risk of chronic diseases, including cardiovascular disease and various cancers. This antioxidant is also thought to promote bone health. Since we are using canned tomatoes (a processed source), we are also reaping more of the benefits of lycopene. This antioxidant is one nutrient that becomes more readily available for our bodies to use once processed or cooked. Enjoy! P.S. Happy National Nutrition Month!
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Recently, I was talking with my Mom and she told me about a particularly delicious batch of rolls that she made (and I was not around to partake, sadly!). She mentioned that she used sea salt and she was wondering why sometimes her rolls had been coming out more bland, even though her measurements are consistent. That got me to thinking about the different varieties of salts: Kosher flake salt; table salt; sea salt...Kosher salt has quite a bit less sodium per quarter teaspoon, according to the packaging label, than the other varieties. It turns out that my Mom has used Kosher flake salt in her rolls before and had not realized the discrepancy between the types of salts. The Kosher salt yielded light, fluffy, and delicious rolls, but were notably less delicious than the norm.
My Mom is the roll queen of the family, so this gave me the push I needed to look into what makes the sodium profiles of these salts so different. Per quarter teaspoon, kosher flake salt has 280 mg of sodium vs. Trader Joe's sea salt (440 mg) vs. Morton's table salt (590 mg). It turns out that the salts are not compositionally different--they are all sodium chloride, but the shape and size of the crystals differ, which impacts their weight. So while you may be putting the same dry volume measurement into a recipe, the amount of sodium going in is different when using a courser (Kosher or course seat salt) versus a finer (table or fine sea salt) salt with the courser salt yielding less flavor per dry measurement. There are a few solutions: 1. Always use the same salt for your own recipes or use the salt specified by a particular recipe to ensure that nutritional info is accurate and taste is on point. According to Jill Santopietro from chow.com, recipes seen in print or online typically use table or fine sea salt (unless, of course, they indicate other wise). 2. Roughly calculate and adjust measurements depending on the source of sodium you are using. I tend to use Kosher salt, but if I switch it up, I will switch measuring spoons or unscientifically eyeball measurements that will yield comparable results. For example, if I normally use 1/4 tsp of kosher flake salt (280 mg of sodium) in my omelette, if I decide to use seasoned salt, which provides 390 mg of sodium per 1/4 tsp, I will fill the measuring spoon a little more than halfway to get an approximately equal amount of sodium. This kind of approximation works fine for some dishes, but may not fare that well in baking or in something that requires an exact measurement. 3. Purchase a food scale and weigh out the portions. X grams of any grade of salt will yield the same amount of sodium. This method is accurate, but may seem a bit more tedious to some than just using a measuring spoon. So, there you have it! Who knew the type of salt could have such a large impact on flavor? Which kind of salt do you prefer? |
AuthorHello there, my name is Alena and I am a Registered Dietitian! This blog is a platform through which I can share my knowledge and perspectives on a variety of nutrition-related topics. Feel free to contribute by commenting. Archives
November 2021
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