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!
1 Comment
Mom
4/22/2013 10:41:17 pm
For the past month, I have been having "meatless Mondays". I don't miss the meat like I thought I would. In fact, I look forward to Mondays, and it make me more creative in my meal planning. Thank you for your helpful tips. I am very proud of you!
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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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