SUSTAIN
Health Care by Food
Terrific Tomato Soup
Serving Size | Calories | Protein | Saturated Fat | Sodium | Carbohydrate | Fiber | Added Sugars |
|---|---|---|---|---|---|---|---|
1 cup | 161 | 11g | 1g | 85mg | 18g | 5.6g | 0g |
This delightful dish is not only bursting with taste, but also brimming with health benefits. Tomatoes are rich in lycopene, an antioxidant linked to reduced risk of heart disease and certain cancers. Paired with basil, (known for its anti-inflammatory properties) and olive oil (which supports heart health) this soup is a nutritional powerhouse!
Ingredients
1 medium onion, chopped
1 tablespoon olive oil
3 garlic cloves, minced
2 cans (14.5 ounces each) diced tomatoes, drained
1 red sweet pepper, chopped (optional)
6 fresh basil leaves or 1 teaspoons of dried basil
½ cup non-fat dry milk
½ (14 ounces) package tofu, drained, cut into cubes
Salt, to taste
Pepper, to taste
Preparation
1. Wash hands thoroughly with soap and water before you begin cooking. Thoroughly wash all fresh produce.
2. Cook onion in oil over medium heat, stirring frequently.
3. Continue to sauté onions until golden brown, about 4 minutes.
4. Add garlic and cook 1 minute longer.
5. Add tomatoes, chopped pepper and basil (if using dried), then simmer uncovered for 10 minutes.
6. Spoon ¾ of mixture and tofu cubes into food processor or blender and puree until smooth.
7. Return pureed mixture to saucepan.
8. Add basil (if using fresh) and dry milk to the soup. Heat until hot, but do not boil.
9. Season to taste with salt and pepper (optional) and serve!
Source: Recipe adapted from What’s Cooking? USDA Mixing Bowl.