Roasted Tomato Soup - 13g Carbs, 3g Fiber
From Eating Well Magazine
Yield: 6 servings, 1 cup each
Active Time: 35 minutes
Total Time: 45 minutes
Ease of preparation: Easy
Roasting the vegetables for this simple summer soup enhances their
inherent sweetness. The recipe is from EatingWell reader Tracey
Medeiros of Atlanta, Georgia.
1 1/2 lb large tomatoes, such as beefsteak, cut in half crosswise
1 medium sweet onion, such as Vidalia, peeled and cut in half crosswise
3 large cloves garlic, unpeeled
1 Tbsp plus 1 tsp extra-virgin olive oil, divided
1/4 tsp salt, or to taste
Freshly ground pepper to taste
2 cups reduced-sodium chicken broth or vegetable broth, divided
1/4 cup tomato juice
1 tsp tomato paste
1/4 tsp Worcestershire sauce
1 Tbsp fresh basil, chopped
Brown sugar to taste (optional)
1/2 cup corn kernels (fresh, from 1 ear, see Tip) or frozen, thawed
1. Preheat oven to 400 degrees F. Coat a baking sheet with cooking spray.
2. Toss tomatoes, onion and garlic in a mixing bowl with 1 tablespoon
oil. Season with salt and pepper. Spread on the prepared baking sheet
and roast until the vegetables are soft and caramelized, about 30
minutes. Let cool.
3. Peel and seed the tomatoes. Trim off the onion ends. Peel the
garlic. Place the vegetables in a food processor or blender with 1 cup
broth and the remaining 1 teaspoon oil. Pulse to desired thickness and
texture.
4. Transfer the vegetable puree to a large heavy pot or Dutch oven.
Add the remaining 1 cup broth, tomato juice, tomato pate,
Worcestershire sauce, basil and brown sugar (if using). Bring to a
simmer over medium heat, stirring often.
Ladle into 6 soup bowls, garnish with corn and serve.
Per serving:
95 Calories, 4g Fat (1g Sat, 3g Mono), 1mg Cholesterol, 13g Carbs,
3g Protein, 3g Fiber, 146mg Sodium
Nutrition bonus:
Vitamin C (35% daily value), Vitamin A (20% dv).
1 Carbohydrate Serving
Tip: Removing Corn from the Cob:
Stand an uncooked ear of corn on its stem end in a shallow bowl and
slice the kernels off with a sharp, thin-bladed knife. This technique
produces whole kernels that are good for adding to salads and salsas.
If you want to use the corn kernels for soups, fritters or puddings,
you can add another step to the process. After cutting the kernels
off, reverse the knife and, using the dull side, press it down the
length of the ear to push out the rest of the corn and its milk.
Homemade tomato soup is easy to make, a good source of lycopene and so
much lower in sodium than any canned tomato soup.
To make ahead:
Cover and refrigerate for up to 2 days or freeze for up to 2 months.