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Recipe of the Month

Cream of Tomato Soup

cream of tomato soup

Ingredients:

  • 1 28-ounce can of low-sodium chopped tomatoes, including juice
  • 7 cups vegetable stock or vegetable broth
  • 1 cup rolled oats
  • 1 cup carrots, peeled and diced
  • 3/4 cup celery, diced
  • 2 tsp Tabasco Sauce (optional)
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 3/4 tsp sea salt
  • 1/2 tsp ground black pepper (optional)
  • 36 nonfat oyster crackers for garnish (optional)

Directions:

  1. Place all ingredients except oyster crackers in a large soup pot over medium high heat.
  2. Bring to a boil and turn down to a simmer.
  3. Cook about 25-35 minutes, stirring occasionally, until the vegetables have softened. If the mixture begins to stick to the bottom, change pots to avoid burning the soup.
  4. Remove from heat and allow to cool slightly.
  5. Puree in a blender or food processor in several batches, then return to a clean pot.
  6. Warm over low heat until just simmering.
  7. Ladle into bowls. Float trans fat-free oyster crackers on top of each serving.

Yield

12 servings (3 quarts)

Nutrition per serving:

81 calories, 0.8g fat (0.1g sat, 0.7g mono); 3g protein; 17g carbohydrates; 4g fiber; 0g cholesterol; 57mg sodium

Source:

The Taste for Living Cookbook, 1998 by Beth Ginsberg

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Nutrition Tip

Tomatoes account for more than 40 percent of the average American's vegetable consumption each year. That's good news because tomatoes are the richest source of the antioxidant lycopene. Antioxidants help protect us from harmful free radicals – unstable oxygen molecules that harm healthy cells. Lycopene is found to concentrate in the prostate gland and is believed to have beneficial effects upon prostate cells. Studies have shown that men who eat 10 or more servings a week of tomato-based foods are up to 45 percent less likely to develop prostate cancer. In women, lycopene helps protect against ovarian cancer.

Lycopene is best absorbed into the body in the form of tomato paste and other cooked tomato products, as well as when eaten with a healthful fat, such as olive or canola oil. So add a little olive oil to your tomato sauce. You can also increase your lycopene consumption by eating watermelon, pink grapefruit, guava, and drinking tomato juice.

recipe nutrition label