Chef Meg's Tomato Soup - 13.9g Carbs, 1.5g Fiber, 0.8g Sugar
From: SparkPeople user CHEF_MEG
This tomato soup is so rich and thick you'll swear it's laden with
cream and butter. Nope! The trick to this recipe is really good
tomatoes. Don't try to use mealy, pale supermarket tomatoes. The
soup will be bland.
2 Tbsp olive oil
1 yellow or white onion, chopped
3 cloves garlic, minced
2 lb tomatoes, de-seeded, chopped
1/4 tsp red pepper flakes
1 Tbsp brown sugar
1/2 tsp thyme, dried
4 oz bread, crust removed (about 4 small slices)
12 oz chicken or vegetable stock
1 Tbsp balsamic vinegar
black pepper to taste
1/2 cup croutons (optional)
2 Tbsp blue cheese crumbles (optional)
Top this with a bit of blue cheese (nutrition not included) for a real
pop of flavor. At under 100 calories a serving, you can afford to add
some fun toppings to this soup.
Chef Meg used chicken stock because she had a homemade version on hand.
You can easily make this a vegetarian (and vegan) soup by using vegetable
stock.
NOTE:
This is a rare case where you need to use white bread rather than
wheat or whole-grain. If you do only have whole-grain bread in your
house, congratulations! You can use that bread, but be sure to remove
the crusts.
Serve this with--what else?--a grilled cheese sandwich. Choose low-fat
cheese and really good whole-grain bread.
Heat oil in a stock pot or tall saucepan. Add onion and garlic; saute
for 5 minutes. Add tomatoes and stir to combine. Add pepper, sugar,
thyme and bread to mixture; cook for 3 minutes. With an immersion
blender or food processor, blend the mixture. If using an immersion
blender, take care not to splatter tomatoes all over yourself! (This
is why you need a tall pan.) Slowly add stock to mixture and combine.
Simmer for 10 minutes. Add vinegar during last two minutes.
Servings: 8
Serving Size: 1 cup
Nutrition per Serving:
98.9 Calories, 4.1g Total Fat, 0.6g Saturated Fat, 0.6g Polyunsaturated Fat,
2.6g Monounsaturated Fat, 0mg Cholesterol, 212.0mg Sodium, 216.7mg Potassium,
13.9g Total Carbs, 1.5g Dietary Fiber, 0.8g Sugars, 2.5g Protein
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