365 Guru - Recipes, Music & Health - Rock ON: [Healthy_Recipes_For_Diabetic_Friends] Cream of Tomato Soup

Sunday, January 12, 2014

[Healthy_Recipes_For_Diabetic_Friends] Cream of Tomato Soup - 16.8g Carbs, 3.7g Fiber, 8.7g Sugars

Cream of Tomato Soup - 16.8g Carbs, 3.7g Fiber, 8.7g Sugars

From: SparkPeople user CHEF_MEG
This creamy, delicious soup will become your new favorite comfort food.
Prep: 15 min
Cook: 30 min
Servings: 6

2 tsp olive oil
1 large white or yellow onion, diced (about 1 1/2 cups)
1 carrot, diced (about 1/2 cup)
1 stalk celery, diced (about 1/2 cup)
3 cloves garlic, minced
1 Tbsp tomato paste
3 (14 oz cans) diced tomatoes, no salt added
1/2 tsp black pepper
1/2 tsp celery seed
Pinch red pepper flakes
1 1/2 cups homemade vegetable stock
1 slice whole wheat bread, crust removed and diced
1/2 cup 2% evaporated milk
1 Tbsp chopped parsley leaves (optional)

Place a large saucepan over medium heat, then add the oil. Add the onions, carrots, and celery once the oil is hot. Cook for five minutes, until the vegetables start to soften.
Stir in the garlic and tomato paste, and cook for one more minute.
Add one can of the tomatoes, stirring and scraping the bottom of the saucepan to pull up any cooked-on bits.
Add the remaining tomatoes, black pepper, celery seed, red pepper flakes, and stock. Bring to a simmer, and cook for 15 minutes.
Add the bread, cook for five minutes, then remove from heat.
Transfer the soup to a blender or food processor and puree until smooth.
Pour the soup back into the pan, then stir in the evaporated milk and warm over medium heat.
Serve immediately or allow to cool and freeze in one-cup servings.
Garnish with parsley, if desired.

Tips:
Choose fire-roasted tomatoes for added flavor.

I love my immersion blender for pureeing most soups, but it won't give you a velvety texture. For this recipe, you really want to use a blender or food processor for a smooth consistency.

Serving Size: 1 cup
Servings: 6
Nutrition per Serving: 108.6 Calories, 2.1g Total Fat, 0.2g Saturated Fat, 0.2g Polyunsaturated Fat, 1.2g Monounsaturated Fat, 3.3mg Cholesterol, 97.5mg Sodium, 272.7mg Potassium, 16.8g Total Carbs, 3.7g Dietary Fiber, 8.7g Sugars, 4.2g Protein