Chunky Homemade Tomato Soup

2 t Olive oil
1 Large Onion, halved and thinly sliced
1 Carrot, chopped
2 T Tomato paste
1 Sprig Fresh thyme (or ½ t dried)
28 oz Diced tomatoes, including juice
1 Cup Tomato juice
1 t Sugar (optional)
¼ Cup Fresh basil, chopped
  1. Sauté onion and carrots in oil.  Sprinkle with salt and pepper.  Cook, stirring, until vegetables begin to soften (3-5 minutes).
  2. Add tomato paste, lower heat and continue to cook until paste begins to darken (don’t let it burn) about 1 -2 minutes.
  3. Strip thyme leaves from stem and add to pot along with tomatoes.  Cook, stirring occasionally, until tomatoes break down (10-15 minutes).  Add 1 cup juice and 1 cup water and bring to a boil, then adjust heat so mixture just simmers – cook 5 more minutes.
  4. Taste and adjust seasonings (if tastes flat but salty enough, add sugar).  Garnish with basil and serve.

Nutrition: Makes 4 servings (about 1 ½ cups each).  110 calories per serving, 2.5 g fat, 3 g protein, 16 g carbs, 4 g fiber.

Variations

  • Add 1 T of curry powder or chili powder Or add 1 teaspoon smoked paprika  along with tomato paste
  • Add ½ cup of a grain such as rice, bulgur couscous or quinoa when add tomatoes along with an extra 1 cup of water.

So, why?                                   

  • Filling soup for small calorie count
  • Tons of lycopene from the tomatoes
Advertisements

Leave a comment

Filed under Entrees, Vegetarian

Comments are closed.