Creamy Tomato Soup
YIELD: 4 SERVINGS TOTAL TIME: 25 MINUTES GLUTEN-FREE, DAIRY-FREE, EGGFREE, NUT-FREE, RICE-FREE
Remember that canned tomato soup you used to have as a kid? This one is way better! In addition to tasting great and being easy and quick to make, it has a protein boost from the addition of white beans.
1 tablespoon extra-virgin
olive oil 1 small onion, chopped 2 garlic cloves, chopped 1 28-ounce can crushed
tomatoes 1 15-ounce can cannellini
beans, drained and rinsed 1 teaspoon dried basil 1½ cups vegetable broth Salt and ground black pepper Heat the oil in a large saucepan over medium heat. Add the onion and cook, stirring often, until soft-ened, about 5 minutes. Add the garlic and cook until fragrant, about 1 minute. Add the tomatoes, beans, basil, and broth. Increase the heat to high and bring to a boil, then reduce the heat to a simmer and cook for 10 minutes. Season with salt and pepper, to taste.
Working in batches, carefully transfer the soup to a blender and purée until smooth (or use a stick blender to puree it right in the pot). Return the puréed soup to the saucepan and cook over low heat until hot, about 5 minutes. Serve hot.
NUTRITION PER SERVING: CALORIES: 189, FAT: 5G, SATURATED FAT 1G, CHOLESTEROL: 0MG, SODIUM: 755MG, CARBOHYDRATES: 32G, FIBER: 8G, SUGARS: 11G, PROTEIN: 8G
1 tablespoon coconut oil 1 cup chopped sweet yellow onion 1 cup chopped celery ¾ cup chopped carrots 3 jalapeño peppers, seeded and diced 2–3 cloves garlic, mashed and chopped 4 15-ounce cans organic black beans, rinsed and drained
(or about 3½ cups cooked beans) ¾ cup chopped fresh cilantro 4 cups vegetable stock ½ cup tomato sauce 2 tablespoons lime juice 1 tablespoon apple cider vinegar ¼ teaspoon ground chipotle pepper 1 teaspoon cumin Pinch of cardamom or coriander (optional) Fresh cracked pepper and sea salt to taste 1 avocado, peeled, pitted, and sliced (optional)
1. In a Dutch oven or stock pot, heat the oil over medium to medium-high heat.
2. When the oil is hot, add the onion and sauté until soft, about 4 to 5 minutes. Add the celery and carrots and continue to sauté until the carrot is fork tender, about 5 minutes. Stir the jalapeño pepper, garlic, and beans into the vegetable mixture and sauté for 1 minute.
3. Add the cilantro, vegetable stock, tomato sauce, lime juice, vinegar, and seasonings (except for the pepper and salt) and stir to combine. Turn the heat down to medium-low and cook the soup for 30 minutes.
4. Transfer the soup to a blender and purée it. Return it to the soup pot and add fresh cracked pepper and salt to taste. Serve with sliced avocado, if desired.
EXCERPTED FROM THE GLUTEN-FREE VEGETARIAN FAMILY COOKBOOK: 150 HEALTHY RECIPES FOR MEALS, SNACKS, SIDES, DESSERTS, AND MORE BY SUSAN O’BRIEN. COPYRIGHT ©2015. AVAILABLE FROM DA CAPO LIFELONG BOOKS, AN IMPRINT OF PERSEUS BOOKS, LLC, A SUBSIDIARY OF HACHETTE BOOK GROUP, INC.
NUTRITION PER SERVING: CALORIES: 483, FAT: 5G, SATURATED FAT 3G, CHOLESTEROL: 0MG, SODIUM: 1243MG, CARBOHYDRATES: 85G, FIBER: 33G, SUGARS: 9G, PROTEIN: 28G