Healthy Tomato Soup

By TriciaN

Ingredients
  • 1 Tbsp. Extra Virgin Olive Oil

  • 1 c. Onion, chopped

  • 1 c. Celery, diced

  • 1 c. Carrots, diced

  • 2 Cloves Garlic, minced

  • 1 c. Cabbage, chopped

  • 1 c. Spinach, chopped (fresh or frozen)

  • 1 c. Green Peas (fresh or frozen)

  • 1/2 c. Parsley, fresh (or 2 Tbsp. dried)

  • 2 Bay leaves, whole

  • 1 tsp. Basil, dried (or 1 Tbsp. fresh, minced)

  • 1/2 tsp. Thyme, ground

  • 1/2 tsp. Nutmeg, ground

  • 1/4 tsp. Cloves, ground

  • 4 c. Chicken Broth, reduced or no sodium

  • 3 c. Tomato Puree (low sodium)

  • 2 c. Water

  • 1 Tbsp. Worcestershire sauce

Directions
  1. In a large pot over medium heat, heat oil.

  2. Add onion, celery, carrots, and garlic. Saute without browning until wilted.

  3. Add spices and herbs; saute for 5 additional minutes.

  4. Add remaining vegetable, broth, puree, water and Worcestershire sauce.

  5. Simmer for 30 minute (until carrots are tender). Take off heat.

  6. Remove Bay Leaves.

  7. Puree soup with hand-held blender or by small batches in blender or food processor. Reheat, if necessary, over medium heat.

  8. OPTION 1: Garnish top with grated parmesan cheese.

  9. OPTION 2: Add in or substitute other veggies, e.g, zucchini, cauliflower, squash, beans, etc. (A good way to clean out leftovers in your fridge.)

  10. OPTION 3: Add "heat" with crushed red pepper, cayenne, etc. to your taste, if waned.

  11. OPTION 4: For creamy soup, gently heat and add 1/4 c. of non-fat half & half to each serving..


Nutritional Facts

Servings
16
Amt. per serving - @ 1 c.
Calories per serving - 55.3
Total Fat - 1.1 g
Saturated Fat - 0.2 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat - 0.0 g
Cholesteol - 0.0 mg
Sodium - 275.8 mg
Potassium - 104.0 mg
Total Carbohydrates - 8.8 g
Dietary Fiber - 3.0 g
Sugars - 4.3 g
Protein - 2.7 g
Vitamin A - 34.4%
Vitamin C - 24%
Vitamin E - 0.7%
Calcium - 2.6%
Copper - 1.3%
Folate - 3.9%
Iron - 5.4%
Magnesium - 1.9%
Manganese - 5.1%
Niacin - 1.7%
Pantothenic Acid - 0.6%
Phosphorus - 1.6%
Riboflavin - 1.5%
Selenium - 0.5%
Thiamin - 2.6%
Zinc - 1.1%

soup contestq1 low saturated fat