Sunday, January 20, 2013

Dairy Free, Gluten Free Tomato Soup

It's chilly in Pittsburgh, and I had tons of tomatoes to use up; it is only natural to want to make tomato soup ( and it was suggested by the hubby), the ultimate comfort food (alongside a whole grain grilled cheese sandwich of course!). I also had to sneak in some nutritional yeast! It gives the soup that creamy, cheesy, nutty finish we all love!

No need for dairy to add creaminess, the super nutrient dense nutritional yeast does the trick. And who needs flour to add thickness; the onions, carrots and relatively large amount of fresh tomatoes gives this soup enough body to forget the added thickeners.

Also, feel free to cut down on the salt. I am a dietitian who does not fear salt, but if you have dietary restrictions, please please lower the salt as needed. Using only 1 tsp. of salt in this recipe, cuts the sodium down to 480mg per serving (20% DV ). If you go with 1/2 tsp. salt, the sodium drops to 360mg (15%). With no added salt, the soup has 240mg (10%) sodium per serving. You choose!

Fresh Tomato Soup with Sundried Tomato Oil

1 Tbsp. sundried tomato oil or olive oil
1 small onion, chopped
3-4 whole cloves garlic
¾ cup chopped carrot
5 large tomatoes, washed and roughly chopped
3-4 sundried tomatoes, optional
6 oz. can tomato paste
2  tsp. sugar
1 ½ tsp. salt
½ tsp. black pepper
3 cups low sodium organic chicken broth
2 Tbsp. nutritional yeast
Heat oil in a large pot over medium heat. Sauté onion, garlic and carrots for about 5-8 minutes until lightly browned. Add tomatoes and cook, uncovered and stirring, for about 5-10 minutes. This helps to concentrate the tomato flavor.
Stir in sundried tomatoes if using (adds flavor), tomato paste, sugar and spices. Add broth and simmer covered for about 25 minutes, stirring occasionally. Stir in nutritional yeast.
Cool slightly and process, in batches, in a blender or a food processor. Take care when processing hot liquids; allow steam to escape by holding lid slightly opened and using a towel to hold top.

You don't have to use sundried tomatoes or sundried tomato oil. I did because I had some, and I think it adds extra flavor!

Nutrition Facts per 1 cup serving using sundried tomatoes: 90 calories, 2.5 grams total fat, 0 grams saturated fat, 600 mg sodium, 14 grams total carbs, 4 grams fiber, 8 grams sugar, 4 grams protein, 50% Vitamin A, 35% vitamin C, 4% calcium, 8% iron

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