Loading ...Healthy RecipesTomato Basil Soup
This traditional comfort food is delicious and easy to make. Our version is also wheat- and dairy-free and sure to please everyone.
Serves: 8
Time to Table: 1 hour
Healing Nutrient Spotlight
Excellent source of vitamin A, vitamin C
Ingredients*
4 T. (½ stick) butter
2 T. olive oil
1 medium onion, chopped
1/4 cup rice flour
3 T. tomato paste
3 T. chopped fresh basil or 1 tsp. dried
2 14.5-ounce cans reduced-sodium chicken broth
2 28-ounce cans whole peeled tomatoes in juice with basil
sea salt
fresh ground pepper
*Select organic ingredients for optimal nutrition.
Preparation
In a large saucepan or Dutch oven, melt butter over medium heat. Add oil and onion and cook until onion is translucent, about 5 minutes. Stir in flour and tomato paste — cook 1 minute stirring constantly.
Add basil, broth, and tomatoes. Bring to a boil, reduce heat and simmer 30 minutes. Using an immersion blender, purée soup in pot, leaving a desired amount of the tomatoes in chunks. Or, working in several smaller batches (depending on blender capacity), purée soup in a conventional blender until smooth, and then return to pot. Season with salt and pepper. Serve immediately, or let cool to room temperature before dividing among airtight containers (leaving 1 inch of space at the top for expansion) and freezing.
Nutrition
160 calories, 4 g protein, 13 g carbohydrates, 10 g fat, 4 g saturated fat, 4 g monounsaturated fat, 1 g polyunsaturated fat, 17 mg cholesterol, 6 g sugar, 3 g fiber, 1225 IU vitamin A, .44 mg niacin, 6 mcg folate, 24 mg vitamin C, 42 mg calcium, 1.47 mg iron, 6 mg magnesium, 100 mg potassium, .27 mcg selenium, 370 mg sodium, .10 mg zinc
[Ed. Note: Laura B. LaValle, RD, LD is the director of dietetics nutrition at LaValle Metabolic Institute. Laura and her husband, Jim LaValle, R.Ph, CCN, ND have developed the powerful and life-changing Metabolic Code Diet – containing step-by-step, easy to follow recommendations for harnessing optimal metabolic energy and turning your body’s chemical make up into a fat-burning furnace. To learn more click here.]
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Just a little concerned how is this dairy free if it uses butter? Butter is made from milk.
Entered: January 19th, 2009 at 8:21 pm. Permalink