Homemade Tomato Soup

This recipe is very flexible on the amount of water, spices and veggies you want to include. The proportions listed are a good starting point, but adjust per preference. You can also omit the beans if you want a less filling, lower fiber, lower protein soup! 

Ingredients: 

• 2 medium/ large carrot sticks, peeled 

• 1 red bell pepper, stem and seeds removed 

• 2 cups water or vegetable broth

• ~4 cloves garlic, peeled and cut in half 

• ~⅓ C onion, lightly chopped or sliced 

• ~28 oz can tomatoes (diced, pureed, whole, or strained)

• 1 can (or ~1.5 cups) beans (suggest: pinto, red, or kidney), optional 

• 1.5 tsp dried rosemary, optional  

• 1 tsp dried basil, optional 

• Black pepper, to preference 

• Salt, to preference 

Directions: 

1. Heat small amount of oil to soup pot to saute onion and garlic for a couple minutes 

2. Add carrots, bell pepper, water and salt

3. Boil until carrots are slightly soft, ~4 minutes 

4. Add the remainder of ingredients

5. Puree in food processor or blender; do in batches if needed

6. Return everything to the soup pot

7. Add in additional water, salt, black pepper to get desired consistency and taste! 

Serve with a grilled cheese sandwich made with partially skimmed mozzarella cheese, on whole grain bread, and pan toasted with olive oil! OR have on the side of cheesy spinach toast! 

CHO: 55g

Protein: 6g

Fat: 1g