The EatingWell Diabetes Cookbook (2005)
Roasting the vegetables for this simple summer soup enhances their inherent sweetness. The recipe is from EatingWell reader Tracey Medeiros of Atlanta, Georgia.
Active Time: 35 minutes |
Total Time: 45 minutes
1 1/2 pounds large tomatoes, such as beefsteak, cut in half crosswise
1 medium sweet onion, such as Vidalia, peeled and cut in half crosswise
3 large cloves garlic, unpeeled
1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
1/4 teaspoon salt, or to taste
Freshly ground pepper, to taste
2 cups reduced-sodium chicken broth, or vegetable broth, divided
1/4 cup tomato juice
1 teaspoon tomato paste
1/4 teaspoon Worcestershire sauce
1 tablespoon fresh basil, chopped
Brown sugar, to taste (optional)
1/2 cup corn kernels, (fresh, from 1 ear, see Tip) or frozen, thawed
Preheat oven to 400°F. Coat a baking sheet with cooking spray.
Toss tomatoes, onion and garlic in a mixing bowl with 1 tablespoon oil. Season with salt and pepper. Spread on the prepared baking sheet and roast until the vegetables are soft and caramelized, about 30 minutes. Let cool.
Peel and seed the tomatoes. Trim off the onion ends. Peel the garlic. Place the vegetables in a food processor or blender with 1 cup broth and the remaining 1 teaspoon oil. Pulse to desired thickness and texture.
Transfer the vegetable puree to a large heavy pot or Dutch oven. Add the remaining 1 cup broth, tomato juice, tomato pate, Worcestershire sauce, basil and brown sugar (if using). Bring to a simmer over medium heat, stirring often. Ladle into 6 soup bowls, garnish with corn and serve.
Per serving :
4 g Fat;
1 g Sat;
2 g Mono;
1 mg Cholesterol;
15 g Carbohydrates;
3 g Protein;
3 g Fiber;
340 mg Sodium;
406 mg Potassium
1 Carbohydrate Serving
Exchanges: 2 vegetable, 1 fat
Tips & Notes
Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 2 months.
Tip: Removing Corn from the Cob: Stand an uncooked ear of corn on its stem end in a shallow bowl and slice the kernels off with a sharp, thin-bladed knife. This technique produces whole kernels that are good for adding to salads and salsas. If you want to use the corn kernels for soups, fritters or puddings, you can add another step to the process. After cutting the kernels off, reverse the knife and, using the dull side, press it down the length of the ear to push out the rest of the corn and its milk.
Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.