dish
Tomato Soup with Basil-Parmesan Cream

6
Serves
114
Calories
14
Nutrients
14
Vitamins

Ingredients

1/2 tablespoon olive oil
1/2 cup finely chopped carrots
1/2 cup finely chopped celery
1 large onion , chopped
10 ripe plum tomatoes , halved
1/4 teaspoon dried oregano
3 cups low-sodium chicken broth or vegetable broth
1/4 cup chopped, fresh basil leaves
1/4 cup freshly grated Parmesan cheese
3 tablespoons non-fat sour cream

Cooking Instructions

1. Heat the olive oil in a saucepan over low-medium heat. Add the carrot, celery, onion and tomatoes, season lightly with salt and pepper, and cook for 10 minutes.

2. Add the bay leaf, oregano and broth and bring to a boil quickly over high heat.

3. Lower the heat and simmer until the vegetables are completely tender, about 20 minutes.

4. Blend the basil, Parmesan cheese and sour cream together and set aside.

5. Remove the bay leaf and puree the soup in a blender. Strain and adjust the salt and pepper.

6. Serve the soup in bowls with a dollop of basil-Parmesan cream.

Serving Size: about 1 1/2 cups

Nutrition Information

Number of Servings: 6
Calories
114
Protein
6 g
Total Carbohydrate
16 g
Dietary Fiber
4 g
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar
10 g
Total Fat
4 g
Saturated Fat
1 g
Monounsaturated Fat
1 g
Polyunsaturated Fat
0 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
5 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
0 g
Percent Calories from Protein
19 %
Percent Calories from Carbohydrate
52 %
Percent Calories from Fat
28 %
Vitamin A
4027 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
1 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
9 mcg
Vitamin C
44 mg
Vitamin D
1 IU
Folate
37 mcg
Vitamin E
2 IU
Vitamin K
26 mcg
Pantothenic Acid
1 mg
Calcium
107 mg
Iron
1 mg
Phosphorus
91 mg
Potassium
589 mg
Sodium
271 mg
Zinc
0 mg