Tomato Soup with White Beans

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Tomato Soup with White Beans
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This version of tomato soup is heartier, chunkier, and lower in sodium than commercial brands. It also contains over 5 grams of fiber per serving. Serve with Braised Kale and crusty bread.


Yields: Serves 6

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Ingredients

1 1/2 cups water or vegetable broth

1 small onion, diced

1 large stalk celery, sliced or diced

1/2 tsp paprika

1/2 tsp dried basil

1/2 tsp dried thyme

1/4 tsp ground black pepper

1 15 oz can chopped tomatoes, undrained, or 1 1/2 cups chopped fresh tomatoes

1 1/2 cups cooked or canned white beans, rinsed and drained

1/2 cup bean cooking liquid, vegetable broth, or water (optional)

5 to 6 T apple juice concentrate

2 cups Basic White Sauce

1/4 - 1/2 tsp salt


Preparation

Combine 1/2 cup of the water with the onion, celery, paprika, basil, thyme, and pepper in a large soup pot. Cook over medium-high heat, stirring often, for about 5 minutes, or until the onion is soft.


Lower the heat to medium. Stir in the remaining cup of water and the tomatoes and their liquid. Add the beans, bean cooking liquid, and apple juice concentrate. Cover and simmer for 15 minutes, stirring occasionally.

Add the Basic White Sauce and heat gently, stirring frequently, until the soup is very hot and steamy. Season with salt to taste.

Stored in a covered container in the refrigerator, leftover Tomato Soup with White Beans will keep for up to 3 days.

PER SERVING: 186 calories; 3.4 g fat; 0.6 g saturated fat; 16.7% calories from fat; 0 mg cholesterol; 7.8 g protein; 32.6 g carbohydrate; 8.4 g sugar; 5.4 g fiber; 556 mg sodium; 85 mg calcium; 3.6 mg iron; 8.6 mg vitamin C; 174 mcg beta-carotene; 1.2 mg vitamin E

Additional Tips

Note: If you prefer a smooth soup, process it in batches in a blender before adding the Basic White Sauce.

The Cancer Project

Visit The Physicians Committee website for more delicious Food For Life recipes.




The Cancer Survivor's Guide:
Foods That Help you Fight Back
is available at Amazon.com

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