Tomato Soups and variations

[Gaelen]

Who says you can't have tomato soup on a low carb menu plan? Here are some of the best variations we've found:


Fresh Tomato and Thyme Soup (with a link to Low Carb Luxury and a 2004 article on soups -- 4g ECC (vegetarian)
Roasted Red Pepper & Tomato Soup -- 5g protein, 11g ECC (vegetarian)
Spicy Tomato Garlic Soup -- 2g protein, 7g ECC (vegan--lacto vegetarian w/garnish)
Tomato & Shredded Cabbage Soup -- 3g protein, 8g ECC (vegetarian)
Tomato Spinach Soup (adapted from Rachel Ray's "30-min. Meals" --2g protein, 8g ECC (vegetarian)

[Gaelen]

Spicy Tomato Garlic Soup
per 1 cup serving: 2g protein, 8g carbs, 1g fiber (7g ECC)
vegan (lacto w/garnish)

Ingredients
6 cloves garlic, smashed
1/2 cup red onion, diced
2 tablespoons extra virgin olive oil
2 cups vegetable broth
2 cups canned tomatoes, diced with juice (one 14oz. can)
1 1/2 cups canned tomatoes with green chilies (1 can of Ro-Tel tomatoes)
1/2 cup sour cream (optional, garnish)

Directions
1. Saute garlic and red onion in olive oil. Stir in broth, canned tomatoes and tomatoes with green chiles. Simmer for 30 minutes until flavors combine; then puree with an immersion blender.
2. CROCKPOT DIRECTIONS: Layer the olive oil, smashed garlic, onion, tomatoes and chiles in a crockpot, and pour the vegetable broth over all. If you can't find Ro-Tel tomatoes, add in 1 fresh chile, chopped, or one 4 oz. can of diced green chiles.
3. Cook on high for three hours, or low for five hours. For a smoother texture, use an immersion blender to puree the soup before serving.
4. Top with a dollop of sour cream. Boost the protein with browned tempeh, protein bread croutons or lazy dumplings.

Yield: 7 cups
Prep time: 35-40 minutes on the stovetop; 3-5 hours in the crockpot
Nutrient information per serving : 100 Calories; 8g Fat (64.7% calories from fat); 2g Protein; 8g Carbohydrate; 1g Dietary Fiber; 7mg Cholesterol; 373mg Sodium.

[Gaelen]

Tomato Spinach Soup --2g protein, 8g ECC

Recipe By : Gaelen (adapted from a recipe by Rachel Ray, from an episode of 30 Minute Meals
Serving Size : 1 cup Preparation Time : 30 min.
Categories : soups, vegetarian

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons extra-virgin olive oil
1/4 cup shallot -- finely chopped
2 cloves garlic -- chopped
56 ounces diced tomatoes -- 2 cans, drained
2 cups vegetable broth -- available on soup aisle
5 ounces spinach leaves -- stems removed and leaves shredded -- about a half bag
Salt and pepper to your taste

Heat a medium soup pot over moderate heat. Add oil, shallots and garlic. Sauté 5 minutes.

Add drained tomatoes (Rachel Ray used 1 can diced and 1 can crushed, which is higher carb). Stir.

Add stock and stir to combine soup. Stir in spinach in handfuls to wilt it and combine with soup.

Season soup with salt and pepper to your taste. Bring soup to a bubble, reduce heat and simmer 10 to 15 minutes to reduce.

Yield: "8 cups"

Per Serving : 83 Calories; 4g Fat (40.1% calories from fat); 2g Protein; 11g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 161mg Sodium. Exchanges: 1/2 Grain(Starch); 2 Vegetable; 1 Fat.

[BethB]

Here is one of my favorites, posted by MaryLauren on the former Protein Power BBS site.

ROASTED RED PEPPER & TOMATO SOUP (10.98g carb, 5 g protein)

1 12 oz jar of roasted red peppers with juice
1 14.5 oz can Muir Glen Organic Fire-Roasted tomatoes with juice
4 big garlic cloves, peeled and sliced
1 tsp dried oregano
1 c chicken or vegetable stock
1/2 tsp Worcestershire sauce
1/2 to 3/4 c half and half (I use 1/2 c)
2 tsp sugar (I use Splenda)

Place the red peppers, tomatoes, garlic and oregano in a medium pot, along with the stock. Cover and bring to a full boil. Then reduce the heat to a simmer. Add the Worcestershire sauce and simmer for an additional hour or more. Uncover for the last 20 min. and let the liquids reduce by one-third to one-half. Remove from the heat and let cool. Using a hand-held mixer, blender, or food processer, puree the soup. Add half and half and sugar (splenda) to taste. Should be very smooth.

Reheat gently to serve. Possible garnishes - grated sharp cheddar, heated pepperoni slices, cilantro, etc.

Per serving:
Cal 121
Carb: 14 - 3.02 fiber
Prot: 5g
Fat: 5.32g

The counts above are using the ingredients and brands listed above, using 1/2 c half and half and Splenda in place of the sugar.
You would need to add more protein to make this a main dish soup.

[Gaelen]

(adapted from the Jan. 2006 issue of Taste for Life, the freebie magazine passed out in the natural foods sections of many supermarkets.)

Tomato and Shredded Cabbage Soup

1 Tbsp extra virgin olive oil
1/2 cup small onion, chopped
1 clove garlic, minced
1 eight-ounce bag shredded cabbage and carrots (coleslaw mix)
1 14-oz. can no-salt-added diced tomatoes in juice
4 cups low sodium vegetable broth (try Pacific Organics)
1/2 tsp ground cumin
1 Tbsp lemon juice
salt, freshly ground black pepper and/or cayenne pepper to taste
shredded parmesan cheese for garnish

In a soup pot, heat the extra virgin olive oil over medium heat. In the hot oil, saute the onion until slightly browned. Stir in the minced garlic, and saute another minute. Add the coleslaw mix (shredded cabbage and carrots) and the diced tomatoes with their juices. Saute for 3 more minutes. Add the broth and cumin, and bring the soup to a boil. Reduce heat to low, cover and simmer about 10 minutes or until flavors blend. Stir in the lemon juice, and season to taste with salt, and the peppers. Serve garnished with shredded parmesan cheese to boost the protein, if desired.

Nutrient information provided by Taste of Life:
Makes six servings. Per serving, 70 calories as 3g protein, 3g fat, 10g carbohydrates, 2g fiber (8g ECC per serving), 104 mg sodium without added seasoning.

[cmcole]

Fresh Tomato and Thyme Soup


2 cloves garlic, crushed
3 onions, chopped
1 carrot, diced
2 celery stalks, sliced
4 ripe tomatoes, diced
1 1/2 cups water
1 cup chicken stock
1/4 cup sour cream
1 teaspoon arrowroot
1/4 cup finely chopped fresh thyme

Cook garlic and onion in a small amount of water in a large saucepan until softened. Add carrot, celery, tomato and water, cover and simmer for 30-35 minutes or until vegetables are tender.

Remove from heat and stir through combined sour cream, arrowroot, and thyme. Reheat without boiling.

Makes 4 servings –– 4.3 effective grams of carbohydrate per serving.
http://www.lowcarbluxury.com/newsletter/lclnewsvol05-no02-pg10.html (http://www.lowcarbluxury.com/newsletter/lclnewsvol05-no02-pg10.html)