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My Grandma's Cream of Tomato Soup

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Very simple and tasty. A western interpretation of an Indian (Rajasthani) recipe.

Preparation : 5 min Cooking : 15 min
230 calories/serving
  • Can be done in advance
  • Can be frozen
  • Easy
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Kid-friendly
  • Heart-healthy

Ingredients

2 1/2 cups strained tomatoes 625 mL
3 cups chicken broth, low-sodium, luke-warm 750 mL
7 tbsp white flour (all purpose) 50 g
3 1/2 tbsp margarine non-hydrogenated 50 g
3/4 tsp Worcestershire sauce 3.75 mL
6 slices bread, whole wheat, for the croutons 220 g
3 tbsp olive oil, for the croutons 45 mL
salt [optional]
ground pepper to taste [optional]

Method

  1. Prepare the croutons.
  2. Meanwhile, heat the margarine in a saucepan over low heat. Add the flour and beat well with a whisk or wooden spoon. Cook for 3 min, stirring constantly and taking care not to let it burn. Slowly add the broth, while stirring thoroughly to avoid lumps. Cook over medium heat 4-5 min.
  3. Add the tomatoes and mix well. Add more broth if the soup is too thick. Cook over medium heat 5 min.
  4. Season with salt, pepper, and Worcestershire sauce to taste. Serve with croutons.

Nutrition Facts Table

per 1 Serving (260g)

Amount

% Daily Value

Calories

230

Fat

12 g

18 %

Saturated 1.8 g
+ Trans 0 g

9 %

Cholesterol

0 mg

Sodium

360 mg

15 %

Carbohydrate

28 g

9 %

Fibre

3 g

14 %

Sugars

10 g

Protein

7 g

Vitamin A

31 %

Vitamin C

25 %

Calcium

6 %

Iron

20 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ¾ serving
Grain Products : 1 ½ servings
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Saturated Fat
Source of  :
Calcium, Copper, Fibre, Omega-3, Omega-6, Pantothenic Acid, Phosphorus, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Vitamin K, Zinc
Good source of  :
Folacin, Iron, Magnesium, Niacin, Potassium, Vitamin B1, Vitamin D, Vitamin E
Excellent source of  :
Manganese, Selenium, Vitamin A
Diet-related health claims  :
Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Vegetables ½
Fats 2

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