SERVES 4 – 6
Some evidence suggests that cooking may enhance the absorption of the lycopene in tomatoes, so this soup is both warming and extra nutritious.
2 pounds plum tomatoes, cored and cut in half
1 pound medium carrots, peeled and cut into ½-inch pieces
4 garlic cloves, peeled and left whole
1 medium onion, peeled and coarsely chopped
1 tablespoon freshly chopped thyme
¼ cup olive oil
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
2 to 3 cups homemade chicken stock or reduced-fat, low-sodium chicken broth
Preheat the oven to 450°F. Place the tomatoes, carrots, garlic, onion, and thyme on a rimmed baking sheet pan. Add the olive oil, salt, and pepper, and toss to coat. Bake for 20 to 30 minutes, until the vegetables are tender. Scrape the tomato mixture into a food processor and process until not quite smooth.
Place the puréed mixture in a medium saucepan, add chicken broth, and simmer on medium-low heat for 10 minutes. Season to taste. Serve immediately.
| Nutritional Profile | |
| Serving size: 1 cup | |
|---|---|
| Calories: | 181 |
| Protein: | 3 g |
| Fiber: | 5 g |
| Fat: | 11 g |
| Saturated fat: | 2 g |
| Sodium: | 578 mg |
| Vitamin A: | 16,691 IU |
| Vitamin C: | 33 mg |
| Vitamin E: | 5 IU |
| Beta-carotene: | 8,345 µg |
| Lutein and zeaxanthin: | 457 µg |
| Lycopene: | 4,669 µg |