The “cream” is actually silken tofu—Japanese-style tofu, which is softer and smoother in texture than regular tofu, and a surprisingly successful substitute for heavy cream in this soup recipe.

Ingredients

Tomato Basil Soup - Masterfile2 large onions, finely chopped

12 large cloves garlic, minced

3¼ cups water

2 yellow bell peppers, diced

1 can (28 ounces) crushed tomatoes

1 can (29 ounces) no-salt-added tomato puree

2 teaspoons grated orange zest

1 cup orange juice

4 cups broccoli florets

½ cup chopped fresh basil

1 package (19 ounces) soft silken tofu, drained

Directions

1. In a nonstick Dutch oven or flameproof casserole, combine the onion, garlic, and ¾ cup of the water, and cook, stirring frequently, over low heat until the onion is tender, about 7 minutes. Add the bell peppers and cook, stirring frequently, until the peppers are tender, about 5 minutes.

2. Stir in the crushed tomatoes, tomato puree, orange zest, orange juice, and remaining 2½ cups water, and bring to a boil. Reduce to a simmer and cook for 7 minutes to blend the flavors.

3. Add the broccoli and basil to the simmering soup and cook until the broccoli is cooked through, about 7 minutes.

4. In a food processor, puree the tofu until very smooth and creamy. Add ½ cup of the tomato liquid from the soup to the food processor and puree until well combined. Stir the pureed tofu mixture into the soup and cook gently just until heated through. Makes 6 servings

Nutrition Facts

per serving
calories 241
total fat 5.9g
saturated fat 0.8g
cholesterol 0mg
dietary fiber 11g
carbohydrate 41g
protein 13g
sodium 450mg

Good source of: beta carotene, calcium, fiber, folate, magnesium, niacin, potassium, riboflavin, thiamin, vitamin B6, vitamin C, vitamin E, zinc

Make It a Meal

You can have this soup as a light lunch or a first course, or you can make it into a main course by adding a batch of turkey meatballs. Add them to the simmering soup in step 3 and cook for about 7 minutes, or until the meatballs are cooked through.

If you are carefully watching your sodium, be sure to read this before preparing this recipe:Sodium Intake and Salt in Recipes

From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By:

Published: 08 Sep 2011

Last Modified: 09 Oct 2012