Super Tomato Soup

Fresh tomatoes are wonderful when they’re in season, but when they’re not, canned are even better: they’re sweeter and less expensive, and cooking tomatoes actually releases more of their lycopene, a type of nutrient called an antioxidant that helps your cells stay healthy. 

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Hands-on time: 30   |    Total time: 120   |    Makes: 6 Servings

KITCHEN GEAR

Cutting board
Sharp knife (adult needed)
Large heavy-bottomed pot with a lid
Measuring cup
Measuring spoons
Spatula
Slotted spoon
Blender or food processor (adult needed)
Potholder

INGREDIENTS

1 tablespoon canola or olive oil or unsalted butter
1 unit onion, peeled and chopped
1 unit garlic cloves, peeled and chopped
1 unit carrots, scrubbed but not peeled and chopped
1 unit celery stalk, sliced
1⁄2 teaspoon curry powder
1 teaspoon dried basil, or 1 tablespoon chopped fresh
1 unit (28-ounce) can whole peeled tomatoes
4 cup low-sodium chicken or vegetable broth
unit kosher salt

INSTRUCTIONS

Wash your hands with soap and water, then gather all your kitchen gear and ingredients and put them on a clean counter.

  1. Put the pot on the stove and turn the heat to medium.  When it is hot, carefully add the oil or butter.
  2. After the butter has melted, add the onion, garlic, carrot, celery, curry powder, and if you are using dried basil, the basil. Cover the pot and cook the vegetables until they are tender, about 10-15 minutes, using the spatula to stir them occasionally.
  3. Turn the heat to high and add the tomatoes and their juice, the stock, and bring it to a boil.
  4. Once the pot is boiling, lower the heat to low, and cook the soup with the lid partially ajar for 1 1/2 hours. Stir the soup occasionally as it cooks to make sure it’s not sticking.
  5. After 1 1/2 hours, remove half the solids, using the slotted spoon, and put them in the blender. Do not fill more than halfway. Put the top on but remove the little cap in the center. Cover the hole loosely with a dish towel.
  6. Turn the blender to the lowest speed and increase the speed as the soup purees. Blend until smooth.
  7. Now taste the soup. Does it need a pinch of salt? More curry or basil? If so, add it and taste again.
  8. Serve the soup right away, or store in a lidded container in the refrigerator up to 3 days.

TRY THIS!

  • Substitute canned tomatoes with 4 pounds of chopped (or diced) fresh tomatoes.
  • To make it creamy: use 1/2 cup less stock and in its place add 1/2 cup plain low-fat yogurt right before you serve the soup.