with permission from the cookbook American Wholefoods Cuisine
by Nikki and David Goldbeck, published by NAL Books, ©1983)
is still time to make your own tomato soup using locally grown
tomatoes. I have been using this delicious recipe for nearly
Tbsp. extra virgin olive oil
medium onion, chopped
- 2 cloves garlic, chopped (chop ~10 minutes prior to sautéing)
medium carrot, chopped into small pieces
stalk celery with leaves, chopped into small pieces
- 4 cups chopped tomatoes (~1-1/2 pounds) - I put all the skins
and the seeds in the soup)
tbsp. whole wheat flour
- 2 tbsp. fresh basil (green or purple is ok)
teaspoon salt (I use less)
teaspoon tomato paste if using out of season tomatoes (both
regular or dried tomato paste work well)
Heat 1 Tbsp. olive oil in big soup pot. Add onion, garlic, carrots
and celery an sauté for ~5 minutes until onion is transparent.
tomatoes and simmer for 10 minutes, mashing occaisionally with
a wooden spoon until soft and pulpy. Sprinkle flour over tomatoes
and stir smooth.
water and seasonings, bring to a boil, and then turn heat down
to simmer uncovered for 20 minutes if soup is to be pureed or
30 minutes if not. (this cooking time is important for both
flavor development and also to increase the amount of the cancer-protective
phytonutrient called lycopene that is released from the tomatoes.)
puree or not is a personal choice. I puree about half of the
soup in my blender to thicken it up a bit. Reheat (do not boil
again) before serving, adding the last tablespoon of olive oil
right before serving.
are endless variations you can do on this basic soup recipe.
I often add a few left over greens (cut into small strips) like
chard to the soup, some left over brown rice can be added, or
even some white beans. I have even added about one cup of white
cannellini beans to the blender when pureeing half the soup
in order to add a good protein source to the soup.
with a large green salad and cornbread
with blueberries for a complete meal. For my very hungry
children, I might add a veggie burger on a bun or a grilled
cheese sandwich, too.