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Recipes

"Cream" of Tomato Soup with Basil Meatballs
The "cream" in this soup comes from soft, silken tofu. This is rich enough for a main course.
  • 2 large onions, finely chopped
  • 12 large cloves garlic, minced
  • 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
  • 1 cup fresh basil leaves
  • 1/4 cup toasted pumpkin seeds
  • 10 ounces lean ground turkey
  • 1 large egg white
  • 2 tablespoons grated Parmesan cheese
  • 1 tablespoon roasted pumpkin seed oil or dark sesame oil
  • 1/2 teaspoon salt
  • 4 cups broccoli florets
  • 19 ounces soft silken tofu

1. In nonstick Dutch oven or flameproof casserole, combine onion, garlic, and 3/4 cup water and cook, stirring frequently, over low heat for 7 minutes or until onion is tender. Add bell peppers and cook, stirring frequently, 5 minutes or until peppers are tender.

2. Stir in crushed tomatoes, tomato puree, orange zest, orange juice, and 2-1/2 cups of water, and bring to a boil. Reduce to a simmer and cook uncovered for 7 minutes to blend the flavors.

3. Meanwhile, in food processor, process half the basil and all of the pumpkin seeds until finely chopped. Transfer to bowl, add turkey, egg white, Parmesan, pumpkin seed oil, and salt; and mix to combine. Shape into 24 walnut-size meatballs.

4. Drop meatballs, broccoli, and remaining basil into simmering soup and cook uncovered for 7 minutes or until meatballs are cooked through.

5. In food processor (no need to wash bowl), puree tofu until very smooth and creamy. Add 1/2 cup of tomato liquid from the soup to food processor and puree until well combined. Stir pureed tofu mixture into soup and cook gently just until heated through.


Nutritional Information
Per serving: 355 calories, 11g total fat, 2.4g saturated fat, 4.1g monounsaturated fat, 3.3g polyunsaturated fat, 11g dietary fiber, 24g protein, 47g carbohydrate, 39mg cholesterol, 544mg sodium.
Good source of: beta-carotene, fiber, folate, iron, isoflavones, lycopene, magnesium, niacin, potassium, quercetin, riboflavin, thiamin, vitamin B6, vitamin C, vitamin E, vitamin K, zinc.


Date Published: 09/19/2005 > Printer-friendly Version
Servings
6

Prep Time
55