- 0:20 Prep
- 0:50 Cook
- 4 Servings
- Capable cooks
This tomato soup is great for the kids – low in sodium, low in saturated fat and high in fibre.
Ingredients
- 1 tablespoon olive oil
- 1 large brown onion, chopped
- 2 garlic cloves, crushed
- 8 fresh basil leaves
- 3 medium zucchini, chopped
- 1.5kg ripe tomatoes, chopped
- 2 cups Massel chicken style liquid stock
- Pinch caster sugar
- 100g stale ciabatta bread, torn
- 50g ciabatta bread, toasted, cut into cubes, to serve
Method
- Step 1Heat oil in a large saucepan over medium-high heat. Add onion, garlic, basil and zucchini. Cook, stirring occasionally, for 5 minutes or until onion and zucchini have softened. Add tomato. Cook, stirring, for 2 minutes.
- Step 2Add stock and sugar. Bring to the boil. Reduce heat to low. Simmer for 30 minutes, stirring occasionally or until tomatoes have collapsed and soup has reduced slightly.
- Step 3Meanwhile, place torn ciabatta in a shallow bowl. Add 2 cups cold water. Stand 10 minutes or until bread has softened. Add bread mixture to soup. Stir to combine. Cook for 3 minutes or until heated through.
- Step 4Remove from heat. Cool for 5 minutes. Blend soup, in batches, until smooth. Return to pan over low heat. Cook for 3 to 4 minutes or until heated through. Season with pepper. Top with ciabatta cubes to serve.
- Low fat
- Low kilojoule
- Lower gi
Nutrition
1010 kj
Energy
6.5g
Fat Total
1.1g
Saturated Fat
9g
Fibre
11.2g
Protein
2mg
Cholesterol
515mg
Sodium
29.8g
Carbs (total)
All nutrition values are per serve
- Author: Kirrily La Rosa
- Image credit: Ben Dearnley
- Publication: Super Food Ideas
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