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Low GI Recipe: “Early Bird” Tomato Soup

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July 5, 2012 by Johanna Burani

Low GI Recipe: Early Bird Tomato Soup

At some point in October, Italians harvest the last of their homegrown tomatoes.  They will not taste the luscious flavor of just-picked, perfectly ripe tomatoes again until early summer.  That’s when the first tomatoes of the season are sent to market from Naples.  The flavors in this recipe improve as the season wears on, but even those “early bird” tomatoes don’t disappoint!

Low GI Recipe: "Early Bird" Tomato Soup
At some point in October, Italians harvest the last of their homegrown tomatoes. They will not taste the luscious flavor of just-picked, perfectly ripe tomatoes again until early summer. That’s when the first tomatoes of the season are sent to market from Naples. The flavors in this recipe improve as the season wears on, but even those “early bird” tomatoes don’t disappoint!
Created by:
Cuisine: Italian
Recipe type: Soups
Serves: 4
Ingredients
  • 1 dry pint organic grape tomatoes, washed
  • 1 medium vidalia onion, chopped
  • 3 cloves garlic, sliced
  • 1 teaspoon sea salt
  • ¼ teaspoon black pepper
  • 1 tablespoon extra virgin olive oil
  • 1 - 28 oz can of San Marzano tomatoes
  • 3 cup broth (vegetable, chicken or beef)*
  • 1 tsp fresh thyme
  • 10+ fresh leaves basil
  • For the croutons:
  • 4 oz sourdough Italian bread, cubed
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon basil pesto (use good quality; homemade would be best)
Instructions
  1. Preheat oven to 425 degrees. Spread the tomatoes, onion and garlic in a shallow baking pan. Sprinkle with salt and pepper, then drizzle oil over the vegetables. Mix well. Roast for 40-45 minutes or until tomatoes and onion are caramelized, turning 2-3 times.
  2. In the meantime, add the canned tomatoes to a medium-sized stock pot. Using your hands, crush the tomatoes into small pieces. Add the broth and the herbs. Bring to a boil, then reduce heat to low-medium and slow cook, uncovered, for 20 minutes.
  3. When the tomatoes are ready, add them to the stock pot and continue to cook, partially covered, for another 20 minutes.
  4. Turn off the heat. Using an immersion blender, carefully puree the soup until it appears velvety smooth. Adjust seasonings as needed.
  5. To make the croutons:
  6. Place the bread cubes in a mixing bowl. Combine the oil and pesto in a small dish. Drizzle over the bread and mix well. Transfer the bread cubes to a shallow baking pan. Bake at 425 degrees for 5 - 6 minutes, turning once.
  7. Place soup in a dish and add the croutons. This soup may be served either hot or at room temperature.
Nutrition Information
Serving size: 1½ cup Calories: 246 Fat: 9g Saturated fat: 1g Carbohydrates: 34g Fiber: 5g Protein: 8g Cholesterol: 0mg

 


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Gushers vs Tricklers


"Gushers" are quickly-digested carbohydrates that cause a rapid rise in blood glucose and fuel appetite.

"Tricklers" are slowly-digested carbohydrates that are gradually released into the bloodstream and sustain satiety. These are the good carbs.


Johanna Burani
MS, RD, CDE
Nutrition Works LLC
Morristown, NJ, USA

Expert in individualized, low-glycemic index (low GI) meal planning.

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