No-Dairy Tomato Bisque Soup - Tonua Carano

I created this recipe on my first week off of an extended fast. I couldn't consume dairy or even fats in the form of butter or oil, so I modified a pureed tomato soup recipe I found in Eating Well magazine. It turned out creamy, delicious and flavorful. My entire family enjoyed it immensely, and it turned out to be a very healthy soup.

Prep Time: 20 minutes
Cooking Time: 15 minutes stove top, 2 hours 20 minutes oven
Oven Temperature: 400°F preheat, 390°F cook-time
Serves: 8

Ingredients

• 1 medium onion, chopped
• 2 medium to large garlic cloves, minced or pressed
• 1 teaspoon fresh basil, chopped
• 1 teaspoon fresh parsley, chopped
• 1 teaspoon fresh cilantro, chopped
• 1 28-oz. can whole peeled tomatoes, with juice*
• 1 15-oz. can whole peeled tomatoes, with juice*
• 1/4 car small white onions (not pickled)
• 3 cups + 1/4 cup reduced sodium vegetable broth
• 1 cup regular vegetable broth
• 1 teaspoon onion powder
• 1-1/2 to 2 cups unsweetened soy milk
• 1 teaspoon salt
• Pepper to taste

* You could substitute diced tomatoes, but these are not typically peeled.

Directions
Preheat oven to 400°F. Lightly spray large Dutch oven (or oven-safe wide, low stockpot) with light olive oil. (I use olive oil in a refillable pump. I sprayed the pot to keep anything from sticking to my pot, but I used less than 1/8 teaspoon by spraying.)

Heat pot to medium to medium-high. Pour in 1/4 cup of the reduced sodium vegetable broth. It should immediately sizzle. Add the onions immediately to soak up the vegetable broth. Sauté the onions until soft, about 5 to 6 minutes. The absorbed vegetable broth will help keep the onions from sticking to the pot.

Add the garlic to the onions and sauté until fragrant, 2 to 3 minutes. Add the basil, parsley, cilantro mixture and sauté until fragrant, 1 to 2 minutes. If necessary, you may add another tablespoon of the vegetable broth to keep the vegetables and herbs from sticking.

Add the tomatoes, small white onions, remaining reduced sodium vegetable broth, regular vegetable broth, onion powder, salt and pepper. Raise heat to high and bring to a boil, stirring occasionally.

Cover and place Dutch oven on bottom rack of oven. Bring to boil in oven, then reduce heat to 390°F. Allow to cook for 2 hours.

Remove from oven and use an immersion blender to puree the soup. If you do not have an immersion blender, puree in batches using a blender. Make sure you release the pop-out top of standing blenders to allow steam to escape while blending. Pour pureed soup back into Dutch oven, add soy milk and place back in 390°F oven for 20 minutes

Garnish with a couple cilantro leaves, parsley leaves or a single basil leaf.

This soup can also be made ahead and stored in the refrigerator for up to 4 days or in the freezer for up to 3 months.

Nutritional Info:

Serving Size: Approx. 1 cup (8 oz.)

Calories	45
Calories from Fat	1
Total Fat	1g	2% DV
Saturated Fat	<1g	1% DV
Trans Fat	0g
Cholesterol	0mg	0% DV
Sodium	598mg	25% DV
Total Carbohydrate	6g	2% DV
Dietary Fiber	2g	7% DV
Sugars	3g
Protein	3g