Recipe
modified by Gretchen Wilson – June 5, 2011
For a
commentary-free and printer-friendly version of it, please click here.
Recipe originally published
in All You, January 2011
I’m not really sure at what point
in my life this happened, but I fell in love with tomato soup. It’s odd since I don’t like sliced tomatoes, and
never have. However, when I’m feeling
chilled and in need of comfort, nothing makes me happier than a bowl of tomato
soup with a grilled cheese sandwich.
This recipe was a tomato soup with pasta and beans to give it a carb-
and protein-boost, not to mention the antioxidant benefits of lycopene in the tomatoes. I was game.
My finished product:
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Picture published with recipe:
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Well my picture sucked. But getting past that… my soup doesn’t appear
to be as tomato chunky as theirs.
Ordinarily, I’d say that’s a good thing, but I was disappointed with
that. I also selected to use small shell
pasta since I had it on hand. Even so, it
had a rich taste that warmed me up and put a smile on my face.
Assessment:
for more details about what my
ratings mean, go to Gretchen’s Rating System
Mess: NADA –
since I used prepared garlic and didn’t have to chop the parsley, all I had to
do was open cans and wash off some beans.
Everything was done in a single pot which I didn’t have to scrub when it
was all done.
Start-to-Finish Time: UNDER 30 MINUTES – granted, I didn’t chop the
garlic or herbs, but even if I had, I still don’t think it would have taken me over
30 minutes.
Prep Work: ALL
FINGERS STILL HERE – again, had I had to chop garlic or parsley
(small and tedious tasks) as in the original recipe, I probably would have
given this a LOSS OF FINGER
rating. The way I changed the recipe did
not have me doing any chopping at all.
Ease of Recipe: COOK IT IN MY SLEEP – If you can throw
everything in a pan and heat it, you can make this dish. Not even the “I can’t boil water” excuse will
fly here.
Overall: YUMMY – This was a soup that I almost always
have the ingredients on hand. If I’m looking
for a homemade soup, this will be the one I go to first.
Recipe Information:
Time estimates are from
the original publisher of the recipe, not the length of time it took me to
create it. Look for my comments
below. Nutritional Information is based
on original recipe. Any changes I make
to reduce the caloric, fat, cholesterol or sodium content are not reflected in
the Nutritional Information.
Prep Time: 10 minutes
Cooking Time: 15 minutes
Servings: 4
Nutritional Information
Calories 255
Total Fat 8g (Saturated Fat 1g)
Cholesterol 4mg
Sodium 1665mg
Total Carbohydrate 36g
Fiber 6g
Protein 12g
The time estimate is fairly
accurate, although it could even be less if you cut some of the corners, like I
did. You will get 4 healthy-size servings
out of this pot of soup, but you can stretch it out a little by serving it with
a sandwich or salad. If you choose to
eat it by itself, definitely have some bread as a side dish.
The nutritional information looks
great – until you get to the sodium. When
using canned vegetables, you are going to have increased sodium levels. However, if you wash the beans well and
purchase low-sodium chicken broth and “no salt added” tomatoes, you are going
to really reduce that number further.
See the ingredient comments for more details.
Ingredients:
Changes denoted by red text
2 tablespoons olive oil
2 cloves garlic, minced
¼ teaspoon dried oregano
2 cans (15 ounces each) diced
tomatoes
28 ounces low-sodium no-fat
chicken broth
½ cup small shell pasta
1 can (15 ounces) cannellini
beans, drained and rinsed
Salt and pepper to taste
2 teaspoons dried parsley
Ingredient Notes:
Olive Oil – should you use
your really expensive extra-virgin olive oil or not. Since it is not the focus of the dish and is
used as a cooking medium, don’t waste your good olive oil stash. The cheap(er) stuff works just fine.
Garlic – the original
recipe called for chopped garlic, which some say is the best way to get the
most taste out of your garlic. Honestly,
I’ve never had the patience to chop it, so I’ve always used minced. I also save extra time using the pre-minced
garlic in a jar. Is it the most gourmet
way to cook? No, but I’m not a gourmet
chef either.
Tomatoes – canned tomatoes
can be an ingredient that raises the amount of sodium in a dish. Although I was unaware of this product until
recently (meaning I didn’t use it in this dish), Hunt’s now has “No Salt
Added” diced tomatoes.
Chicken Broth
- Almost all of the chicken broth I’ve found that is reduced-sodium is usually also no-fat. One of the healthiest options I’ve found, so far, is Swanson’s Certified Organic chicken broth which has significantly lower sodium than its counterparts.
- If you want to make this dish completely vegetarian, use vegetable stock.
Small Shell Pasta – the original
recipe calls for tubetini, which I can’t find in my resources at all. After looking closer at the picture, it looks
as though they used tripolini (pronounced tri-pah-LEE-nee) which look like tiny
bows. I used small shell pasta, but you
can use any small pasta, including macaroni, that you have on hand.
Cannellini
Beans
- It is an Italian, white bean that is a little nutty tasting. If you can’t find them, you can substitute Great Northern or Navy beans.
- If you look at the sodium content of canned beans, you’ll notice it is pretty high. Most of the sodium is in the liquid in the can, so you should rinse them well and drain them (as to not dilute your soup). Place them in a colander and pass cool water over them while swirling them with your hand. When they lose the “slimy” feeling, turn off the water and let them drain for a few minutes.
Parsley – the original recipe called for 2
tablespoons of fresh parsley chopped, but unless you have something planned for
the rest of the bunch, you’ll end up wasting it. I decided to use dried and used one teaspoon
for tablespoon.
Equipment Needed:
Colander
Extra-Large saucepan
Large spoon
Equipment Notes:
Extra-Large Saucepan – whatever saucepan you use, it has to hold
30 ounces of tomatoes, 28 ounces of chicken broth and 15 ounces of beans. That’s a significant amount of liquid and
doesn’t include the rest of the ingredients.
Directions:
(1) Warm oil in an extra-large saucepan over
medium-high heat.
Before proceeding, make sure the
following ingredients are measured and ready (i.e. cans opened) to add to the
soup: garlic, oregano, tomatoes and chicken broth. The garlic and oregano will burn quickly if
you aren’t prepared to add liquid.
(2) Add garlic and cook, stirring
frequently, until fragrant, about 1 minute.
(3) Add oregano, stir once, then add
tomatoes with juice and chicken broth. Bring to a boil.
(4) Add pasta, stir, and cook until just
tender, about 8 minutes.
(5) Stir in beans, lower heat and simmer
until warmed through, about 5 minutes.
(6) Season with salt and pepper, stir in
parsley and serve, drizzling each portion with additional olive oil if desired.
True, it isn’t the creamy tomato
soup that you’re used to having from the can, but it is really just as
delicious. This is a chunky broth soup
that has a savory garlic and tomato flavor.
The pasta and beans adds a little “heft” to the recipe so it feels like
a meal.
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