Soups and Stews Phase 1 - tomato soups phases I II and III

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05-12-2004, 10:22 AM
I've had a hard time finding any tomato soup (even at trader joe's) that didn't have added sugar or corn syrup. There's a pretty good recipe in the book that's for phase II (not sure why, the ingredients seem perfectly phase I OK), and here are a couple off the 'official site'.

Phase I,II,III OK:
Makes about 5 cups, serves 6

8-10 ripe tomatoes (3 lbs.), cored, halved and seeded
1 1/2 tsp. olive oil
2 red onions, chopped
1 clove garlic, minced
3 cups defatted reduced-sodium chicken stock or vegetable stock
3 Tbsp. chopped fresh basil
salt & freshly ground black pepper to taste

Preheat broiler. Spray a baking sheet with nonstick cooking spray. Place tomatoes on the baking sheet, cut-side down. Broil until skins are blistered, about 10 minutes. Set aside to cool. Slip off skins and chop coarsely.

Meanwhile, in a medium-sized saucepan, heat oil over medium-low heat. Add onions and sauté for 5 minutes. Add garlic and sauté until the onions are very soft, about 5 minutes longer. Stir in tomatoes and cook, stirring, for 1 minute. Transfer the mixture to a food processor or blender and process until smooth; return to the saucepan. Stir in
chicken stock and bring to a boil. Reduce heat to low and simmer for 5
minutes. Remove from heat and stir in basil. Season with salt and pepper. Cover and refrigerate until chilled, at least 1 hour. (The soup can be stored, covered, in the refrigerator for up to 2 days.)

Nutritional Information:
90 calories
2 total fat (0 g sat)
0 mg cholesterol
16 g carbohydrate
4 g protein
3 g fiber
216 mg sodium

Phase II,III (I guess because of the garbanzo beans?)

Serves 2

1 small onion, chopped
1⁄4 cup sliced mushrooms
3 ounces diced ham
1⁄4 teaspoon extra-virgin olive oil
1 clove garlic, minced
1⁄8 teaspoon sweet paprika
Dash allspice
1 can (14.5 ounces) fat-free chicken broth
1 can (15 ounces) chickpeas
3 whole tomatoes, peeled

Mix the onion, mushrooms, ham, oil, garlic, paprika, and allspice in a large pot. Cook for 1 minute. Add the chicken broth, chickpeas, and tomatoes. Cover and simmer for 15 minutes. Puree the soup in a blender and serve.

Nutritional Information:
404 calories
7 total fat (2 g sat)
25 mg cholesterol
58 g carbohydrate
29 g protein
12 g fiber
1341 mg sodium


07-09-2004, 04:17 PM
I guess you can't use canned tomatoes because of the suger. Is there such a thing as canned tomatoes with no suger? I love tomato soup so I will have to try it!

07-09-2004, 04:32 PM
My storebrand canned tomatoes has no sugar added. Just check the ingredients.