Tomato Basil Bisque
Fresh basil flavors every spoonful of this smooth soup that can be served warm or chilled. The leeks offer a more subtle taste than onions, but either will work. Try this bisque with a low-fat grilled cheese sandwich on whole-grain bread for a light lunch.
Ingredients
Serves: 8
Serving Size: 3/4 cup
Prep Time: 20 minutes
Cooking Time: 25 minutes
- 1 cup fat-free, low-sodium chicken or vegetable broth, divided use
- 2 medium leeks (white part only), thinly sliced, or 1/2 cup sliced onion
- 1 small rib of celery, diced
- 2 medium garlic cloves, minced
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 2 lb tomatoes
- 1/4 cup loosely packed fresh basil
- 1/2 cup fat-free half-and-half
Directions
- In a large saucepan, stir together 1/2 cup broth, the leeks, celery, garlic, salt, and pepper. Bring to a simmer over medium-high heat. Reduce the heat and simmer, covered, for 5 minutes, or until the vegetables are tender. Remove from the heat. Let cool for 5 minutes.
- In a food processor or blender (vent the blender lid), process the leek mixture for about 1 minute, or until smooth. Return the leek mixture to the pan. Keep warm over low heat (uncovered).
- Fill a small saucepan half-full with cold water. Bring to a boil over high heat. Reduce the heat to medium high. Cut a small X on the bottom of each tomato so the skin will loosen more easily. Put 2 tomatoes in the saucepan. Simmer for 10 seconds, or until the peel starts to loosen from the flesh. Transfer to a cutting board. Repeat with the remaining tomatoes. Let the tomatoes cool for a few minutes. Remove the peel. Cut the tomatoes into four wedges each.
- In a food processor or blender, process the tomatoes and the remaining 1/2 cup broth in batches until smooth, about 1 minute per batch. Before processing the last batch, add the basil.
- Stir the tomato mixture into the leek mixture. Increase the heat to medium high and bring to a simmer. Reduce the heat and simmer, partially covered, for 8–10 minutes, stirring occasionally.
- Stir in the half-and-half. Cook over low heat for 1–2 minutes, or until the soup is heated through, stirring occasionally. Serve warm or refrigerate in an airtight container until chilled.
Exchanges/Choices
2 Vegetable
Nutrition Facts
| Calories | 50 |
| Calories from Fat | 10 |
| Total Fat | 1g |
| Saturated Fat | 0g |
| Trans Fat | 0g |
| Polyunsaturated Fat | 0g |
| Monounsaturated Fat | 0g |
| Cholesterol | 0mg |
| Sodium | 90mg |
| Potassium | 415mg |
| Total Carbohydrate | 10g |
| Dietary Fiber | 2g |
| Sugars | 5g |
| Added Sugar | 0g |
| Protein | 3g |
| Phosphorus | 75mg |
This recipe is from Diabetes & Heart-Healthy Recipes published by the American Diabetes Association. ©2019 American Diabetes Association and the American Heart Association. All rights reserved.
