Tomato Basil Soup

Makes 6 servings (1½ cups per serving)

Ingredients

  • 1 tsp vegetable oil
  • 1 cup chopped onion
  • ½ cup diced peeled carrots
  • 1 cup chopped cauliflower
  • 2 cloves minced garlic
  • 1 tbsp dried basil
  • 1 tsp salt
  • 1 tsp fresh ground pepper
  • 1 tbsp tomato paste
  • 1 can (796 mL) no-salt-added whole plum tomatoes
  • 2 cups canned no-salt-added chickpeas, drained and rinsed
  • 1½ cups low sodium vegetable broth
  • ¼ cup fresh chopped basil

Preparation

  1. Heat oil in a large pot over medium heat. Add onions and cook, stirring, until softened, about 5 minutes.
  2. Add carrots, cauliflower, garlic and dried basil, salt and pepper.
  3. Add tomato paste and cook, stirring, for 1 minute. Add tomatoes, chickpeas and broth.
  4. Bring to a boil. Reduce heat to low and simmer, stirring occasionally, for 25 minutes.
  5. Add fresh basil, then blend soup in a food processor or blender.
  6. Serve and Enjoy!

Nutritional analysis per serving: 119 calories, 3 g fat, 5 g protein, 21 g carbohydrate (15 g available carbohydrate), 6 g fibre, 209 mg sodium

My Viva Plan Servings: 1 grain, 1 protein, 1 vegetable

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