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Healthnotes Index:

Tomato-Rice Soup with Pesto

Tomato-Rice Soup with Pesto: Main Image

Quick Facts

Servings: 6
Prep Time: 15 min.
Cook Time: 50 min.
Total: 1 hr. 5 min.
A paste of miso, garlic and basil adds a true pesto flavor to this unforgettable soup. Unlike traditional pestos, this miso-based version has no added fat, so eat all the soup you like without any guilt.

Ingredients

  • 5 large tomatoes
  • 12 cloves garlic
  • 8 cups vegetable or chicken stock
  • 2 cups diced white onion
  • 1 tsp dried oregano
  • 1/4 tsp black pepper
  • 1 bay leaf
  • 1/2 cup sushi rice
  • 1 tsp tomato paste
  • 1 cup packed, fresh basil leaves
  • 5 Tbs mellow barley miso
  • 1 tsp tahini
  • 1 tsp mirin (Chinese cooking wine)
  • Fresh basil leaves for garnish

Directions

  • Core tomatoes then cut in half crosswise and squeeze to remove seeds. Chop tomatoes coarsely and set aside.
  • Slice 9 cloves of garlic and set the remaining 3 cloves aside. In a 3-quart (1.8L) saucepan, combine the sliced garlic, stock, onion, oregano, pepper, and bay leaf. Bring to a boil, then reduce heat to a simmer and cook, covered, for 20 minutes.
  • Add rice, tomatoes and tomato paste to the soup. Cook, stirring occasionally, 20 to 25 minutes or until rice is tender.
  • Meanwhile, drop the remaining garlic into the bowl of a food processor while the motor is running. When garlic is minced, add the basil and pulse until finely chopped. Add miso, tahini and mirin. Blend well. Whisk about 1/2 cup (120mL) of the hot soup into the basil/miso mixture until smooth. Stir this back into the soup and reheat, but don’t boil.

Nutrition Facts

Calories 253
  Calories from Fat 49 (19%)
(8%)Total Fat 5g
(6%)Saturated Fat 1g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
(3%)Cholesterol 10mg
(41%)Sodium 994mg
(18%)Potassium 646mg
Total Carbohydrate 38g
(13%)Dietary Fiber 3g
Sugars 10g
Sugar Alcohols 0g
(25%)Protein 13g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

Copyright © 2014 Aisle7. All rights reserved. Aisle7.com

Read our healthy recipe definitions.

Learn more about Aisle7, the company.

Learn more about the authors of Aisle7 products.

The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2015.


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