I don’t know about you, but one of my favorite childhood lunch items was cream of tomato soup. Although back in the day, I ate a well-known condensed version in a can, added milk to it and nuked a bowlful…I stopped buying (and eating) that brand decades ago.
That doesn’t mean the occasional craving for tomato soup went away. Quite the opposite! Now, instead of buying it at the store, I’ve learned to make a healthier and more cost effective version myself. One thing about tomato soup, despite how delicious it is, there’s not much protein involved, but that’s something I’ve added in my version of the recipe.
Intrigued? Read on for the recipe!
Recipe:
1 can 28 oz crushed tomatoes
1/4 white onion, diced
1 tablespoon butter or olive oil
1/4 cup of dried red lentils (or 1 can chickpeas, drained and rinsed)
Pint of chicken bone broth
1/4 – 1/2 cup whole milk or half and half (depending on how thick you like your soup)
1/4 teaspoon, Italian seasoning
Pinch red pepper flakes
Salt and pepper to taste
Directions:
On medium heat, sauté onion in butter or olive oil, until translucent, about seven minutes, then add broth and lentils. Note: it’s important to only use red lentils, not green, since red lentils cook quicker and have a more neutral taste. Cook until lentils are overly soft and mushy, about 15-20 minutes, (or add chickpeas if using instead of lentils). After the lentils are cooked, or the can of chickpeas have been added, then add tomatoes and all seasonings and simmer for five minutes. After the five minutes use an immersion blender to puree the onions and lentils (or chickpeas), or transfer in batches to a blender or food processor and blend until soup reaches desired smoothness. Add the cream or half and half and heat on low for an additional five minutes, then serve. The bone broth and lentils (or chickpeas) add some extra nutrients here like protein and fiber, but if you’re looking to add even more protein to this meal, I like to eat it with four ounces or so of cottage cheese, or a grilled cheese.
If you choose to make this version of tomato soup, I’d love to hear from you! Leave a comment or take a photo of your soup and tag me on Instagram.
Amanda Bretz 