Creamy Tomato Rice Soup
Our dietitians' favouriteThis recipe is taken from the 2013 Milk Calendar. Tomatoes canned at the height of harvest bring that just-picked flavour to your pantry all year long. Keep them on hand to make this tasty homemade soup, ready in less than half an hour – a simple supper on busy weeknights.
- Prep: 5 min
- Cooking: 25 min
Ingredients
- 1 tbsp (15 mL) butter
- 3 cloves garlic minced
- 1 chopped onion
- 1 1/2 tsp (7 mL) dried basil oregano or Italian seasoning
- Salt and pepper
- 1 can (796 mL) diced tomatoes with juice
- 1 cup (250 mL) reduced-sodium vegetable or chicken broth
- 2 tbsp (30 mL) all-purpose flour
- 2 cups (500 mL) milk
- 1 cup (250 mL) cooked brown rice or mixed grains
- 1/2 tsp (2 mL) granulated sugar (optional)
- Chopped fresh chives
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Preparation
In a large pot, melt butter over medium heat. Add garlic, onion, basil, and 1/4 tsp (1 mL) each, salt and pepper; cook, stirring often, for 5 min or until tender. Add tomatoes and broth; cover and bring to a boil over high heat. Reduce heat to medium-low and boil gently, covered, for 10 min or until tomatoes are very soft. Remove from heat.
Using an immersion blender in pot or transferring soup in batches to an upright blender, purée soup until smooth. Return to pot, if necessary. Whisk flour into milk; gradually pour into pot while whisking constantly. Stir in rice; cook over medium heat, stirring often, for about 5 min or until slightly thickened and steaming. Season to taste with sugar (if desired), pepper and up to 1/4 tsp (1 mL) salt.
Ladle soup into warm bowls and sprinkle with chives and black pepper if desired.
Tips
Use fun shapes of cookie cutters to cut croutons from whole grain bread. Toast the croutons, then sprinkle with shredded Canadian Mozzarella cheese and broil to serve with the soup for dunking or to float on top.
For a Curried Tomato Soup, omit the basil, add 2 tbsp (30 mL) minced gingerroot and 1 tbsp (15 mL) Indian yellow curry paste or powder with the garlic. Replace the chives with cilantro.
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Nutritional information
Per serving| Energy: | 201 Calories |
| Protein: | 10 g |
| Carbohydrate: | 32 g |
| Fat: | 5 g |
| Fibre: | 3.5 g |
| Sodium: | 388 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 22 % / 237 mg |
| Vitamin C: | 34 % |
| Vitamin B12: | 32 % |
| Vitamin D: | 30 % |
| Magnesium: | 25 % |
