Old-Fashioned Tomato Soup Packed with Lycopene

It has been suggested that eating foods packed with the powerful antioxidant lycopene may help protect against breast cancer. Lycopene belongs to the carotenoid family, which includes beta-carotene, lutein and zeanthin.

Lycopene is commonly found in fruits and vegetables, it’s the stuff that gives the ruby red  hue to such veggies such as tomatoes. In laboratory studies, tomato components like lycopene have been shown to stop the spread of breast, lung and endometrial cancer cells. The evidence is even stronger for processed tomato products, such as tomato sauce and even ketchup. In addition, tomatoes are a very good source of fiber, which has been shown to lower cholesterol and keep blood sugar from getting too high.
When they are in season, fresh tomatoes, served raw, grilled or in kabobs can’t be beat for giving up the highest dose of the good ingredient lycopene.
As fall and winter are upon us, we say soup is a terrific way to get warm and infuse your diet with this healthy component.
This low-fat, old-fashioned tomato soup recipe will not only warm your tummy, but it also gives you your daily dose of lycopene.

Ingredients

• 1 Tbsp. butter
• 1 onion, finely chopped
• 2 large garlic cloves, chopped
• 1 can (28-oz.) diced tomatoes
• 1 Tbsp. sugar
• 1 tsp. dried thyme
• 1/8 tsp. ground mace
• Pinch of cayenne pepper
• 1/2 cup fat-free half-and-half cream
• Salt and freshly ground black pepper
• 3 Tbsp. snipped dill, for garnish (optional)

How to Make It

1. Melt the butter in a small Dutch oven over medium-high heat. Sauté the onion until translucent, 4 minutes. Add the garlic and sauté until the onions are golden, 5 to 6 minutes. Add the tomatoes with their juices, the sugar, thyme, mace and cayenne.
2. Bring to a boil, cover, and simmer the soup until the tomatoes and onion are soft, about 15 minutes.
3. Let the soup sit 20 minutes, uncovered.
4. Transfer it to a blender and reduce the mixture to a purée, either pulpy or completely smooth, as desired. Blend in the half-and-half.
5. Season the soup to taste with salt and pepper.
6. Serve the soup hot, sprinkling one-fourth of the dill over each bowl, if using.

Yield: 4 servings

Each serving provides:
Calories: 105 calories
Total fat: 3 grams
Saturated fat: 2 grams
Carbohydrates: 18 grams
Protein: 3 grams
Dietary fiber: less than 1 gram
Sodium: 586 millograms