Dietician's Tip: Curry is a combination of spices that may include cumin, ginger, onion and turmeric. This soup has a sweet — not spicy — taste. If you prefer a more chunky soup, don't puree.
- 2 tablespoons olive oil
- 1 1/2 cups finely chopped onion
- 1 cup finely chopped celery
- 1 teaspoon minced garlic
- 1 tablespoon curry powder, or to taste
- 3 cups no-salt-added canned tomatoes, drained
- 1 bay leaf
- 1/2 teaspoon thyme
- Ground black pepper, to taste
- 1 cup long-grain brown rice
- 6 cups low-sodium vegetable or chicken broth
- 1 cup fat-free milk
- 1 1/2 cups apple cubes
In a soup pot, heat the oil over medium heat. Add the chopped onion, celery and garlic. Saute until tender, about 4 minutes. Add the curry powder and cook, stirring about 1 minute.
Add the tomatoes, bay leaf, thyme, black pepper and rice. Stir constantly while bringing to a boil. Add broth. Return to boil and then simmer for about 30 minutes. When rice is tender, remove the bay leaf.
Pour the soup into a food processor or blender and puree until smooth. Pour the soup back into the pot and add the milk and apple cubes. Cook until heated through. Ladle into warmed individual bowls and serve immediately.
Nutritional analysis per serving
Serving size: About 1 1/2 cups
- Calories 205
- Cholesterol 1 mg
- Monounsaturated fat 3 g
- Saturated fat 1 g
- Sodium 89 mg
- Total carbohydrate 32 g
- Dietary fiber 3 g
- Protein 8 g
- Serving size About 1 1/2 cups
- Total fat 5 g