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Roasted Tomato Soup with Parmesan Crisps

Serves 4


    Roasted Tomato Soup with Parmesan Crisps

    A basic tomato soup has plenty of umami, but when you use roasted tomatoes, dried tomatoes, a whisper of soy sauce, and a crispy Parmesan accompaniment, each spoonful delivers considerably more. It’s comfort food taken to new heights. You can also press the easy button and garnish with a simple dusting of grated Parmesan or pecorino cheese.


    Nutrition bonus

    Tomatoes, particularly the sun-dried variety, are laced with lycopene, an antioxidant linked to improved brain functioning.

    Roasting vegetables is a hands-off approach to making soup. Plus, it adds a smoky (more umami) element to the final dish.

    As with tomato soup, adding a touch of soy sauce to tomato-based pasta sauces can pump up the flavour.


    Roasted Tomato Soup with Parmesan Crisps


    • 1/2 cup (125 mL) sun-dried tomatoes (not oil packed)
    • 1 large red bell pepper, cored, seeded, and quartered
    • 1 medium yellow onion, peeled and sliced into 1 in (2.5 cm) wedges
    • 2 cups (500 mL) grape tomatoes
    • 3 whole garlic cloves, peeled
    • 2 tsp (10 mL) grapeseed oil or sunflower oil
    • Juice of 1/2 lemon
    • 1 Tbsp (15 mL) low-sodium soy sauce
    • 1/2 tsp (2 mL) hot paprika
    • 3/4 cup (180 mL) grated Parmesan cheese
    • Zest of 1 lemon
    • 2 tsp (10 mL) fresh thyme or 1 tsp (5 mL) dried


    Per serving:

    • calories166
    • protein11g
    • fat9g
      • saturated fat4g
      • trans fat0g
    • carbohydrates14g
      • sugars8g
      • fibre3g
    • sodium642mg



    In bowl, place sun-dried tomatoes and cover with 2 cups (500 mL) hot water; let soak for 30 minutes.


    Heat oven to 400 F (200 C). Toss bell pepper, onion, grape tomatoes, and garlic cloves with oil. Spread out on rimmed baking sheet and roast until bell pepper and tomatoes are softened and onion has darkened, about 25 minutes. In blender container, place roasted vegetables, sun-dried tomatoes, 2 cups (500 mL) soaking liquid, 1 cup (250 mL) water, soy sauce, and paprika; blend until smooth.


    Lower oven temperature to 350 F (180 mL). In small bowl, stir together Parmesan, lemon zest, and thyme. Line baking sheet with parchment paper or a silicone baking mat. Mound tablespoonfuls of cheese at least 2 in (5 cm) apart onto baking sheet and gently flatten out mounds with the back of a spoon, making sure rounds are not touching each other. Bake until cheese looks melted and golden around edges, about 5 minutes. Be careful not to burn cheese. Remove from oven; do not disturb until completely cooled and firm to the touch, about 20 minutes. Using thin spatula or knife, carefully lift crackers from baking sheet.


    If needed, reheat soup in saucepan. Divide soup among serving bowls and serve with Parmesan crisps.



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    Mussels with Tomato, Saffron, and Fennel

    Mussels with Tomato, Saffron, and Fennel

    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.