Heart Heathy Tomato Soup

It is important to have plant based alternatives for animal products that can offer equally as satisfying flavor. The properties of animal products are often advantageous to achieving desirable consistencies and taste. Such is the case with dairy products by lending their palatable flavor and mouth-feel in many cream based soups. Achieving these qualities with plant based foods is possible by layering dishes with ingredients with similar characteristics.  In this dish cashews are used to replace the cream. These nuts are high in fat and slightly sweet which gives a creamy constancy and taste comparable to dairy cream. Nutritional yeast can be found in health stores and is often fortified with vitamin B12, making it an excellent addition to a plant based diet. This ingredient's flavor mimics that of parmesan cheese and can add a decadent layer of flavor to any dish. Chop up some fresh basil if on hand to add some color and more flavor. By replacing animal products with plants, food become more nutrient dense, disease preventative and environmentally friendly. And in regards to taste this recipe trumps any canned soup version 10 times over.  
Equipment: Nutrabullet Rx or
                       Blender 
                       Sauce pot   

Ingredients: 1 28 oz. can diced tomatoes
                        1/2 cup vanilla flaxseed milk (or other dairy alternative)
                        1/2 cup vegetable stock
                        1/2 cup cashews
                        2 tbsp. nutritional yeast
                        1/2 tbsp. tomato paste 
                        1/4 tsp. pepper
                        1/2 tsp. salt 
                        pinch of red hot pepper flakes (optional)

Directions: Place all ingredients in the blender and puree for 7 minutes. The Nutrabullet Rx has a setting to blend and heat soups. Follow the instructions provided. If you are not using a Nurabullet Rx heat the soup on medium heat in a medium sauce pan.
Nutrition Facts

Servings 4.0

Amount Per Serving
calories 201
Total Fat 14 g
Saturated Fat 3 g
Monounsaturated Fat 7 g
Polyunsaturated Fat 3 g
Trans Fat 0 g
Cholesterol 1 mg0
Sodium 341 mg
Potassium 405 mg
Total Carbohydrate 15 g
Dietary Fiber 2 g
Sugars 5 g
Protein 8 g
Vitamin A 7 %
Vitamin C 9 %
Calcium 6 %
Iron 16 %

* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA..