Rich in flavor and color, tomatoes are a rich source of vitamins, minerals and phytochemicals. Lycopene is found almost exclusively in tomatoes and is a proven antioxidant that might lower the risk of certain diseases, including cancer and heart disease. In 1995, a report from the Harvard School of Public Health suggested that men who ate 10 or more servings per week of tomato products were up to 34 percent less likely to develop prostate cancer than those who didn't.
A lot of emphasis is placed on this versatile fruit when it's fresh. But precious phytochemicals are not destroyed by conventional cooking, and studies have also shown that when tomatoes are processed, lycopene actually becomes more readily absorbed. In a study in Dsseldorf, Germany, researchers found that the levels of lycopene in subjects' blood were higher after eating heat-processed tomato products than when uncooked tomatoes were consumed.
Processed tomatoes in one form or another, from ketchup to tomato sauce, are a staple that can be found in most pantries. Tomato Vegetable Soup with Garbanzo Beans is a delightful mix of textures. Enriched with tomato paste, creamed miso, colorful vegetables and garbanzo beans, the Enlightened Kitchen style of soup-making features a broth started by soaking kombu. This nutritious sea vegetable simmers to a buttery texture, and here it is cut into delicious, bite-size pieces and then returned to the soup. Our hearty tomato soup is creamy without the use of heart-heavy dairy products; instead, a richly flavorful mixture of red and white miso is added to the soup when the broth is hot but not boiling, as excessive cooking can destroy the enzymes found in miso.
ENLIGHTENED TOMATO VEGETABLE SOUP WITH GARBANZO BEANS
Makes 8 servings
2 pieces of kombu, rinsed
1 1/2 quarts cold water
7 cloves garlic, minced
1 medium red onion, chopped
2/3 cup chopped green bell pepper
1 Tbsp. grated fresh ginger root
2 cups sliced green beans, 2-inch pieces
2 cups sliced baby carrots
2 cups thinly sliced zucchini
2 cups vegetarian "chicken" broth, boiling
1 (6-oz.) can tomato paste
1 (15-oz.) can garbanzo beans
1 1/2 cups frozen corn, thawed
1/3 cup mellow white miso
1/3 cup red miso
1/2 cup dry vermouth or vegetarian "chicken" broth
1 tsp. granulated garlic
1 tsp. ground ginger
1 tsp. dried basil
1 tsp. dried thyme
Place the kombu strips and the water in a large soup pot to soak, and set aside for 15 minutes. To this kombu stock, add the garlic, onion, bell pepper, ginger root, green beans, carrots and zucchini. Bring mixture to a boil, then reduce heat to medium-low and cook for 10 minutes, stirring occasionally. Add the hot broth and spoon in the tomato paste, stirring after each addition. Reduce heat to low and add the garbanzo beans and corn. Place the white and red miso in a small bowl, add the vermouth and mix with a fork until smooth. Add to the soup with the granulated garlic, ginger, basil and thyme. Remove kombu strips, cut into bite-size pieces and return to the soup. Simmer gently 5 to 10 minutes, stirring occasionally. Do not boil.
NOTES ON INGREDIENTS
Kombu — A dark-green deep-sea vegetable harvested in cold northern waters. Kombu can be cooked with dried beans and tempeh for a tenderizing effect, and it can be added to soup stock as an enriching flavor enhancer. Available at health-food stores and some supermarkets.
Vegetarian "Chicken" Broth — Wholesome chicken-flavored broth powder that is mixed with boiling water before proceeding with the recipe. Use 2 teaspoons per cup of water. Available at health-food stores and the Mail Order Catalog online at www.healthy-eating.com.
Miso — Miso is a highly nutritious, cultured soybean paste with a consistency like peanut butter. Lighter varieties have a subtle, sweet fragrance and a rich, creamy texture. The darker styles, like red miso, have more of a bite. Miso should be stored in the refrigerator, where it will keep for several months. Available at health-food stores, some supermarkets and specialty stores from Cold Mountain and Westbrae Foods, among others.
Nutrition Analysis for Enlightened Tomato Vegetable Soup with Garbanzo Beans (per 2-cup serving) — protein: 7g, carbohydrates: 27g; fiber: 6g; fat: 1g; cholesterol: none; calcium: 81mg; sodium: 402 mg; calories: 156; from protein: 18 percent; from carbohydrates: 74 percent; from fat 8 percent.
Nutrition Analysis for Traditional Tomato Vegetable Soup with Garbanzo Beans (per 2-cup serving) — protein: 10g; carbohydrates: 26g; fiber: 5g; fat: 12g; cholesterol: 13mg; calcium: 204mg; sodium: 927mg; calories: 230; from protein: 17 percent; from carbohydrates: 41 percent; from fat: 42 percent.
Marie Oser is a food writer and author of "More Soy of Cooking" (John Wiley & Sons, Inc., $16.95). She can be reached at www.veggiechef.com. © Marie Oser (Distributed by King Features Syndicate Inc.)