Smiley face tomato soup

Serves: 4

Time to make: 35 mins

Ingredients

4 slices multigrain bread, cut in 1cm cubes
olive spray oil
1 onion, chopped
2 cloves garlic, chopped
400g can diced tomatoes
1 ½ cups salt-reduced vegetable stock
1 medium carrot, peeled, grated
1 orange, ½ cup juice
2 tablespoons extra-light sour cream or natural yoghurt

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Instructions

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1 Preheat oven to 200°C. Place bread on a baking tray. Spray lightly with oil. Bake for 10 minutes until crispy. Set aside.

2 Spray a medium saucepan with a little oil. Cook onion over a medium heat for 5 minutes. Add garlic, tomatoes, stock and carrot. Bring to the boil. Simmer, covered, for 20 minutes. Add orange juice.

3 Using a blender, mix soup until smooth. Pour into 4 bowls.

4 Place sour cream in a piping bag. Pipe eyes and a smile on each soup. Serve with croutons.

Variations

Make it gluten free: Use gluten-free varieties of bread and vegetable stock.

Nutrition Info (per serve)

Calories 172 cal

Kilojoules 720 kJ

Protein 7 g

Total fat 4 g

Saturated fat 1 g

Carbohydrates 25 g

Sugar 11 g

Dietary fibre 4 g

Sodium 440 mg

Calcium 100 mg

Iron 2 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.