Heating tomatoes helps make the cancer-fighting carotenoid lycopene more available to the body. Because lycopene is fat soluble, cooking tomatoes in a little oil helps the body absorb even more of this potent antioxidant.

　　

Ingredients

serves 8

　　

TOMATO-DILL SOUP

12 ripe tomatoes (about 5 pounds), halved lengthwise

　　Coarse salt and freshly ground pepper

　　15 large sprigs dill

　　1 navel orange

　　1 tablespoon olive oil

　　1 large garlic clove, minced

　　1 small onion, finely chopped

　　2 cups homemade or reduced-sodium store-bought chicken or vegetable broth

　　2 cups water

　　2 tablespoons balsamic vinegar

　　1/2 cup plain low-fat yogurt

　　Spicy Croutons (recipe follows)

　　

SPICY CROUTONS

8 slices (1/4 inch thick) country-style bread

　　2 teaspoons extra-virgin olive oil

　　2 tablespoons spice seeds, such as fennel, dill, caraway, or celery seed, toasted (page 57)

　　1/4 teaspoon paprika (sweet or hot)

　　Coarse salt

　　(makes 8 large croutons)

　　

Step 1

Preheat oven to 450°F. Arrange tomatoes on a rimmed baking sheet, cut side up, and sprinkle with 1/2 teaspoon salt. Roast until softened, about 30 minutes. Let cool and peel off skin.

　　

Step 2

Tie 13 dill sprigs into a bundle with kitchen twine. With a vegetable peeler, remove a 2-inch strip of orange zest. Squeeze juice from orange.

　　

Step 3

Heat oil in a medium pot over low. Cook garlic and onion, stirring occasionally, until translucent, about 7 minutes. Add tomatoes, broth, dill bundle, reserved orange zest and juice, 1 1/4 teaspoons salt, and the water; season with pepper. Bring to a boil. Reduce heat to medium low; simmer 20 minutes. Let cool slightly. Discard dill and zest.

　　

Step 4

Working in batches, puree soup in a blender or food processor, filling no more than halfway each time. (Alternately, use an immersion blender.) Stir in vinegar, then let cool completely. Cover and refrigerate at least 2 hours, or up to overnight.

　　

Step 5

Divide soup among eight bowls; garnish each with 1 tablespoon yogurt. Snip remaining dill over soup; serve with croutons.

　　

SPICY CROUTONS

Step 6

Preheat oven to 400°F. Brush bread with olive oil, dividing evenly; place on a baking sheet.

　　

Step 7

In a spice grinder or clean coffee mill, finely grind seeds to a powder. Transfer to a small bowl; stir in paprika and 1/4 teaspoon salt. Place spice combination in a fine sieve; sift over bread. Brush again with olive oil; toast until crisp, about 15 minutes.

　　

nutrition information

Step 8

(Per Serving)

　　

Step 9

Calories: 100

　　

Step 10

Saturated Fat: 5g

　　

Step 11

Unsaturated Fat: 1.9g

　　

Step 12

Cholesterol: .9mg

　　

Step 13

Carbohydrates: 17.3g

　　

Step 14

Protein: 3.9g

　　

Step 15

Sodium: 442mg

　　

Step 16

Fiber: 4.2g

　　

nutrition information (SPICY CROUTONS)

Step 17

Per Serving (Slice)

　　

Step 18

Calories: 126

　　

Step 19

Saturated Fat: 1g

　　

Step 20

Unsaturated Fat: .2g

　　

Step 21

Cholesterol: 3mg

　　

Step 22

Carbohydrates: 23g

　　

Step 23

Protein: 3.3g

　　

Step 24

Sodium: 282mg

　　

Step 25

Fiber: 1.4g

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