Healthy Tomato Soup Recipe: A Flavorful and Nutritious Meal
Are you looking for a delicious and healthy soup recipe that's both easy to make and packed with nutrients? Look no further! This healthy tomato soup recipe is perfect for a light lunch, a comforting dinner, or even a healthy snack. It's naturally low in calories, high in vitamins, and bursting with fresh tomato flavor. Get ready to impress yourself and your loved ones with this simple yet satisfying recipe.
Ingredients You'll Need:
This recipe focuses on fresh, wholesome ingredients to maximize the nutritional benefits. You'll need:
- 2 lbs ripe tomatoes: The star of the show! Choose ripe, flavorful tomatoes for the best taste. Roma tomatoes are a great option for their low water content.
- 1 medium onion, chopped: Adds sweetness and depth of flavor.
- 2 cloves garlic, minced: A pungent punch that elevates the tomato taste.
- 4 cups vegetable broth (low sodium): Provides the liquid base for your soup. You can also use chicken broth for a richer flavor.
- 1 tbsp olive oil: A healthy fat that adds richness and helps sauté the aromatics.
- 1 tsp dried basil: An aromatic herb that complements the tomatoes perfectly. Fresh basil is even better if you have it!
- ½ tsp dried oregano: Another flavorful herb to enhance the taste.
- Salt and pepper to taste: Adjust to your preference.
- Optional additions: A splash of heavy cream or coconut milk for extra richness, a pinch of red pepper flakes for a little heat, or a dollop of plain yogurt or sour cream for a creamy topping.
Step-by-Step Instructions:
This recipe is incredibly straightforward, perfect for even the busiest cooks.
-
Sauté the aromatics: Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté until softened, about 5 minutes. Add the minced garlic and cook for another minute until fragrant. Be careful not to burn the garlic.
-
Add the tomatoes: Add the chopped tomatoes to the pot. If using whole tomatoes, roughly chop them beforehand.
-
Simmer the soup: Pour in the vegetable broth, add the basil and oregano, and bring the mixture to a boil. Once boiling, reduce the heat to low, cover, and simmer for at least 20 minutes, or until the tomatoes are very soft.
-
Blend the soup: Carefully transfer the soup to a blender (or use an immersion blender) and blend until smooth. Caution: When blending hot liquids, vent the lid to prevent pressure build-up.
-
Season and serve: Return the soup to the pot and season with salt and pepper to taste. Heat through gently. Serve hot, garnished with your favorite toppings (fresh basil, a swirl of cream, etc.).
Tips for the Perfect Healthy Tomato Soup:
- Roast the tomatoes: For an even deeper, richer flavor, roast the tomatoes in the oven at 400°F (200°C) for 30 minutes before adding them to the soup.
- Adjust the consistency: If you prefer a thicker soup, simmer it uncovered for a longer period to reduce the liquid. You can also blend in a few crackers or bread cubes for extra thickness.
- Make it vegan: Ensure you use vegetable broth and avoid any dairy-based toppings to keep your soup completely vegan.
- Freeze for later: This soup freezes beautifully! Store it in airtight containers for up to 3 months.
Nutritional Benefits:
This tomato soup is packed with vitamins and antioxidants, making it a healthy and delicious meal option. Tomatoes are rich in Vitamin C, lycopene (a powerful antioxidant), and potassium. The addition of garlic and herbs further boosts the nutritional profile.
This recipe is your ticket to a flavorful and healthy meal that's surprisingly easy to make. Enjoy!
