Tomato soup is both a delicious and nutritious option and is popular in many cultures around the world. This soup, in which tomatoes are used as the main ingredient, is rich in vitamins A and C and contains powerful antioxidants. It gives warmth to the body and supports the immune system, especially on cold winter days. It can be easily made at home with its easy preparation and economical ingredients. Now let’s learn how you can make this nutritious soup.
Tomato Soup Recipe
Materials
- 1 kilogram of ripe tomatoes
- 1 large onion
- 2 cloves of garlic
- 3 tablespoons of olive oil
- 1 liter of vegetable broth or water
- 1 teaspoon of salt
- 1 teaspoon black pepper
- 1 teaspoon sugar (optional, to balance the acid of the tomatoes)
- Half a teaspoon of red pepper flakes (optional)
- 1 tablespoon fresh basil or 1 teaspoon dried basil
Preparation of
- Prepare the Tomatoes: Wash the tomatoes and cut them into quarters. You can remove the seeds, but there is no need to peel them. Tomato skins add extra flavor and color to your soup.
- Roast Vegetables: Heat olive oil in a large pot. Add finely chopped onion and crushed garlic, sauté over medium heat until the onions become transparent.
- Add Tomatoes: Add tomatoes on top of the roasted onions. Add salt, black pepper, sugar and red pepper flakes and mix.
- Cook: Add vegetable broth and stir. Wait for the soup to boil. After boiling, reduce the heat and cook for about 30 minutes until the tomatoes soften.
- Make Puree: After the soup is cooked, blend it or puree it in a pot with a hand blender. This process will bring your soup to a creamy consistency.
- Final Touches: Return the soup to the stove, adding a little more water to adjust the consistency if necessary. Add the basil and boil for a few more minutes.
- Serve: Serve your soup hot. You can decorate it with some cream cheese or sour cream and fresh basil leaves.
This simple and delicious tomato soup recipe provides a healthy meal option and goes well with almost any meal menu.
Calorie Value of Tomato Soup
Tomato soup is generally a low-calorie option and can range from approximately 90 to 150 calories per serving (250 ml) . This value may vary depending on the ingredients added to the soup and the amount of oil used. If you prefer a lighter soup, consider preparing it with vegetable broth or water instead of cream or fatty ingredients.
Benefits of Tomato Soup
Tomato soup attracts attention with its nutritional values and positive effects on health . Here are some important benefits of tomato soup:
- Source of Vitamins and Minerals: Tomato is rich in vitamins C and K and minerals such as potassium and folate. These vitamins and minerals strengthen the immune system and are essential for cellular functions.
- Heart Health: Lycopene contained in tomatoes is a powerful antioxidant that can help reduce the risk of heart diseases. Additionally, the high potassium content of tomatoes may help lower blood pressure and support cardiovascular health.
- Low Calorie Content: Tomato soup is an ideal option, especially for those who want to control weight, because it has low calories and has a high filling feature.
- Skin Health: The antioxidant properties of tomatoes may help maintain skin health and slow skin aging.
- Fighting Cancer: Research shows that the lycopene contained in tomatoes may be effective in fighting some types of cancer. It is known to have positive effects especially on prostate cancer.
- Digestive Health: Tomato soup is a fiber-rich option. Fiber regulates the digestive system and can help prevent digestive problems such as constipation.
These benefits make tomato soup not only a delicious option, but also part of a healthy diet.