Main mealMain CourseVegetarianVeganBalancedDairy€
Tomato Soup with Roasted Vegetables
A rich and naturally sweetened creamy tomato soup. The perfect recipe for a healthy, quick, and nourishing lunch or dinner.
Prep time10 min
Cook time30 min
Total time40 min
Servings4
Recipe
Per servingTotal
Calories:119.7 kcal478.8 kcal
Protein:2.9 g11.6 g
Carbohydrates:18.4 g73.7 g
Fiber:5.4 g21.7 g
Water:179.7 ml718.8 ml
Fat:3.8 g15.1 g
Micronutrients
Sugar:10.6 g42.4 g
Saturated fat:0.7 g2.6 g
Cholesterol:0 mg0 mg
Sodium:455.4 mg1821.5 mg
Potassium:210.6 mg842.3 mg
Calcium:50.7 mg202.7 mg
Iron:1.6 mg6.2 mg
Magnesium:14.5 mg57.9 mg
Zinc:0.3 mg1.1 mg
Phosphorus:31.7 mg126.8 mg
Vitamin C:26.6 mg106.2 mg
Vitamin A:282.3 µg1129.1 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg
Instructions
- 1Heat the olive oil in a large pot over medium heat. Add the chopped onion and sliced carrots. Sauté for about 8–10 minutes, until the vegetables soften and the onion becomes translucent. The carrots will release their natural sugars, which will help neutralize the acidity of the tomatoes.
- 2Add the crushed garlic and oregano. Sauté for another 1 minute until the garlic becomes fragrant, being careful not to let it brown.
- 3Stir in the peeled tomatoes (along with their juice) and pour in the vegetable broth. Bring the liquid to a boil, then reduce the heat and simmer covered for 20–25 minutes, until all the flavors combine and the carrots are completely softened.
- 4Remove the pot from the heat. Stir in the fresh basil. Carefully blend the soup with an immersion blender until smooth and creamy. Season to taste with salt and pepper. Serve warm.
Nutritional benefits
Thanks to its high lycopene content (from cooked tomatoes), this dish supports heart health and acts as a powerful antioxidant, while the carrots contribute to your daily vitamin A intake without the need for added sugar.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.