Tomato-based Vegetable Soup Recipe

Name: Tomato-based Vegetable Soup
Prep time: Approximately 15 mins
Cook time: Approximately 25 mins
Yield: 4
Cuisine: Global
Ingredients: tomatoes: 150g; onions: 30g; celery: 20g; carrots: 30g; vegetable or chicken stock: 300g; olive oil: 10g; salt: 0g; pepper: 0g; herbs like basil or parsley: 5g

tomatoes onions celery carrots vegetable or chicken stock olive oil salt pepper herbs like basil or parsley gluten free low calorie low fat vegetarian vegan weight loss lunch dinner

This delightful tomato-based vegetable soup merges the comforting qualities of garden-fresh vegetables and herbs, with a heartwarming broth to create a nutritious and low-calorie meal option. Laden with ripe tomatoes, crisp onions, crunchy celery, and sweet carrots, all simmered to perfection in either a robust vegetable or aromatic chicken stock. Each spoonful promises a burst of flavor, enhanced by a drizzle of olive oil and seasoned with a fine balance of salt, pepper, and herbs such as basil or parsley for added freshness. This soup is not only a celebration of flavors but also packed with health benefits, making it an ideal choice for those seeking a nutrient-dense dish with relatively low calories.

🌎 Global: Soup

🔥 Calories 200kcal
🍗 Protein 7.5g
🍚 Carbs 25g
🧈 Fat 7.5g

🥗 Ingredients:

tomatoes (150g)
onions (30g)
celery (20g)
carrots (30g)
vegetable or chicken stock (300g)
olive oil (10g)
salt (0g)
pepper (0g)
herbs like basil or parsley (5g)

🍳 How to cook (4 servings):

Cooking Time: Approximately 25 minsPreperation Time: Approximately 15 mins

Preparation

Begin by preparing your vegetables. Wash and dice the tomatoes, onions, celery, and carrots into bite-sized pieces. In a pot, heat the olive oil over medium heat. Add the onions, celery, and carrots, sautéing until they become soft, about 5-7 minutes, stirring occasionally.

Cooking

To the pot, add the diced tomatoes along with the vegetable or chicken stock. Season with salt, pepper, and herbs like basil or parsley. Bring the mixture to a boil, then reduce heat and simmer for at least 20-25 minutes. This allows the flavors to meld together and the vegetables to become tender. For a smoother soup, blend until the desired consistency is reached.

Serving

Serve the soup hot, garnished with more fresh herbs if desired. Optional: For a richer flavor, a dollop of sour cream or a sprinkle of grated cheese can be added just before serving.

⭐️ Nutrition facts:

This soup is a perfect choice for those managing their caloric intake as it ranges between 150-250 kcal per serving, with a balanced macro distribution of 5-10 grams of protein, 20-30 grams of carbohydrates, and 5-10 grams of fats. It is rich in vitamins and minerals from the varied vegetables, making it an immune system booster and a heart-healthy option.