Italian-Style Tomato Soup
Healthy, because
Even smarter
Nutritional values
The plant pigment lycopene from the tomatoes protects as an antioxidant against damage to the body's cells. The essential oil allicin from garlic not only gives it its fragrance. It has a positive effect on the heart and circulation system and can reduce high blood pressure.
If you do not have fresh tomatoes at home, chunky canned tomatoes can be a remedy. The soup can be served as an appetizer or it can be combined with wholemeal baguette bread or rice garnish to make a main course.
(Percentage of daily recommendation)
| Calorie | 135 cal. | (6 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 17.6 μg | (29 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.6 mg | (13 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 72 μg | (24 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 8.8 μg | (20 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 42 mg | (44 %) | ||
| Potassium | 560 mg | (14 %) | ||
| Calcium | 38 mg | (4 %) | ||
| Magnesium | 27 mg | (9 %) | ||
| Iron | 1 mg | (7 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 0.3 mg | (4 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 29 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 400 grams fresh Tomatoes (or canned diced tomatoes)
- ½ onion
- 1 garlic clove
- 2 Tbsps olive oil
- 1 tsp oregano
- 100 milliliters Vegetable broth
- 1 tsp Tomato paste
- salt
- freshly ground peppers
- 2 sprigs Basil
- ½ tsp balsamic vinegar
Preparation steps
Blanch the tomatoes, plunge into cold water, peel, halve and cut the flesh into cubes.
Peel the onion and garlic and chop finely. Heat 1 tablespoon oil in a saucepan. Add the onions and garlic and cook until soft. Add the oregano, tomatoes and tomato paste and stir. Pour in the vegetable stock and season with salt and pepper. Bring the soup to a boil, cover and simmer for about 5 minutes.
Rinse the basil and pat dry. Cut the leaves into thin strips.
Puree the soup with a hand blender and then season to taste with balsamic vinegar. Sprinkle with basil, drizzle with the remaining olive oil and serve immediately.
