Tomato Soup
Good nutritional profile
Smooth soup of cooked tomatoes, onion and broth with a little cream.
Tomato soup is canned or fresh tomatoes simmered with onion, carrot, garlic and broth, blended smooth and finished with a little cream. It is low in calories and carbohydrate; the olive oil and cream supply most of the fat, and the cooked tomatoes provide lycopene. For a lighter meal than the classic grilled cheese pairing, serve it with a salad or whole-grain toast.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 0.9g | 1.6% |
| Fat | 3.6g | 5.1% |
| Carbs | 4.3g | 1.4% |
| Simple Sugars | 1.5g | Estimate |
| Complex Carbs | 1.4g | Estimate |
| Fiber | 1.4g | 5.6% |
| Water | 90g | 3.6% |
| Calories | 50 | 2.2% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.27 | g | 6.3% |
| Monounsaturated | 1.8 | g | 7.2% |
| Polyunsaturated | 0.33 | g | 2.5% |
| Omega-3 | 0.099 | g | Estimate |
| Omega-6 | 0.231 | g | Estimate |
| Trans | 0.05 | g | 2.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 5.45 | mg |
| Vitamin E | 0.58 | mg |
| Selenium | 0.27 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 77.4 | mcg | 8.6% |
| vitamin B1 | 0.029 | mg | 2.4% |
| vitamin B2 | 0.028 | mg | 2.2% |
| vitamin B3 | 0.373 | mg | 2.3% |
| vitamin B6 | 0.057 | mg | 3.4% |
| vitamin B9 | 8.28 | mcg | 2.1% |
| vitamin B12 | 0.006 | mcg | 0.3% |
| vitamin C | 5.45 | mg | 6.1% |
| vitamin D | 0.059 (2 IU) | mcg | 0.4% |
| vitamin E | 0.577 | mg | 3.8% |
| vitamin K | 8.49 | mcg | 7.1% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 15.8 | mg | 1.6% |
| iron | 0.254 | mg | 1.4% |
| magnesium | 8.9 | mg | 2.2% |
| phosphorus | 22.6 | mg | 3.2% |
| potassium | 176 | mg | 6.8% |
| sodium | 338 | mg | 14.7% |
| zinc | 0.155 | mg | 1.4% |
| copper | 0.047 | mg | 5.2% |
| manganese | 0.108 | mg | 4.7% |
| selenium | 0.273 | mcg | 0.5% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 17 | mg | 2.4% | 90% |
| Isoleucine | 27 | mg | 1.9% | 76% |
| Leucine limiting | 40 | mg | 1.5% | 55% |
| Lysine | 35 | mg | 1.7% | 62% |
| Methionine | 21 | mg | 2.0% | 77% |
| Phenylalanine | 51 | mg | 2.9% | 105% |
| Threonine | 37 | mg | 3.5% | 125% |
| Tryptophan | 9 | mg | 3.2% | 115% |
| Valine | 29 | mg | 1.6% | 61% |
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Recipe
See full recipeIngredients
- Olive oil 2 tbsp
- Onion 1 medium (150 g)
- Carrot 1 small (80 g)
- Garlic 3 cloves
- Canned whole tomatoes 800 g
- Vegetable broth 400 ml
- Sugar 1 tsp
- Heavy cream 60 ml
- Fresh basil 10 g
- Salt and black pepper to taste
Instructions
- 1
Heat the oil in a pot over medium heat and cook the chopped onion and carrot for 8 minutes, until soft.
- 2
Add the sliced garlic and cook for 1 minute.
- 3
Add the tomatoes with their juice, the broth and the sugar, and bring to a boil.
- 4
Simmer partly covered for 20 minutes, breaking up the tomatoes with a spoon.
- 5
Add the basil and blend until smooth with a stick blender.
- 6
Stir in the cream, season with salt and pepper, and heat through without boiling.