Roasted Tomato and Basil Soup

Roasted Tomato and Basil Soup

This soup recipe has a clean fresh flavour. We have roasted the onions and tomatoes which give a slight sweetness to the soup.

CAL P/SERVE
96
kJ P/SERVE
404
FAT P/SERVE
3.8g
CARBS P/SERVE
8.6g
PROTEIN P/SERVE
4.1g
SUGAR P/SERVE
8.2g
SODIUM P/SERVE
28g
FAT
%
0.9%
ENERGY RDI%
4.6%

No need to have canned soup, which tend to be high in sodium when you can make your own. This soup is natural and full of anti-oxidents and no other fruit or vegetable has as high a concentration of Lycopene.

We used Massel Brand powdered vegetable stock as this is low sodium. 2 tsp. mixed with 2 cups hot water. Check the sodium level of the stock you use as some can be quite high.

This recipe is low fat, low sodium, low sugar, dairy free and suitable for vegetarians.

Ingredients

  • 6 med tomatoes, quartered
  • 1 large onion, peeled & quartered
  • 2 cups vegetable stock
  • 3 large cloves garlic left whole
  • 14 fresh basil leaves
  • 1 tsp. oregano
  • S & P to taste

Method

  1. Preheat oven to 200C (400F).
  2. Line a large baking tray with baking paper.
  3. Cut tomatoes and onion into quarters. Place into a bowl with whole garlic, drizzle with olive oil, season with S & P.
  4. Place onto lined baking tray and bake for 30-40 mins until all have collapsed. Take the garlic out after 20 - 25 mins as it will burn and set aside.
  5. When tomatoes have baked take out and place all into a pot, with vegetable stock, fresh basil, dried oregano and bring to boil. Simmer for 10-15 mins.  Blend either with a stick blender or into an actual blender until smooth. 
  6. Taste and see if you need to season with more S & P.

Nutrition Table

Servings: 4 Serving size:388g
Average Serve Average 100g
Energy 404 kJ 104 kJ
  96 Cal 25 Cal
Protein 4.1 g 1.1 g
Fat, total 3.8 g 1.0 g
- Saturated 0.6 g 0.1 g
Carbohydrate 8.6 g 2.2 g
- Sugars 8.2 g 2.1 g
Sodium 28 mg 7 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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