Protein Tomato Soup
Protein tomato soup is a comforting and delicious classic soup, that is low in sodium and high in fiber and can fit into a heart healthy diet.
Equipment
- 1 Large pot
- 1 Immersion blender
Ingredients
- 2 tbsp extra virgin olive oil
- 3 large carrots
- 1 medium yellow onion
- 2 cloves garlic
- ¼ cup tomato paste no salt added
- 28 oz whole peel tomatoes no salt added
- 2 cups vegetable broth no salt added
- 2 tsp thyme
- 1 tbsp basil
- 1 cup Greek yogurt plam, 0%
- ½ cup hemp seeds
- 1 cup white kidney beans
Instructions
- Wash and peel the carrots, onion and garlic. Dice the carrots into small cubes, chop the onions and mince the garlic.
- Pour olive oil into a large pot and turn on medium heat
- Add the carrots, onion and garlic to the pot
- Cook and stir until the evegetables are softened and the onions have carmelized
- Add the tomato paste and cook for 30 seconds
- Add the can of whole peeled tomatoes, broth, thym and basil. Stir well
- Cover the pot and bring to a boil, then lower the heat to simmer.
- Cook for another 15 minutes until the vegetables become very soft
- Add the Greek yogurt, white beans and hemp seeds and mix well
- With the immersion blender, blend the soup into a smooth puree. Scoop into a bowl and sprinkle nuts and sessame seeds if desiderd.
Video
Nutrition
Calories: 271kcalCarbohydrates: 26gProtein: 15gFat: 13gSaturated Fat: 1gPolyunsaturated Fat: 7gMonounsaturated Fat: 4gTrans Fat: 0.002gCholesterol: 2mgSodium: 53mgPotassium: 764mgFiber: 6gSugar: 10gVitamin A: 6473IUVitamin C: 21mgCalcium: 160mgIron: 5mg
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