Instant Tomato Soup
May this recipe nurture you and give you much happiness and health. Sticking with a meal plan is much more likely if the food is delicious, nutritious, and easy to fix. This soup is definitely delicious, and your nutrition software will tell you how completely nutritious it is. For ease, it’s instant! All you do is measure the few ingredients and combine them. To simplify further, we’ve listed brands that work well. In determining how much olive oil to use, we always consider the amount of carbs that has to be offset by good fat (see Chapter 9, “Foods to Choose”). To figure out the amount of lemon juice to use, a good rule of thumb is twice-as-much-lemon-juice-as-olive oil, but “to taste” means your preference rules. If you want another delightful flavor, try lime juice in place of the lemon juice.
Makes 2 servings
- 2/3 Cup Tomatoes (160 grams)- whole peeled (Bionaturae)
- 1 Cup Very Veggie (250 grams)- organic, low sodium (Knudsen)
- Dried Oregano Flakes, to taste (Starting with ½ teaspoon might be good.)
- Garlic Powder or Granules, to taste (Try starting with ¼ teaspoon.)
- Olive oil- organic extra virgin is most healthful, to taste (we use 2 tsp.)
- (Our reading indicates that Spectrum Organics is about the best.)
- Lemon juice- organic (Santa Cruz), to taste (twice as much as olive oil)
In winter, combine the first four ingredients in a pan.
- Warm gently to your preferred heat.
- Remove from heat before adding the oil (See Chapter 9, “Foods to Choose.”)
- Dish and Enjoy!
In summer, combine all ingredients in a soup bowl (or jar for easy lunch-on-the-go) & enjoy!
Nutrients per Serving
Instant Tomato Soup - Calories: 205.48
- Protein (g): 3.88
- Carbohydrates (g): 24.51
- Sugars (g): 14.22
- Dietary Fiber (g): 3.67
- Calories from Carbohydrates: 101.14
- Fat (g): 9.51
- Saturated Fat (g): 1.29
- Monounsaturated Fat (g): 6.99
- Polyunsaturated Fat (g): 0.81
- Omega-6 (g): 0.76
- Calories from Fat: 88.33
- Phytosterols (mg): 21.21
- Vit-A (mcg_RAE): 239.42
- Folate, DFE (mcg_DFE): 0.06
- Vit-C (mg): 27.64
- Tocopherol, Alpha (mg): 1.15
- Vit-E (IU): 1.75
- Calcium (mg): 53.70
- Magnesium (mg): 1.74
- Phosphorus (mg): 12.60
- Potassium (mg): 803.86
- Sodium (mg): 37.24
- Iron (mg): 0.69
- Selenium (mcg): 1.14