Healthy Tomato Carrot Onion Soup Recipe
Overview:
A nutritious and flavorful vegetarian soup, this Healthy Tomato Carrot Onion Soup is perfect for a light, healthy dinner. Packed with fresh tomatoes, carrots, onions, and garlic, it’s a comforting dish without the need for cream. This soup is full of vitamins, antioxidants, and fiber, making it a great addition to your diet. Serve it with garlic bread or a refreshing bean sprout and corn salad for a complete meal.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Sunflower Oil | 1 tablespoon |
| Tomatoes (chopped) | 7 tomatoes |
| Onion (chopped) | 1 medium onion |
| Carrot (Gajjar) – thinly sliced | 1 large carrot |
| Garlic (chopped) | 7 cloves |
| Salt | To taste |
| Whole Black Peppercorns (crushed) | 1 teaspoon |
| Sugar (optional) | 1/2 tablespoon |
Preparation Time:
- 10 minutes
Cooking Time:
- 20 minutes
Total Time:
- 30 minutes
Servings:
- 3 servings
Cuisine:
- Indian
Course:
- Dinner
Diet:
- Vegetarian
Instructions:
-
Sauté the Aromatics:
Begin by heating the sunflower oil in a heavy-bottomed pan over medium heat. Once the oil is hot, add the chopped garlic and sauté for about 20 seconds until fragrant. -
-
Cook the Onion:
Add the chopped onion to the pan. Cook it, stirring occasionally, until the onions become soft and translucent—this should take about 3-4 minutes. -
Add Carrots:
Once the onions are softened, add the thinly sliced carrot to the pan. Season with salt and mix well. Cover the pan and cook for about 3 minutes. The carrots should be partially cooked but not fully tender at this stage. -
Incorporate Tomatoes and Spices:
Next, add the chopped tomatoes to the pan along with the crushed black pepper. Stir well and let it cook for an additional minute, allowing the tomatoes to soften slightly. -
Simmer and Cook:
After a minute, add some water (enough to cover the ingredients) and cover the pan. Allow the mixture to cook until the tomatoes are fully cooked and mushy—this should take around 10-12 minutes. -
Cool and Puree:
Once the mixture has cooled down to room temperature, strain it and save the cooking liquid. Transfer the remaining vegetables into a blender or food processor and blend them into a smooth puree. -
Reheat and Adjust Consistency:
Return the puree to the pan and add the reserved cooking liquid. Switch the heat back on and let the soup cook for another minute. If the soup seems too thick, you can add more water to reach your desired consistency. -
Season the Soup:
Taste the soup and adjust the seasoning. Add more salt if necessary, and a little bit of sugar if the tomatoes are too sour. Let the soup cook for 3-4 more minutes to allow the flavors to meld. -
Serve:
Once the soup is ready, turn off the heat. Serve your Healthy No-Cream Tomato Carrot Onion Soup hot, alongside garlic bread or a refreshing Bean Sprout & Corn Salad for a well-rounded dinner.
Tips:
- For a Thinner Soup: If you prefer a thinner soup, strain it again after cooking, discarding any solids, and continue cooking the strained liquid for another minute to concentrate the flavors.
- Vegan Variation: This recipe is naturally vegan, but feel free to swap sunflower oil for olive oil for a richer flavor.
- Storage: Leftover soup can be refrigerated for up to 2 days or frozen for longer storage. Simply reheat and adjust the seasoning before serving.
Nutritional Information (Per Serving):
- Calories: 85 kcal
- Protein: 2g
- Carbohydrates: 18g
- Fiber: 4g
- Fat: 3g
- Sodium: 500mg
Enjoy this wholesome, flavorful soup as part of your healthy weeknight dinner! It’s a perfect blend of veggies, spices, and simplicity that will leave you feeling satisfied and nourished.
