Certainly, I’d be happy to provide you with a detailed overview of Tomato Basil Soup (Vegan), including its history, components, preparation steps, and estimated preparation time.
Tomato Basil Soup (Vegan)
Overview:
Tomato Basil Soup is a classic and comforting soup known for its rich tomato flavor and the fragrant addition of fresh basil. This vegan version offers a delicious twist on the traditional recipe by omitting dairy products while maintaining the creamy texture and bold taste.
History:
The exact origin of Tomato Basil Soup is unclear, but tomato-based soups have a long history in various cuisines around the world. The addition of basil, a popular herb in Mediterranean and Italian cooking, likely gave rise to the specific Tomato Basil Soup we know today.
Components:
To prepare Tomato Basil Soup (Vegan), you will need the following components:
Ingredients:
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 2 cans (28 ounces each) crushed tomatoes
- 1 cup vegetable broth
- 1 cup unsweetened almond milk (or any plant-based milk of your choice)
- 1 cup fresh basil leaves, chopped
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Red pepper flakes (optional for a bit of heat)
Preparation Steps:
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SautΓ© the Onion and Garlic: Heat the olive oil in a large pot over medium heat. Add the chopped onion and sautΓ© until it becomes translucent, usually for about 5 minutes. Stir in the minced garlic and cook for an additional 1-2 minutes until fragrant.
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Add Tomatoes and Broth: Pour in the crushed tomatoes and vegetable broth. Stir well to combine. Bring the mixture to a simmer and let it cook for about 15-20 minutes, allowing the flavors to meld together.
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Blend the Soup: Use an immersion blender or carefully transfer the hot soup to a blender (in batches if necessary). Blend until smooth and creamy.
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Add Plant-Based Milk: Return the blended soup to the pot and stir in the plant-based milk. This adds creaminess to the soup without dairy.
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Season and Add Basil: Season the soup with dried oregano, salt, pepper, and red pepper flakes if you desire a bit of spiciness. Stir in the freshly chopped basil leaves. Let the soup simmer for an additional 5-10 minutes to infuse the basil flavor.
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Serve: Ladle the hot Tomato Basil Soup into bowls and garnish with extra basil leaves if desired. You can also add a drizzle of olive oil or a sprinkle of vegan Parmesan cheese for extra flavor.
Estimated Preparation Time:
The preparation time for Tomato Basil Soup (Vegan) is approximately 35-40 minutes, which includes chopping, sautΓ©ing, simmering, and blending. It’s a relatively quick and easy soup to make, perfect for a comforting meal.
Enjoy your homemade Tomato Basil Soup (Vegan) β a delightful and dairy-free version of a classic favorite!
Certainly, here are the nutrition facts and health information for a serving of Tomato Basil Soup (Vegan):
Nutrition Facts (Per Serving, approximately 1 cup):
- Calories: 100-120 kcal (calories can vary based on specific ingredients and serving size)
- Total Fat: 4-6 grams
- Saturated Fat: 0.5-1 gram
- Trans Fat: 0 grams
- Cholesterol: 0 milligrams
- Sodium: 400-600 milligrams (varies depending on added salt)
- Total Carbohydrates: 15-20 grams
- Dietary Fiber: 3-4 grams
- Sugars: 7-10 grams (naturally occurring sugars from tomatoes)
- Protein: 2-4 grams
- Vitamin A: 15-20% of the Daily Value (DV)
- Vitamin C: 20-30% DV
- Calcium: 10-15% DV
- Iron: 10-15% DV
Health Information:
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Low in Calories: Tomato Basil Soup (Vegan) is relatively low in calories, making it a suitable option for those looking to manage their calorie intake.
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Low in Saturated Fat: This soup is naturally low in saturated fat, which is beneficial for heart health.
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No Cholesterol: Being plant-based and dairy-free, this soup contains zero cholesterol, which is good for heart health.
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Good Source of Fiber: The soup provides a moderate amount of dietary fiber, aiding in digestion and promoting a feeling of fullness.
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Rich in Vitamins: Tomato Basil Soup is a good source of vitamins A and C. Vitamin A is essential for vision and immune function, while vitamin C is an antioxidant that supports the immune system.
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Mineral Content: It contains calcium and iron, although the amounts are not exceptionally high. Calcium is important for bone health, and iron is crucial for oxygen transport in the body.
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Low in Added Sugars: The sugar content mainly comes from the natural sugars found in tomatoes. There are typically no added sugars in this vegan recipe.
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Potential Sodium Content: The sodium content can vary depending on the amount of salt added during preparation. It’s advisable to control salt intake, especially for individuals with hypertension.
Overall, Tomato Basil Soup (Vegan) is a nutritious and health-conscious choice, especially for those seeking a delicious and comforting soup without dairy or excessive calories. It’s rich in vitamins and low in saturated fat, making it a wholesome addition to a balanced diet.
