Soup - fresh tomato
Preparation time:
Recipe highlights Serves: 4
- Good source of folate
- Suitable to freeze
- Store covered in fridge (under 5°C)
- Gluten free
- Egg free
- Nut free
- Low salt
- Vegetarian
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Ingredients
- 2 teaspoons olive oil
1 medium onion, chopped roughly
1 clove garlic
1 teaspoon dried basil
1 stick celery, coarsely chopped
1 kg ripe red tomatoes, chopped roughly
3 sprigs mint
2 cups tomato juice, (500mL)
1/2 cup yoghurt , low-fat (125mL)
Cooking method
-
1. Heat oil in a large saucepan and cook onion and garlic over a gentle heat for 3 to 4 minutes.
2. Add basil, celery and tomatoes and stir for 2 to 3 minutes.
3. Add tomato juice and mint, bring to the boil, cover and simmer for
about 10 minutes, or until tomatoes are very soft.
4. Remove mint and purée soup in blender.
5. Pour soup through a sieve to remove small pieces of tomato skin.
6. Reheat until boiling and serve into heated bowls. Swirl a spoonful of yoghurt on top of each bowl.
Notes: Can also be served chilled.Home-made tomato soup has much more flavour than canned or packet soups. Make sure you use very ripe tomatoes. Soup portions may be reheated in the microwave.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 443.32g | 100.00g |
| Energy (kJ) | 480.72kJ | 108.44kJ |
| Protein (g) | 5.50g | 1.24g |
| Total fat (g) | 3.94g | 0.89g |
| - Saturated fat (g) | 1.04g | 0.23g |
| - Polyunsaturated fat (g) | 0.25g | 0.06g |
| - Monounsaturated fat (g) | 1.98g | 0.45g |
| Cholesterol (mg) | 5.20mg | 1.17mg |
| Carbohydrate-available (g) | 11.96g | 2.70g |
| CarbohydrateSE (g) | 11.74g | 2.65g |
| - Sugars (g) | 11.27g | 2.54g |
| Water (g) | 412.03g | 92.94g |
| Dietary fibre (g) | 5.16g | 1.16g |
| Thiamin (mg) | 0.14mg | 0.03mg |
| Riboflavin (mg) | 0.16mg | 0.04mg |
| Niacin (mg) | 2.65mg | 0.60mg |
| Niacin equivalents (mg) | 3.46mg | 0.78mg |
| Vitamin C (mg) | 61.18mg | 13.80mg |
| Total folate (ug) | 56.24ug | 12.69ug |
| Total vitamin A equivalents (ug) | 239.11ug | 53.94ug |
| Retinol (ug) | 11.70ug | 2.64ug |
| Beta carotene equivalents (ug) | 1374.14ug | 309.97ug |
| Sodium (mg) | 122.20mg | 27.57mg |
| Potassium (mg) | 863.52mg | 194.79mg |
| Magnesium (mg) | 45.79mg | 10.33mg |
| Calcium (mg) | 114.65mg | 25.86mg |
| Phosphorus (mg) | 139.49mg | 31.47mg |
| Iron (mg) | 1.66mg | 0.38mg |
| Zinc (mg) | 0.98mg | 0.22mg |
Contributed by:
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Source: The Good Gut Cookbook
This recipe was orginally published as:
Fresh tomato soup
Recipe publication date on: 06/24/2003
Last reviewed on: 22/08/2014
