How to Cook Simple Tomato Soup

A Recipe for A Nutritionally-Rich and Highly Economical Soup

Jan 20, 2009 Jen Syrkiewicz

Tomatoes are probably one of the fruits we most take for granted - adding them to most dishes as an afterthought.

The simple tomato is a luscious and juicy ingredient which transforms a dish from being dry and drab into a dazzling and colourful treat. Tomatoes are low in calories, yet contain a wealth of vitamins and minerals including vitamin C and A. Tomatoes are a rare food, in that they gain in nutritional value rather than lose their goodness, due to their high quota of lycopene, which is a tough antioxidant.

Why Lycopene is a Fabulous Chemical

The predominant carotenoid in tomatoes, lycopene does not convert to vitamin A, but may have enormous significance in disease prevention due to its potent activity. Lycopene is the most abundant carotenoid in human blood and tissues. Tomatoes are the primary source of lycopenes in the diet.

The Nutritional Breakdown of Tomatoes

5.5 ounces (148 grams) of tomatoes provides the following nutritional values:

Calories: 35
Protein: 1 gram
Carbohydrates: 6 grams
Fat: 1 gram
Sodium: 10 milligrams
Potassium: 360 milligrams
Dietary Fibre: 1 gram

% of Daily Values

Vitamin A: 20%
Vitamin C: 40%
Potassium:10%
Iron: 2%

One of the simplest and best ways to reap the benefit of this economical superfood is by making a wholesome and tasty tomato soup. Tomato soup is one of the most frugal dishes it is possible to make, and yet it is deliciously tasty and packed with goodness. The addition of chopped parsley makes this dish even more powerfully nutritious, as the herb is packed with vitamin C and also has the additional benefit of being a palate freshener, ideal as a started before a main meal.

How to Make Simple Tomato Soup

Ingredients:

1 small onion
1oz butter
1 oz flour
½ pint of milk
½ pint of water
4 Tbsp tomato puree
6 large tomatoes, chopped finely
Salt and pepper to taste
Mixed dried herbs
Chopped parsley

Method:

Cook the onion in butter, then stir in the flour while keeping the pan over a low heat
Gradually add the milk and water. Stirring continually until the mixture is smooth like a paste, with no lumps
Add the tomato paste and shopped tomatoes and stir well
Simmer until the onion is cooked and soft.

Serve this soup hot with homemade croutons (dice some toasted bread and drizzle in olive oil and herbs), grated cheese (parmesan is excellent) and a swirl of double cream to improve the presentation and enhance the taste. Adding in further vegetables such as carrots, peas, more onions, or greens will make the dish more substantial. It is also nice to pop in peppers (another source of antioxidants) which have been lightly grilled and then skinned and chopped.

This soup also works well served cold as a palate-cleanser between courses, or a quick supper dish thrown together with left over vegetables which need to be used up quickly.

The copyright of the article How to Cook Simple Tomato Soup in Recipes is owned by Jen Syrkiewicz. Permission to republish How to Cook Simple Tomato Soup in print or online must be granted by the author in writing.

A simple tomato soup recipe