Are you craving a comforting bowl of soup but watching your carb and dairy intake? Look no further! This dairy-free and carb-free creamy tomato soup is the perfect solution. It's surprisingly easy to make, bursting with flavour, and incredibly satisfying. This recipe is a fantastic example of how healthy meals can also be delicious and quick dinner ideas for busy weeknights. It’s a testament to the power of homemade cooking and showcases some of the best recipes available for those seeking healthier options.
Ingredients:
- 2 tablespoons olive oil
- 1 large onion, chopped
- 2 cloves garlic, minced
- 2 (28-ounce) cans crushed tomatoes
- 1 (15-ounce) can full-fat coconut milk (this provides the creaminess!)
- 1 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup nutritional yeast (for cheesy flavour, optional)
- Fresh basil leaves, for garnish (optional)
Instructions:
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Sauté the aromatics: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Stir in the minced garlic and cook for another minute until fragrant.
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Simmer the soup: Add the crushed tomatoes, coconut milk, oregano, basil, salt, and pepper to the pot. Bring the mixture to a simmer, then reduce the heat to low and cook for at least 15 minutes, stirring occasionally. The longer it simmers, the richer the flavour will be.
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Blend for creaminess: Carefully transfer the soup to a blender (or use an immersion blender) and blend until smooth and creamy. If using a regular blender, vent the lid slightly to prevent pressure buildup.
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Add nutritional yeast (optional): Stir in the nutritional yeast if using. This adds a cheesy flavour and extra nutritional boost.
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Serve and enjoy: Pour the soup into bowls and garnish with fresh basil leaves, if desired. Serve warm and enjoy this delightful, healthy meal!
Tips and Variations:
- Spice it up: Add a pinch of red pepper flakes for a touch of heat.
- Add vegetables: Enhance the nutritional value and flavour by adding chopped carrots, celery, or zucchini during the sautéing stage.
- Make it richer: For an even creamier texture, use full-fat coconut milk and blend the soup thoroughly.
- Adjust seasonings: Taste and adjust the seasoning according to your preference. You might need more or less salt, pepper, or herbs depending on your taste.
- Meal prep friendly: This soup is perfect for meal prepping. It tastes even better the next day!
Nutritional Information (per serving, approximate):
This nutritional information is an estimate and may vary depending on the specific ingredients used.
- Calories: Approximately 250-300
- Fat: 15-20g
- Protein: 5-7g
- Carbohydrates: 5-10g (primarily from the tomatoes)
This dairy-free and carb-free creamy tomato soup is a simple yet satisfying recipe perfect for those seeking healthy and delicious food recipes. It's a quick dinner idea that’s easy to customize and a great example of easy recipes you can confidently add to your cooking repertoire. Enjoy!