Tomato Basil Soup
I love tomatoes. Any way you slice, dice, mash them, these aromatic fruits are absolutely delicious. Tomato, botanically classified as berry, is generally categorized as vegetable. Tomatoes are a major dietary source of antioxidant1 lycopene, which is more bioavailable in tomato processed products (in a healthy way, of course) than raw tomatoes. Consumption of four or five servings of tomato products has been inversely associated with prostate cancer risk (a 40% lower risk of prostate cancer in men).2 Tomatoes are a good source of fiber3 and are a great source of Vitamin C4,5 an essential dietary component, has been shown to regenerate antioxidants within the body, influences immune function6, and helps with nonheme iron (plant-based)7 absorption. Potassium plays an important role in cardiovascular disease prevention8 and blood pressure regulation9. Vitamin K1 helps normal blood coagulation and bone metabolism10. Folate (B9) plays an important role in DNA formation and lower risk of colon and breast cancers.11
Tomato Basil Soup
Amount Per Serving (16 oz)
Calories 133 Calories from Fat 90
% Daily Value*
Saturated Fat 5g31%
Vitamin A 2065IU41%
Vitamin C 58.7mg71%
* Percent Daily Values are based on a 2000 calorie diet.
- 10 tomatoes large
- 5 TBSP ghee
- 1 onion large, diced
- 1 red pepper diced
- 1/2 gallon chicken bone broth
- 2 cups basil
- 1 tsp oregano dry
- 1 tsp salt, pepper to taste
- Preheat oven to 425 degrees F.
- Slice tomatoes 1 inch wide, spread ghee on top of each tomato, put in the oven for about 30 min or until tomatoes start wilting and get caramelized color.
- Sautee onions in a pot, about 5 min, until light-brown in color. Add diced red pepper and sautee for 2 more minutes.
- Add tomatoes and bone broth to the pot with onions.
- Heat well thoroughly and add chopped basil, Boil, covered for 5 more min.
- Add oregano, salt and pepper.
- Puree using a hand-held mixer or regular blender.
This soup can be served hot or cold, pureéd or chunked.
Serving: 16ozCalories: 133kcalCarbohydrates: 9gProtein: 2gFat: 10gSaturated Fat: 5gCholesterol: 24mgSodium: 1165mgPotassium: 622mgFiber: 2gSugar: 5gVitamin A: 2065IUVitamin C: 58.7mgCalcium: 45mgIron: 1.2mg
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Antioxidants Explained in Human Terms. Healthline. https://www.healthline.com/nutrition/antioxidants-explained.
Lycopene Extracts from Different Tomato-Based Food Products Induce Apoptosis in Cultured Human Primary Prostate Cancer Cells and Regulate TP53, Bax and Bcl-2 Transcript Expression. PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5454725/.
Extraction and fractionation of insoluble fiber from five fiber sources. Science Direct. https://www.sciencedirect.com/science/article/pii/0308814695002502.
Oxidizing enzymes and vitamin C in tomatoes. PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1257891/?page=3.
The ascorbic acid content of tomato fruits is associated with the expression of genes involved in pectin degradation. PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3095297/.
Vitamin C function and status in chronic disease. PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pubmed/12134712?dopt=Abstract.
Effects of Vitamin C on Iron Absorption. ICP Pharm. http://www.icppharm.com/News-Resources/Articles/Effects-of-Vitamin-C-on-Iron-Absorption.aspx.
Potassium intake, stroke, and cardiovascular disease a meta-analysis of prospective studies. PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pubmed/21371638.
Effect of potassium intake on blood pressure. PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pubmed/2104250.
Vitamin K and bone health. PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pubmed/15018483.
Three of the B Vitamins: Folate, Vitamin B6, and Vitamin B12. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vitamins/vitamin-b/#folate-and-cancer. Published September 18, 2012. Accessed October 16, 2018.