Name: Tomato Basil Soup
Prep time: 35 min
Cook time: 20 min
Total time: 55 min
Ingredients: 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)

TOMATO BASIL SOUP

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 C^4,5 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

Nutrition Facts

Tomato Basil Soup

Amount Per Serving (16 oz)

Calories 133 Calories from Fat 90

% Daily Value*

Fat 10g15%

Saturated Fat 5g31%

Cholesterol 24mg8%

Sodium 1165mg51%

Potassium 622mg18%

Carbohydrates 9g3%

Fiber 2g8%

Sugar 5g6%

Protein 2g4%

Vitamin A 2065IU41%

Vitamin C 58.7mg71%

Calcium 45mg5%

Iron 1.2mg7%

* Percent Daily Values are based on a 2000 calorie diet.

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Prep Time 35 mins

Cook Time 20 mins

Total Time 55 mins

Course Soup

Cuisine Italian

Servings people

Calories 133 kcal

Ingredients

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

Instructions

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.

Notes

This soup can be served hot or cold, pureéd or chunked.

Nutrition

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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References^1–11:

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.

10.

Vitamin K and bone health. PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pubmed/15018483.

11.

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.

TOMATO BASIL SOUP