Did you ever hear that Tomato Soup has a really interesting story? Way back in the 18th century, it was like a special treat for kings and queens! But then, something surprising happened. It went from being a fancy dish in grand palaces to a simple meal in regular homes, just by accident.
The story goes that a famous French chef, who cooked for King Louis XV, accidentally spilled roasted tomatoes into a pot of simmering stock. Instead of throwing it away, he decided to blend everything together. Guess what? It turned into a smooth and tasty soup that everyone loved all across Europe!
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Health Benefits of Tomato Soup
Including Hearty Tomato Soup with Spinach and Brown Lentils in your diet not only satisfies your taste buds but also nourishes your body, contributing to your overall health and well-being.
Rich in Nutrients: This Tomato Soup is packed with essential nutrients from tomatoes, spinach, and brown lentils. Tomatoes are a great source of vitamins C, K, and potassium, while spinach provides iron and fiber. Brown lentils are rich in protein and various minerals, making the soup a wholesome and balanced meal.
Supports Heart Health: Tomatoes contain lycopene, a powerful antioxidant that has been linked to a reduced risk of heart disease. The fiber in lentils also helps lower cholesterol levels, promoting a healthy heart.
Aids Digestion: The fiber in both lentils and spinach aids digestion by promoting regular bowel movements and preventing constipation. A healthy digestive system is essential for overall well-being.
Regulates Blood Sugar Levels: Lentils have a low glycemic index, which means they release glucose slowly into the bloodstream, preventing rapid spikes in blood sugar levels. This property makes the soup suitable for individuals with diabetes or those looking to manage their blood sugar levels.
Supports Weight Management: The combination of fiber and protein in lentils helps promote feelings of fullness and satiety, making you feel satisfied for longer periods. This can be beneficial for individuals aiming to maintain a healthy weight.
Provides Energy: Lentils are an excellent source of complex carbohydrates and protein, providing a steady release of energy. This makes the soup an ideal choice for a nutritious and energizing meal, especially during colder months when our bodies need more fuel to stay warm.
Enhances Bone Health: Spinach is a good source of vitamin K, which is essential for bone health as it helps in calcium absorption and bone mineralization.
Ingredients for Delightful & Nourishing Tomato Soup
Aromatic Base:
- 1 small leek or white onion, finely chopped (approximately ½ cup)
- 2 medium carrots, diced (approximately 200 g or 1 cup)
Cooking Oils:
- 3 tablespoons of avocado oil (or your preferred cooking oil, or ghee)
Tomatoes and Broth:
- 500 g of tomatoes passata (strained tomatoes)
- 750 ml of vegetable broth (homemade or store-bought)
Lentils:
- 400 g of canned brown lentils (approximately 14 oz) – rinsed and drained
Fresh Greens:
- 200 g of fresh baby spinach (approximately 7 oz) – washed and roughly chopped
Spices and Seasonings:
- ½ teaspoon of sweet paprika
- ¼ teaspoon of garlic powder
- 1 teaspoon of raw cane sugar to balance the acidity of tomatoes (or your preferred natural sweetener)
- Salt and pepper to taste
Garnishes:
- Feta cheese or goat cheese, crumbled (approximately 100 g). Omit cheese for vegan version.
- Fresh parsley, finely chopped, for garnish
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Serving Suggestions for Tomato Soup
Crusty Bread or Garlic Croutons: Serve your hearty Tomato Soup alongside slices of warm, crusty bread or homemade garlic croutons.
Grated Parmesan Cheese: A sprinkle of freshly grated Parmesan cheese melts slightly into the hot soup, enhancing its savory profile.
A Dollop of Sour Cream or Yogurt: For a touch of creaminess, and creating a harmonious balance of flavors. If you are vegan, use my recipe of Cashew Cream.
Drizzle of Extra Virgin Olive Oil: The oil not only enhances the taste but also gives the soup a glossy finish.
Fresh Herbs: Garnish your soup with freshly chopped herbs like dill, chives, or basil. Need ideas to experiment? Check out NutriQuorum’s article The Art of Pairing Fresh Herbs with Dishes.
Pickled Red Onions: Onions add light and crisp texture to the soup. Grab the recipe here
Toasted Seeds or Nuts: Pumpkin seeds, sunflower seeds, or slivered almonds add a delightful crunch and texture.
Homemade Crisps or Chips: Sweet potato chips or kale crisps can be a fun and healthy accompaniment.
Enjoy with a Grilled Cheese Sandwich: The classic timeless combination! Prepare a crispy, gooey grilled cheese sandwich for dipping into your hearty tomato soup.
Remember, the best serving suggestion is the one that suits your taste buds and makes your mealtime experience enjoyable. Feel free to mix and match these suggestions or try out your creative ideas to make your Hearty Tomato Soup with Spinach and Brown Lentils meal truly delightful!
More Hearty Soups from NutriQuorum
Quick & Easy Tomato Soup Recipe
Broccoli and Green Pea Soup: A Family-Friendly Dish
Split Peas Soup with Goat Cheese
Lima Bean Soup with Brown Rice
A Taste of Ukraine: The Authentic Borsh Recipe
Hearty Tomato Soup with Spinach & Brown Lentils
Equipment
- 1 soup pot
Ingredients
- 1 small leek or white onion 1/2 cup chopped
- 2 medium carrots 1 cup chopped carrots
- 3 Tbsp avocado oil
- 17,5 oz tomatoes passata (strained tomatoes) 500 g
- 3 cups vegetable broth check the recipe link in Notes
- 14 oz canned brown lentils 400 g
- 7 oz fresh baby spinach 200 g
- 1/2 tsp sweet paprika
- 1/4 tsp garlic powder
- 1 tsp raw cane sugar optional
- Feta cheese/Goat cheese for serving omit if vegan
- Fresh parsley to garnish
- Salt & pepper to taste
Instructions
- Heat the oil in a soup pan and sauté the onion with the carrots for 3-4 minutes on medium heat. Stir regularly.
- Add ½ cup of vegetable broth, bring to a boil, and cook for 10-15 minutes, until carrots are soft.
- Add the strained tomatoes and broth. Bring to a boil and let it simmer for 5 minutes. Season with pepper and salt.
- In the meantime, place the lentils in a colander, rinse under cold running water, and let drain. Add the lentils and spinach and cook for 3-4 minutes. Add spices. Season the soup with pepper and salt.
- Serve the soup with crumbled cheese, and sprinkle with parsley leaves. Serve with the ciabatta or your favorite fresh bread.
Notes
- Use Homemade Vegetable Broth. The recipe is here.
- When choosing canned lentils, check the ingredients. Shoud be lentils and salt only.
- Use ghee or olive oil in place of avocado oil.
- Omit feta cheese if you are vegan, or replace with plant-based cheese alternative.
Nutrition