EatSmarter exclusive recipe

Tomato Soup

with Toasted Buckwheat
3.75
Average: 3.8 (8 votes)
(8 votes)
Tomato Soup

Tomato Soup - Some people call the tomato the fruit of paradise. And rightly so, because this soup tastes truly divine!

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Health Score:
9,8 / 10
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
ready in 1 hr
Ready in
Calories:
234
calories
Calories

Healthy, because

Even smarter

Nutritional values

Here the full cardiovascular prevention program is bubbling in the soup pot. Crop protection substances such as lycopene and the dye quercetin from tomatoes protect against free radicals that can attack the blood vessels. And the potassium-rich celery has a gentle draining effect and thus promotes healthy blood pressure levels. The fibre from buckwheat helps to keep cholesterol levels in check.

Tinned tomatoes are by no means the 2nd choice when things have to be done quickly or when aromatic fresh tomatoes are not available. They contain even more cell protecting lycopene than fresh tomatoes!

1 serving contains
(Percentage of daily recommendation)
Calorie234 kcal(11 %)
Protein9 g(9 %)
Fat7 g(6 %)
Carbohydrates31 g(21 %)
Sugar added0 g(0 %)
Roughage10 g(33 %)
Vitamin A1.3 mg(163 %)
Vitamin D0 μg(0 %)
Vitamin E6.1 mg(51 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.7 mg(39 %)
Vitamin B₆0.6 mg(43 %)
Folate139 μg(46 %)
Pantothenic acid1.8 mg(30 %)
Biotin19.4 μg(43 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C82 mg(86 %)
Potassium1,384 mg(35 %)
Calcium168 mg(17 %)
Magnesium104 mg(35 %)
Iron4.8 mg(32 %)
Iodine21 μg(11 %)
Zinc1.8 mg(23 %)
Saturated fatty acids1.1 g
Uric acid134 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
3 onions (each about 50 grams)
2 garlic
1 carrot (about 100 grams)
3 sprigs thyme
2 stalks Celery (each about 50 grams)
175 milliliters Vegetable broth
1 kilogram ripe tomatoes
30 grams Buckwheat
2 tablespoons olive oil
12 Sage
salt
peppers
How healthy are the main ingredients?
tomatoCeleryBuckwheatolive oilthymeonion
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 2 Pots, 1 Lid, 1 Measuring cups, 1 Skillet, 1 Small skillet, 1 Wooden spoon, 1 Slotted spoon, 1 Immersion blender, 1 Fine-mesh sieve, 1 Tablespoon, 1 Paper towel

Preparation steps

1.
Tomato Soup preparation step 1

Peel onions and garlic and cut into small dice.

2.
Tomato Soup preparation step 2

Peel carrot and cut into small dice. Rinse thyme, shake dry and pluck leaves.

3.
Tomato Soup preparation step 3

Rinse the celery, remove strings if necessary and cut stalks into thin slices.

4.
Tomato Soup preparation step 4

Combine the onions, garlic, carrot, celery and thyme in a pot. Bring to a boil, then cover and simmer over low heat until vegetables are tender, 10-12 minutes.

5.
Tomato Soup preparation step 5

Meanwhile, rinse tomato, cut out the stem and dice.

6.
Tomato Soup preparation step 6

Add tomato to the pot and continue to cook, covered, about 10 minutes more.

7.
Tomato Soup preparation step 7

While the soup is cooking, toast the buckwheat in a dry pan until golden brown, then let cool.

8.
Tomato Soup preparation step 8

Heat the oil in a small pan over medium-high heat. Fry the sage leaves in batches until crisp and golden. Remove with a slotted spoon and drain on paper towels.

9.
Tomato Soup preparation step 9

Puree the soup with an immersion blender, then pass through a  sieve into a second pot. Reheat briefly and season with salt and pepper. Serve immediately, sprinkled with buckwheat and garnished with fried sage.