Seasonal Kitchen

Tomato Soup with Lavender

and Harissa
4.6
Average: 4.6 (5 votes)
(5 votes)
Tomato Soup with Lavender

Tomato Soup with Lavender - Extravagant and simply good: A North African-Provençal alliance in the soup pot

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Health Score:
9,8 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 30 min.
Ready in
Calories:
80
calories
Calories

Healthy, because

Even smarter

Nutritional values

This soup is low in fat and calories, and contains lycopene from the tomatoes, which helps protect the body against free radical damage. 

With only 70 calories per serving, this tomato soup makes an ideal starter or snack between meals.

1 serving contains
(Percentage of daily recommendation)
Calorie80 kcal(4 %)
Protein2 g(2 %)
Fat5 g(4 %)
Carbohydrates6 g(4 %)
Sugar added0 g(0 %)
Roughage2.2 g(7 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E1.9 mg(16 %)
Vitamin K11.2 μg(19 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin1.3 mg(11 %)
Vitamin B₆0.2 mg(14 %)
Folate50 μg(17 %)
Pantothenic acid0.5 mg(8 %)
Biotin5.9 μg(13 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C30 mg(32 %)
Potassium412 mg(10 %)
Calcium24 mg(2 %)
Magnesium19 mg(6 %)
Iron0.8 mg(5 %)
Iodine2 μg(1 %)
Zinc0.2 mg(3 %)
Saturated fatty acids0.8 g
Uric acid22 mg
Cholesterol0 mg
Complete sugar5 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 sprig fresh Lavender (with flowers)
1 shallot
1 Tbsp olive oil
1 small garlic clove
1 tsp Harissa
10 ozs crushed tomatoes (from a carton)
5 ozs Vegetable broth
salt
peppers
How healthy are the main ingredients?
tomatoolive oilshallotgarlic clovesalt
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Pot (with lid), 1 Wooden spoon, 1 Garlic press, 1 Teaspoon, 1 Tablespoon, 1 Measuring cups

Preparation steps

1.
Tomato Soup with Lavender preparation step 1

Pluck 4-5 leaves from lavender, rinse, pat dry and chop finely. Reserve the rest.

2.
Tomato Soup with Lavender preparation step 2

Peel the shallot and chop finely.

3.
Tomato Soup with Lavender preparation step 3

Heat oil in a pot and sauté the shallot. Peel the garlic, squeeze through a garlic press into pot and cook briefly. Add lavender leaves and stir in half of the harissa.

4.
Tomato Soup with Lavender preparation step 4

Add the tomatoes and broth to the pot. Add salt and pepper. Bring to a boil, cover and cook for 15 minutes at low heat.

5.
Tomato Soup with Lavender preparation step 5

Pluck some lavender flowers. Season soup to taste with salt and remaining harissa. To serve, sprinkle with lavender flowers.