EatSmarter exclusive recipe

Tomato Soup with Lavender

and Harissa
4.5
Average: 4.5 (4 votes)
(4 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:
8,0 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 30 min.
Ready in
Calories:
70
calories
Calories

Healthy, because

Even smarter

Nutritional values

The lightning soup collects a lot of health points with extremely few calories. The tomatoes contribute a lot of cell-protecting lycopene - a vegetable precursor of vitamin A, which is better expressed in processed tomato products than in fresh tomatoes! The slightly bitter-spicy lavender flowers counteract nervous stomach and intestinal complaints.

With only 70 calories per serving, tomato soup makes an ideal starter or snack between meals. It is also good as a light supper - but then you should add 2 to 3 slices of baguette (ideally whole grain) per portion.

1 serving contains
(Percentage of daily recommendation)
Calorie70 kcal(3 %)
Protein1 g(1 %)
Fat5 g(4 %)
Carbohydrates4 g(3 %)
Sugar added0 g(0 %)
Roughage1.5 g(5 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E1.5 mg(13 %)
Vitamin B₁0 mg(0 %)
Vitamin B₂0 mg(0 %)
Niacin0.7 mg(6 %)
Vitamin B₆0.1 mg(7 %)
Folate18.5 μg(6 %)
Pantothenic acid0.2 mg(3 %)
Biotin3.3 μg(7 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C16 mg(17 %)
Potassium252 mg(6 %)
Calcium25 mg(3 %)
Magnesium16 mg(5 %)
Iron0.6 mg(4 %)
Iodine4 μg(2 %)
Zinc0.3 mg(4 %)
Saturated fatty acids0.8 g
Uric acid15 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
2
Ingredients
1 sprig
fresh Lavender (with flowers)
1
1 tablespoon
1
1 teaspoon
300 grams
crushed Tomatoes (from a carton)
150 milliliters
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.