Vegan Tomato Soup

Vegan Tomato Soup

by | Mar 12, 2020 | Recipes

Nothing soothes the soul more than a bowl of classic tomato soup. And it’s even better when you make it yourself, such as in this plant-based, vegan recipe. It’s so easy! With only 5 ingredients (other than pantry staples), you can whip up this old-fashioned tomato soup recipe in no time.

Best of all, the ingredients for this recipe are easy to keep on hand, such as onions, canned tomatoes, vegetable broth, and dried herbs, making it a go-to recipe to whip up any night of the week. You can let it gently simmer while you’re getting the rest of your meal together. And when it’s all done, pack away leftovers to heat up at work the next day, or to pack in your kids’ lunch boxes. I love this recipe served with a simple sandwich, such as this Greek Chickpea Sandwich recipe, or a hearty salad, such as this Mandarin Quinoa Kale Bowl.

This vegan tomato soup is rich in the hearty flavors of tomatoes, which are packed with fiber, vitamin C, and lycopene—an antioxidant compound with cancer-fighting properties, as well as heart-health activity. It’s a good idea to try to fit healthy tomatoes into your diet at least a few times per week. So, get that soup pot out and cook up this recipe.

Here’s an interesting fact: This Classic Vegan Tomato Soup recipe is one of my most popular recipes ever on Pinterest. It just goes to show you that often the simple things are the best.

Yield: 8 servings

Vegan Tomato Soup

Vegan Tomato Soup

Nothing soothes the soul more than a bowl of classic vegan tomato soup. And it’s even better when you make it yourself!

Ingredients

  • 1 ½ tablespoons olive oil
  • 1 sweet onion, diced
  • 2 cloves garlic, minced
  • 2 tablespoons flour
  • 2 14.5-ounce cans diced tomatoes, with liquid
  • 2 cups vegetable broth
  • Pinch sugar
  • ¼ teaspoon thyme
  • Freshly ground black pepper and sea salt

Instructions

    1. Heat olive oil in a medium heavy pot.
    2. Add onions and garlic and sauté over medium for 9 minutes.
    3. Stir in flour.
    4. Mix in tomatoes, broth, sugar, and thyme. Season with black pepper and salt to taste.
    5. Cover and simmer over medium for 40 minutes.
    6. Place small batches of soup into a blender container and blend until smooth, yet lumpy. Return to pot and reheat if necessary.
    7. Serve immediately.

Notes

InstantPot Directions: Place all ingredients in the container of the InstantPot. Press “Soup/Broth” setting. Cook according to manufacturer’s directions. Follow steps 6-7 as indicated above.

Slowcooker Directions: Place all ingredients in the container of the Slowcooker. Cook on high for 4-6 hours or on low for 8-12 hours. Cook according to manufacturer’s directions. Follow steps 6-7 as indicated above.

Nutrition Information:

Serving Size:

1/2 cup
Amount Per Serving: Calories: 57Total Fat: 3gSodium: 340mgCarbohydrates: 8gFiber: 1gSugar: 4gProtein: 1g
© Sharon Palmer, MSFS, RDN
Easy Italian Eggplant Bake

Easy Italian Eggplant Bake

by | Feb 22, 2020 | Recipes

 
Here’s a go-to recipe for a one-dish meal that takes about 10 minutes to get in the oven. Based on the summery Italian flavors of eggplant, zucchini, tomatoes, beans, olives, and herbs, this Easy Italian Eggplant Bake is filled with flavor and it’s 100% plant-based. It’s also good served over pasta! Use this recipe for Easy Italian Eggplant Bake to showcase a bounty of produce from your garden, farmers market, or grocery store.

Easy Italian Eggplant Bake

Step-By-Step Guide

Easy Italian Eggplant Bake
Layer the eggplant, zucchini, onion, olives and white beans.
 
Easy Italian Eggplant Bake
Mix marinara sauce with EVOO, garlic, Italian seasoning and black pepper. Spread over the veggies.
Easy Italian Eggplant Bake
Repeat layers and top with plant-based cheese.
Easy Italian Eggplant Bake
Baked at 375 F for 30 minutes covered with foil; remove foil and continue baking until tender and golden.

Easy Italian Eggplant Bake

 

Yield: 6 servings

Easy Italian Eggplant Bake

Easy Italian Eggplant Bake

Based on the summery Italian flavors of eggplant, zucchini, tomatoes, beans, olives, and herbs, this flavorful, plant-based recipe takes about 10 minutes to get into the oven.

Ingredients

Tomato Sauce

  • 2 cups marinara sauce
  • 1 tablespoon extra virgin olive oil
  • 2 cloves garlic, minced
  • 2 teaspoons Italian seasoning
  • ¼ teaspoon black pepper

Vegetables

  • 1 medium eggplant, chopped
  • 1 small zucchini, chopped
  • 1 small onion, diced
  • 1/2 cup kalamata olives, sliced
  • 1 can white beans, rinsed drained

Topping

  • ½ cup shredded plant-based cheese

Instructions

    1. Preheat oven to 375 F.
    2. Make the tomato sauce by combining in a medium bowl marinara sauce, olive oil, garlic, Italian seasoning, and black pepper.
    3. In a large baking dish (9 x 13-inches), layer half of the eggplant, zucchini, onion, olives, and beans.
    4. Pour half of the tomato sauce over the vegetables.
    5. Layer the remaining vegetables—eggplant, zucchini, onion, olives and beans.
    6. Pour over the remaining tomato sauce.
    7. Sprinkle with plant-based cheese.
    8. Cover with foil and bake at 375 F for 30 minutes. Remove foil and bake for an additional 25-30 minutes, until tender and golden brown. Makes 6 servings.

Nutrition Information:

Serving Size:

1 serving
Amount Per Serving: Calories: 265Total Fat: 10gSaturated Fat: 2gSodium: 245mgCarbohydrates: 38gFiber: 9gSugar: 10gProtein: 8g
© Sharon Palmer, MSFS, RDN

 

Recipe from Sharon Palmer, MSFS, RDN

For other delicious recipes, check out some of our favorites:Chipotle Tomato Rice POWER Bowl
Swiss Chard Pecan Lasagna
Black Bean Corn Chili
Pan Seared Pork Chops with Bourbon Peach Compote
A Can of Tomatoes Gets Dinner on the Table!

A Can of Tomatoes Gets Dinner on the Table!

by | Feb 17, 2020 | Food and Nutrition, Health

Did you know that a can of tomatoes gets dinner on the table? Read on to learn more about how canned tomatoes are a convenient, nutritious, and easy way to incorporate lycopene into your weekly menu.

We often hear that “fresh is best,” but did you know that canned options are not only convenient, but also offer similar health benefits as fresh fruits and vegetables? While there are hundreds of varieties of canned foods available, today I’d like to applaud canned tomatoes for their versatility. A simple can of tomatoes can help provide you with all the inspiration you need to get a delicious, healthy meal on the dinner table in minutes. Some of my favorite tomato-rich dishes include soups, stews, casseroles, and pasta dishes.

While canned products often have the reputation of being high in sodium, consumers today are offered a variety of low-sodium options, such as reduced sodium canned tomatoes, marinara sauce, tomato sauce, salsa, and tomato soup. So you don’t have to worry about upping your salt intake when you feature tomato-centric dishes on your menu.

Tomato products are also packed in nutrients, such as fiber, potassium and vitamin C. Research also shows that when tomatoes are heated—as they are in canned and processed tomatoes—the powerful antioxidant lycopene is more bioavailable in the body.

You can stock up on tomato products—canned tomatoes, pasta sauce, tomato paste, salsa, tomato juice, tomato soup—to kickstart your meal because they have a long shelf life. Canned tomatoes are also versatile since they fit well in a variety of delicious, ethnic recipes. If you aren’t already incorporating canned tomatoes into your recipes, it’s time to get started with three of my favorite plant-powered recipes.

3 Vegan Recipes Featuring Canned Tomatoes

Classic Tomato Soup

Nothing soothes the soul more than a bowl of classic tomato soup. And it’s even better when you make it yourself, such as in this plant-based, vegan recipe

Curried Leek Vegetable Soup

This Curried Leek Vegetable Soup is light enough to be a great accompaniment for a meal year round.

Chipotle Tomato Rice POWER Bowl

This Chipotle Tomato Rice Power Bowl calls upon a great foundation of zesty tomato rice, then builds upon it with Latin-inspired toppings, such as greens, black beans, corn, avocados, pumpkin seeds, and tomatoes.

Blog written by Sharon Palmer, MSFS, RDN, The Plant-Powered Dietitian

A New Spin on the Trusty Tomato

A New Spin on the Trusty Tomato

by | Jan 7, 2020 | Food and Nutrition

A New Spin on the Trusty Tomato

Looking for new ways to use tomatoes in the kitchen? These recipe ideas provide a new spin on the trusty tomato!

Written by Densie Webb, PhD, RD

If you’re like me, you’re always on the lookout for fresh, new ways to use familiar foods, especially vegetables. Tomatoes are a perfect example of a versatile vegetable that can be added to dishes that may not immediately come to mind. Think of tomatoes, and the first foods you think of are likely to be stand-by dishes, like spaghetti, pizza, and tomato soup. While these are loved and time-honored dishes, maybe it’s time to expand your tomato repertoire. There are so many more ways to incorporate tomato products and their health benefits (antioxidants, vitamins A and C, potassium and folic acid) into your diet. Think desserts, jams, and ethnic dishes from Croatia and cultural favorites like Cajun sauces. Canned tomato sauces, tomato pastes, chopped, crushed or pureed, whole peeled, or fire-roasted tomatoes are available year round, are nutritious and add that certain something to new dishes. And most canned tomato products offer the option of already being seasoned with basil, oregano, garlic or onion. You can also opt for organic, if you choose. Here are a few new dishes for you to try on for size the next time you’re up for trying something different with trusty tomato products as part of the mix.

Tomato Soup Cake—this seemingly oddball, but delicious pairing of the rich tomato flavor and traditional cake ingredients is sure to become a family favorite. It’s ideal for holidays or any day you’re in the mood for something sweetly different. Condensed tomato soup is the tomato-based ingredient that adds flavor and a health boost to this recipe. https://tomatowellness.me/2012/12/03/a-healthy-holiday/

Cajun Tomato Sauce—get a taste of South Louisiana with this recipe, which makes use of both tomato paste and canned, fire-roasted tomatoes (yum!) and pairs them with grilled shrimp and Gouda grits for a burst of flavor with a Cajun twist. The pairing of shrimp and grits has never tasted better. https://tomatowellness.me/2015/06/21/grilled-shrimp-gouda-grits-with-a-cajun-tomato-sauce.

Tomato, Mushroom and Beef Stew—this dish provides a dollop of the “fifth taste” dubbed “umami,” a savory flavor that’s not sweet, sour, salty or bitter. In fact, tomatoes are one of the main sources of the umami flavor in the U.S. Tomato sauce and Portobello and shiitake mushrooms in the dish provide that unique umami flavor. https://tomatowellnessme/2015/05/06/tomatoes-a-umami-superstar-tomato-muschroom-and-beef-stew/

Croatian Sauerkraut—brings a bit of the Balkan peninsula to your table. This sauerkraut recipe, a traditional holiday side dish in Croatia, provides the one-two punch of nutrient-rich tomato sauce and the proven health benefits of cabbage and onions, which are rich sources of antioxidants themselves. https://tomatowellness.me/2015/01/26/croatian-sauerkraut

Tomato Chipotle Jam—this is not your typical jam. The ingredients include fired roasted diced tomatoes, red wine and Chipotle powder, making this savory, low-fat, low-sugar spread a real standout.

 

 


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