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Low Calorie Lunch: Tomato and Basil Soup with Whole Wheat Crackers Recipe

Name: Low Calorie Lunch: Tomato and Basil Soup with Whole Wheat Crackers Recipe
Total time: 35 min
Yield: 320 g
Ingredients: canned crushed tomatoes 3 cups; low sodium vegetable broth 2 cups; yellow onion, diced 0.5 cup; celery, diced 0.5 cup; carrot, diced 0.25 cup; fresh basil leaves 0.5 cup; whole wheat crackers 9 pieces; olive oil 1 tbsp; garlic, minced 2 cloves; black pepper 0.25 tsp; salt 0.5 tsp; dried oregano 0.25 tsp

A warm cup of tomato basil soup with a few crackers on the side. Comforting, low calorie, and the kind of lunch that feels like a gentle reset.

Cook 35 min Difficulty EASY 185 kcal

#vegetarian #mediterranean #diabetic friendly #DASH

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Ingredients

Main ingredients

canned crushed tomatoes 3 cups
low sodium vegetable broth 2 cups
yellow onion, diced 0.5 cup
celery, diced 0.5 cup
carrot, diced 0.25 cup
fresh basil leaves 0.5 cup
whole wheat crackers 9 pieces

Seasonings/Sauce

olive oil 1 tbsp
garlic, minced 2 cloves
black pepper 0.25 tsp
salt 0.5 tsp
dried oregano 0.25 tsp

Nutrition summary

Carbohydrates 31 g 67%

Protein 6 g 13%

Fat 3.5 g 20%

Serving size 320g

Cooking steps

1

Heat olive oil in a large saucepan over medium heat. Add diced onion, celery, and carrot, and sauté until softened and fragrant, about 5 minutes.
2

Add minced garlic and dried oregano to the pan. Stir frequently and cook for 1 additional minute, being careful not to let the garlic brown.
3

Pour in the crushed tomatoes and vegetable broth, stirring to combine. Increase heat to bring the mixture to a gentle simmer.
4

Reduce heat to low. Season with salt and black pepper, cover, and let the soup simmer gently for 20 minutes, stirring occasionally to prevent sticking.
5

Remove soup from heat. Stir in fresh basil leaves. Use an immersion blender (or transfer to a blender in batches) to puree the soup until smooth and velvety.
6

Return the soup to the pot, warm through if needed, and adjust seasoning to taste. Ladle the soup into bowls and serve each portion with three whole wheat crackers on the side.

Personalized Q&A

Q. What's the key ingredient in this recipe?

The key ingredient in this tomato and basil soup is canned crushed tomatoes, which provide the robust, comforting base of the soup. Fresh basil leaves add a bright, aromatic freshness that really defines the overall flavor profile of the dish.

Q. Is there a special technique to achieve a smooth texture for the soup?

Yes, after simmering the vegetables and broth, blending the soup with an immersion blender or in batches using a regular blender ensures a velvety-smooth texture. Be sure not to over-blend, and always blend hot liquids carefully to avoid splattering.

Q. How do I prevent the garlic from turning bitter during cooking?

After softening the onion, celery, and carrot, add the garlic and oregano and sauté for just about a minute on medium heat. Keep the heat moderate and stir constantly; garlic cooks quickly and should remain fragrant, not browned, for the best flavor.

Q. How many calories and how much protein does one serving have?

Each serving of this soup with crackers contains about 185 kcal and 6 g of protein. The calorie-to-protein ratio makes this a light, balanced option, great for those seeking a low calorie lunch.

Low Calorie Lunch: Tomato and Basil Soup with Whole Wheat Crackers Recipe

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