Mediterranean Diet Classic Tomato Soup
Indulge in the wholesome flavors of the Mediterranean with this Classic Tomato Soup recipe, a comforting dish that’s both delicious and nutrient-packed. Made with garden-fresh ripe tomatoes, aromatic garlic, and a hint of dried oregano, this soup is simmered to perfection in a rich vegetable broth. Enhanced with fragrant basil leaves and a splash of red wine vinegar, it delivers the perfect balance of tangy and savory notes. The recipe is easy to prepare, taking just 45 minutes from start to finish, and is naturally aligned with the heart-healthy principles of the Mediterranean diet. Serve this smooth and velvety creation with whole grain croutons and a sprinkle of fresh basil for a delightful, restaurant-quality presentation. Perfect for a light lunch or as a comforting dinner starter, this delightful soup is both satisfying and packed with nutrients that promote wellness. Ideal for those seeking Mediterranean recipes, healthy soup ideas, or classic tomato recipes!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 3 garlic cloves, minced
- 2 pounds ripe tomatoes, peeled and chopped
- 4 cups vegetable broth
- 1 teaspoon sea salt
- 0.5 teaspoon freshly ground black pepper
- 1 teaspoon dried oregano
- 10 fresh basil leaves, plus more for garnish
- 1 tablespoon red wine vinegar
- 0.5 cup whole grain croutons (optional)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté for about 5-7 minutes, until the onion becomes translucent.
Stir in the minced garlic and cook for an additional minute until fragrant.
Add the chopped tomatoes to the pot and cook for 5 minutes, allowing them to break down and release their juices.
Pour in the vegetable broth and bring the mixture to a gentle simmer.
Season with sea salt, black pepper, and dried oregano. Stir well to combine.
Add the fresh basil leaves. Reduce the heat to low and allow the soup to simmer uncovered for 20 minutes.
Remove the pot from the heat and allow the soup to cool for a few minutes.
Using an immersion blender, blend the soup until smooth. A blender can be used, but blend in batches and use caution with hot liquids.
Stir in the red wine vinegar and adjust seasoning if necessary.
Reheat the soup gently on low if needed.
Serve the soup hot, garnished with fresh basil leaves and whole grain croutons, if desired.
Nutrition Facts
Calories |
1144 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.0 g | 59% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 5.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5116 mg | 222% | |
| Total Carbohydrate | 158.6 g | 58% | |
| Dietary Fiber | 30.5 g | 109% | |
| Total Sugars | 44.4 g | ||
| Protein | 35.8 g | 72% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 416 mg | 32% | |
| Iron | 12.4 mg | 69% | |
| Potassium | 4323 mg | 92% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
