Late Summer Tomato Soup with Shell Beans, Squid Rings and Parsley

Dairy Free
Health score
51%
Late Summer Tomato Soup with Shell Beans, Squid Rings and Parsley
45 min.
4
328kcal

Suggestions


As the summer sun begins to wane, there's no better way to celebrate the season's bounty than with a vibrant bowl of Late Summer Tomato Soup with Shell Beans, Squid Rings, and Parsley. This delightful dish captures the essence of late summer, showcasing the rich flavors of ripe tomatoes and the tender texture of fresh shell beans. The addition of succulent squid rings adds a touch of the sea, making this soup not only hearty but also uniquely satisfying.

Perfect for a light lunch or a cozy dinner, this dairy-free recipe is a wonderful way to enjoy the last of the summer harvest. The combination of roasted tomatoes and aromatic herbs creates a fragrant base, while the sautéed squid brings a delightful contrast in both flavor and texture. With a hint of cayenne pepper to warm your palate, this soup is sure to impress family and friends alike.

Ready in just 45 minutes, this dish is as easy to prepare as it is delicious. Serve it alongside crusty bread rubbed with garlic for a complete meal that celebrates the flavors of the season. Whether you're looking to nourish your body or simply indulge in a comforting bowl of goodness, this Late Summer Tomato Soup is a must-try recipe that will leave you craving more.

Ingredients

  • 0.3 teaspoon ground pepper 
  • slices top 
  • 0.8 cup romano beans cut into 1-inch lengths
  • 0.3 cup flat parsley chopped
  • clove garlic 
  •  leek thinly sliced
  • 1.5 cups cranberries shelled (such as fava, lima or cranberry)
  • teaspoons olive oil divided
  • 0.5 medium onion diced
  • sprigs oregano 
  • 0.3 cup red wine 
  • 1.5 teaspoon salt 
  • 0.3 pound squid rings thinly sliced
  • large tomatoes cut into chunks

Equipment

  • bowl
  • frying pan
  • baking sheet
  • baking paper
  • oven
  • pot

Directions

  1. Heat oven to 375°F.
  2. Sprinkle tomatoes with salt and place on baking sheet lined with parchment paper; roast 40 minutes.
  3. Heat 1 1/2 teaspoons oil in a soup pot over low heat. Cook leek, onion and sliced garlic 10 minutes, stirring occasionally.
  4. Add wine, raise heat to high and reduce 5 minutes.
  5. Place tomatoes, oregano, 1/4 cup parsley and shelled beans in pot and add enough water to cover vegetables by 1/2 inch. Bring to a boil; reduce heat and simmer, uncovered, 10 minutes.
  6. Add flat beans, salt and cayenne; simmer until beans are tender, about 30 minutes.
  7. Heat remaining 1 1/2 teaspoons oil in a medium sauté pan over high heat until oil smokes, 2 to 3 minutes.
  8. Add squid (oil may splatter) and sauté, stirring, until cooked through, about 2 minutes.
  9. Sprinkle with salt. Toast bread; rub with garlic clove. Divide soup among 4 bowls, top each with 1/4 squid mixture and add bread.

Nutrition Facts

Calories328kcal
Protein17.86%
Fat15.41%
Carbs66.73%

Properties

Glycemic Index
95.63
Glycemic Load
31.11
Inflammation Score
-10
Nutrition Score
29.5034780295%

Flavonoids

Cyanidin
17.44mg
Petunidin
0.3mg
Delphinidin
3.18mg
Malvidin
2.24mg
Pelargonidin
0.12mg
Peonidin
18.62mg
Catechin
1.22mg
Epigallocatechin
0.29mg
Epicatechin
2.21mg
Epigallocatechin 3-gallate
0.36mg
Hesperetin
0.09mg
Naringenin
1.5mg
Apigenin
8.1mg
Luteolin
0.11mg
Isorhamnetin
0.69mg
Kaempferol
1.16mg
Myricetin
3.47mg
Quercetin
10.82mg
Gallocatechin
0.01mg

Nutrients percent of daily need

Calories:327.78kcal
16.39%
Fat:5.63g
8.66%
Saturated Fat:0.97g
6.06%
Carbohydrates:54.84g
18.28%
Net Carbohydrates:47.47g
17.26%
Sugar:12.43g
13.81%
Cholesterol:66.05mg
22.02%
Sodium:1290.5mg
56.11%
Alcohol:1.59g
100%
Alcohol %:0.48%
100%
Protein:14.68g
29.36%
Vitamin K:115.98µg
110.46%
Vitamin C:45.96mg
55.7%
Vitamin A:2610.47IU
52.21%
Manganese:1mg
50.07%
Selenium:31.8µg
45.43%
Copper:0.84mg
42.05%
Vitamin B1:0.6mg
39.71%
Folate:147.68µg
36.92%
Vitamin B2:0.5mg
29.66%
Fiber:7.37g
29.49%
Iron:4.94mg
27.46%
Vitamin B3:5.4mg
26.99%
Potassium:817.84mg
23.37%
Phosphorus:214.91mg
21.49%
Vitamin B6:0.42mg
20.85%
Vitamin E:3.02mg
20.15%
Magnesium:77.58mg
19.39%
Calcium:120.71mg
12.07%
Zinc:1.7mg
11.34%
Vitamin B5:0.81mg
8.09%
Vitamin B12:0.37µg
6.14%
Source:Epicurious