Roasted Carrot and Tomato Soup with Basil

Vegetarian
Gluten Free
Very Healthy
Health score
59%
Roasted Carrot and Tomato Soup with Basil
45 min.
6
137kcal

Suggestions


Indulge in the vibrant flavors of our Roasted Carrot and Tomato Soup with Basil, a delightful dish that perfectly balances health and taste. This vegetarian and gluten-free recipe is not only very healthy but also a feast for the senses, making it an ideal choice for anyone looking to enjoy a nourishing meal without compromising on flavor.

Imagine the sweet aroma of roasted carrots mingling with the rich, tangy essence of plum tomatoes, all enhanced by the fragrant notes of fresh basil. This soup is a celebration of wholesome ingredients, bringing together the natural sweetness of vegetables and the creamy texture of low-fat milk. With just 137 calories per serving, it’s a guilt-free option that can be enjoyed as a starter, snack, or even as a comforting main dish.

Ready in just 45 minutes, this recipe is perfect for busy weeknights or leisurely weekends. The process of roasting the vegetables not only intensifies their flavors but also creates a beautiful caramelization that adds depth to the soup. Whether you’re serving it as an antipasti or a cozy bowl for yourself, this Roasted Carrot and Tomato Soup is sure to impress your family and friends. So grab your apron and get ready to savor a bowl of warmth and goodness!

Ingredients

  • pound carrots peeled cut into 1/2-inch-thick rounds
  • 0.5 cup basil fresh thinly sliced
  •  garlic cloves unpeeled
  • 2.8 cups milk 1% low-fat ()
  • tablespoon olive oil 
  • large onion thinly sliced
  • pounds plum tomatoes halved lengthwise
  • 2.5 cups water 

Equipment

  • bowl
  • baking sheet
  • sauce pan
  • ladle
  • oven
  • blender

Directions

  1. Preheat oven to 400°F. Spray large rimmed baking sheet with nonstick spray. Arrange onion, tomatoes, carrots and garlic cloves on prepared baking sheet.
  2. Drizzle with oil.
  3. Sprinkle with salt and pepper. Roast until vegetables are tender and brown, turning occasionally, about 55 minutes. Cool slightly. Peel garlic cloves.
  4. Transfer vegetables to large bowl (do not clean baking sheet).
  5. Add 1 cup water to baking sheet, scraping up browned bits; add to blender, then add half of vegetables and puree until smooth.
  6. Transfer to large saucepan.
  7. Add remaining vegetables and 1 1/2 cups water to blender and puree.
  8. Transfer to same saucepan. Gradually add enough milk to soup to thin to desired consistency. Stir in 1/4 cup basil. Simmer 10 minutes to blend flavors. Season with salt and pepper. (Can be made 6 hours ahead. Cover; chill. Bring to simmer before continuing.)
  9. Ladle soup into bowls.
  10. Sprinkle with remaining 1/4 cup basil and serve.
  11. per serving: calories, 139; total fat, 3 g;saturated fat, 1 g; cholesterol, 5 mg
  12. Self

Nutrition Facts

Calories137kcal
Protein16.78%
Fat24.1%
Carbs59.12%

Properties

Glycemic Index
35.31
Glycemic Load
4.57
Inflammation Score
-10
Nutrition Score
17.163478260455%

Flavonoids

Naringenin
1.03mg
Luteolin
0.09mg
Isorhamnetin
1.25mg
Kaempferol
0.48mg
Myricetin
0.25mg
Quercetin
6.13mg

Nutrients percent of daily need

Calories:137.3kcal
6.86%
Fat:3.89g
5.98%
Saturated Fat:1.02g
6.34%
Carbohydrates:21.46g
7.15%
Net Carbohydrates:17.05g
6.2%
Sugar:14g
15.56%
Cholesterol:5.41mg
1.8%
Sodium:108.13mg
4.7%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.09g
12.18%
Vitamin A:14207.09IU
284.14%
Vitamin C:27.7mg
33.57%
Vitamin K:31.85µg
30.34%
Potassium:818.67mg
23.39%
Calcium:190.44mg
19.04%
Phosphorus:184.06mg
18.41%
Manganese:0.36mg
17.78%
Fiber:4.41g
17.64%
Vitamin B6:0.34mg
16.78%
Vitamin B2:0.23mg
13.73%
Vitamin B1:0.18mg
12.11%
Folate:45.35µg
11.34%
Vitamin E:1.69mg
11.3%
Vitamin B12:0.66µg
11%
Magnesium:43.7mg
10.92%
Vitamin B3:1.82mg
9.09%
Copper:0.16mg
8.03%
Vitamin D:1.19µg
7.93%
Vitamin B5:0.77mg
7.72%
Zinc:0.98mg
6.56%
Iron:0.78mg
4.34%
Selenium:2.62µg
3.74%
Source:Epicurious