Saltie Sandwich Shop's Late-Summer Roasted Tomato Soup with Fregola and Kale

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
95%
Saltie Sandwich Shop's Late-Summer Roasted Tomato Soup with Fregola and Kale
45 min.
4
508kcal

Suggestions


As the summer sun begins to wane, there's no better way to celebrate the season's bounty than with a bowl of Saltie Sandwich Shop's Late-Summer Roasted Tomato Soup with Fregola and Kale. This vibrant dish captures the essence of late summer, showcasing the rich flavors of ripe Roma tomatoes, aromatic herbs, and hearty greens. It's a delightful blend of textures and tastes that will warm your soul and nourish your body.

This recipe is not only a feast for the senses but also a health-conscious choice, boasting a remarkable health score of 95. Perfect for vegetarians and vegans alike, it’s entirely dairy-free and packed with nutrients. The fregola, a delightful pasta-like grain, adds a satisfying chewiness, while the kale contributes a burst of color and essential vitamins. The roasted tomatoes, caramelized to perfection, create a rich, savory base that is simply irresistible.

In just 45 minutes, you can whip up this wholesome meal that serves four, making it ideal for a cozy lunch or a comforting dinner. With only 508 calories per serving, you can indulge guilt-free. So gather your ingredients, preheat your oven, and get ready to savor a bowl of this delicious soup that celebrates the flavors of summer while embracing the healthful benefits of fresh, seasonal produce.

Ingredients

  • cups couscous (or substitute Israeli cous cous, farro, or another grain)
  • leaves sage fresh
  • 12 cloves garlic sliced
  • bunch kale 
  • servings olive oil extra virgin extra-virgin as needed
  • 12  roma tomatoes cored cut in half lengthwise
  • sprigs rosemary 
  • servings salt to taste

Equipment

  • bowl
  • baking sheet
  • oven
  • pot

Directions

  1. Preheat the oven to 400 degrees Fahrenheit.
  2. Arrange the tomatoes skin-side down on a baking sheet and drizzle evenly with olive oil (leave plenty of room to allow them to caramelize). Season generously with salt and roast until concentrated and charring a little on the edges, about 30 minutes.
  3. Meanwhile, boil the fregola (or substitute) in salted water until al dente, then drain and toss with a little more oil to keep it from sticking.
  4. In the bottom of a large heavy soup pot, heat 3 tablespoons of olive oil over medium heat until shimming.
  5. Add the garlic and cook until golden, about 3 minutes, then add the rosemary and sage (they will sizzle) and cook until fragrant, about a minute longer. Stir in the roasted tomatoes along with 4 cups of water and bring to a simmer.
  6. Add the kale and season to taste with salt. Simmer until the kale is tender, about 10 minutes, then add the cooked fregola. Laddle into bowls, sprinkle with sea salt, and serve with a drizzle of olive oil.

Nutrition Facts

Calories508kcal
Protein11.12%
Fat27.26%
Carbs61.62%

Properties

Glycemic Index
58.75
Glycemic Load
43.52
Inflammation Score
-10
Nutrition Score
26.723912943964%

Flavonoids

Naringenin
1.26mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
7.67mg
Kaempferol
15.4mg
Myricetin
0.39mg
Quercetin
8.57mg

Nutrients percent of daily need

Calories:507.85kcal
25.39%
Fat:15.48g
23.82%
Saturated Fat:2.16g
13.52%
Carbohydrates:78.73g
26.24%
Net Carbohydrates:70.59g
25.67%
Sugar:5.24g
5.82%
Cholesterol:0mg
0%
Sodium:230.85mg
10.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.21g
28.41%
Vitamin K:150.02µg
142.88%
Vitamin A:4801.63IU
96.03%
Vitamin C:58.74mg
71.2%
Manganese:1.26mg
63.04%
Fiber:8.15g
32.59%
Copper:0.55mg
27.65%
Vitamin B3:4.57mg
22.86%
Phosphorus:223.46mg
22.35%
Vitamin E:3.24mg
21.61%
Potassium:735.47mg
21.01%
Vitamin B6:0.41mg
20.3%
Magnesium:71.93mg
17.98%
Vitamin B1:0.27mg
17.7%
Folate:66.08µg
16.52%
Calcium:140.78mg
14.08%
Vitamin B2:0.23mg
13.31%
Vitamin B5:1.32mg
13.24%
Iron:2.24mg
12.45%
Zinc:1.27mg
8.48%
Selenium:1.58µg
2.25%