Tomato Basil Soup with Whole Grain Croutons Recipe for Lunch
Looking for a lunch option that’s as comforting as a warm hug and as healthy as a triathlon? Then this Tomato Basil Soup with Whole Grain Croutons is your midday ticket to flavor town, masterfully blended by your favorite chef who doubles as a nutrition scientist. This recipe isn’t just about taste—it’s a wellness bowl of sunshine!
Ingredients for the Soup:
- 2 tbsp of olive oil
- 1 large onion, chopped
- 3 cloves of garlic, minced
- 2 cans (28 oz each) of crushed tomatoes
- 2 cups of vegetable broth
- 1 cup of fresh basil leaves
- 1 tsp of sea salt
- 1/2 tsp of black pepper
- 1 tbsp of lemon juice
Ingredients for the Whole Grain Croutons:
- 4 slices of whole grain bread, cut into cubes
- 2 tbsp of olive oil
- 1 tsp of dried oregano
- 1/2 tsp of garlic powder
- Salt and pepper to taste
Cooking Process:
For the Soup:
- Heat olive oil in a large pot over medium heat.
- Add chopped onions and garlic, sautéing until the onions are translucent and fragrant, about 5 minutes.
- Pour in the crushed tomatoes and vegetable broth, bringing the mixture to a gentle simmer.
- Stir in fresh basil leaves, sea salt, and black pepper, allowing flavors to meld for about 15-20 minutes.
- Blend the soup using an immersion blender until smooth (or keep it chunky, your call!).
- Stir in lemon juice for a fresh kick, taste, and adjust seasoning if necessary.
For the Whole Grain Croutons:
- Preheat your oven to 375°F (190°C).
- In a bowl, toss the bread cubes with olive oil, dried oregano, garlic powder, salt, and pepper until evenly coated.
- Spread the bread cubes on a baking sheet in a single layer.
- Bake until golden and crisp, about 10-12 minutes, flipping halfway through.
Chef’s Blurb: I once added banana to my tomato soup thinking it would be ‘tropical.’ Turns out, it was a plane ticket to Disaster Island. Stick to basil!
The Nutritional Breakdown
Ah, the healing power of tomatoes! Rich in lycopene, these beauties help fight heart disease and promote skin health. Science posits that consuming tomatoes can reduce the risk of certain chronic diseases due to their high antioxidant content (Wang et al., 2019). This means while you’re slurping away, your body’s practically doing a victory dance!
Basil, the king of herbs, isn’t just for show. It’s packed with essential oils that contain anti-inflammatory properties, which can be a boon for joint health, according to a study in The Journal of Nutrition. Say goodbye to aches, hello vitality!
Why Whole Grain Croutons?
Whole grains are a game-changer, friends! A 2018 study concluded that diets high in whole grains improve gut health and reduce the risk of obesity (Journal of Nutrition and Dietetics). Not only do they add a satisfying crunch to your soup, but they also keep you full and fuel your system with energy-releasing B vitamins. Consider them the MVPs of your homemade soup bar.
Chef’s Tip: Cook with a curious palate. But remember, spaghetti doesn’t always taste better with basil. Learn from my mistakes—oops!
Serving Suggestions and Final Thoughts
Pair this ambrosial Tomato Basil Soup with a vibrant salad, or indulge with a side of grilled veggies for an anti-inflammatory dinner. Enjoy the soup poured lovingly in a wide-brimmed bowl, watching the steam carry its delightful aroma to your senses. Be sure to share it around the table—delight, like a fine wine, is better when shared!
Voila! You’ve cooked up a bowl of health, happiness, and wholesomeness. With each spoonful, relish in the knowledge that you’re doing your body a favor while stirring your soul. Now go, grab a spoon, and dig into this magical medley where culinary mastery meets nutritional science—a partnership made in kitchen heaven.
Chef’s Blurb: Remember, a kitchen without basil is like a hug without a squeeze. It’s inevitable, this warm broth is bound to find a cozy spot in your heart and your cookbook!
