Mediterranean Diet Classic Tomato Soup

Warm up to the comforting flavors of the Mediterranean with this Classic Tomato Soup, a wholesome recipe crafted to delight your taste buds while aligning with the principles of the Mediterranean diet. Bursting with the bright, tangy essence of ripe tomatoes and balanced with aromatic garlic, onion, and a hint of dried oregano, this soup is a cozy yet refreshing take on a beloved classic. The addition of fresh basil and a splash of red wine vinegar elevates the flavor profile, while heart-healthy olive oil lends richness. Ready in just 45 minutes, this easy-to-make soup is as nourishing as it is delicious, offering a vegan-friendly, low-calorie dish perfect for lunch or a light dinner. Serve it with a sprinkle of whole grain croutons or keep it simple with a fresh basil garnish for a timeless meal with a Mediterranean twist. Perfect for those seeking vibrant yet wholesome comfort food!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

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)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion and sauté for about 5-7 minutes, until the onion becomes translucent.

Step 3

Stir in the minced garlic and cook for an additional minute until fragrant.

Step 4

Add the chopped tomatoes to the pot and cook for 5 minutes, allowing them to break down and release their juices.

Step 5

Pour in the vegetable broth and bring the mixture to a gentle simmer.

Step 6

Season with sea salt, black pepper, and dried oregano. Stir well to combine.

Step 7

Add the fresh basil leaves. Reduce the heat to low and allow the soup to simmer uncovered for 20 minutes.

Step 8

Remove the pot from the heat and allow the soup to cool for a few minutes.

Step 9

Using an immersion blender, blend the soup until smooth. A blender can be used, but blend in batches and use caution with hot liquids.

Step 10

Stir in the red wine vinegar and adjust seasoning if necessary.

Step 11

Reheat the soup gently on low if needed.

Step 12

Serve the soup hot, garnished with fresh basil leaves and whole grain croutons, if desired.

Nutrition Facts

Serving size	(2126.9g)

Amount per serving	% Daily Value*
Calories	1144.4

Total Fat 46.0g	0%
Saturated Fat 7.3g	0%
Polyunsaturated Fat 5.5g
Cholesterol 0mg	0%
Sodium 5115.9mg	0%
Total Carbohydrate 158.6g	0%
Dietary Fiber 30.5g	0%
Total Sugars 44.4g
Protein 35.8g	0%

Vitamin D 0IU	0%
Calcium 416.5mg	0%
Iron 12.4mg	0%
Potassium 4323.4mg	0%

*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.

Source of Calories

Fat: 34.7%

Protein: 12.0%

Carbs: 53.2%