High-protein High-fiber Roasted Tomato Soup

• कुल समय: 37 minutes

सामग्री

Who says tomato soup & grilled cheese can’t be healthy?! This soup packs in over 28g of fiber and 43g of protein (aka 7g of fiber, 11g of protein per serving and that’s not including the grilled cheese).

Grilled cheese can also be incredibly nourishing when you make it with quality ingredients — I like local sourdough & raw sharp cheddar the best!!

To Roast:

6 medium tomatoes (roma or campari work great, you can also sub 2 pints of cherry tomatoes)

1 red bell pepper, large chop

1 medium yellow onion, quartered

2 full bulbs of garlic, chop off the tip

2 medium carrots, peeled and sliced

2 tbsp olive oil or avocado oil

1 tsp sea salt

½ tsp black pepper

For blending:

1 (15-oz) can cannellini beans, drained and rinsed

1 cup low-sodium vegetable or chicken broth (adjust for texture)

½ cup low-fat cottage cheese (or Greek yogurt for variation)

1 ½ tbsp tomato paste

Dried Italian seasoning to hearts content (basil, oregano, thyme, parsley)

Fresh basil or parsley, for serving

निर्देश

Preheat oven: to 400 °F (200 °C).

Roast the veggies: toss tomatoes, onion, garlic, carrots, and bell pepper on a parchment lined sheet pan. Top with olive oil, salt and pepper. Roast for 35-40 minutes

Pull out the garlic heads and transfer roasted veggies to a pot (or a blender if you don’t have an immersion blender). Once the garlic has cooled slightly, squeeze the roasted cloves out of their skins and add them to the pot. Add cannellini beans, tomato paste, cottage cheese, and broth. Blend until completely smooth and creamy

Taste and adjust: add more salt, pepper, or herbs as needed.

Serve: pour into bowls, top with cream, olive oil, sea salt, and fresh basil. Enjoy with warm grilled cheese!!