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Roasted Mediterranean Vegetable Soup

 
One serving costs about $1.88

$1.88 per serving

8 people like this recipe

8 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

6 fall,winter,gluten-free,dairy-free,gluten free,dairy free soup
spoonacular Score:54%

Spoonacular Score: 54%

 

Roasted Mediterranean Vegetable Soup takes approximately approximately 45 minutes from beginning to end. This recipe makes 6 servings with 174 calories, 3g of protein, and 10g of fat each. For $1.88 per serving, this recipe covers 16% of your daily requirements of vitamins and minerals. It will be a hit at your Autumn event. It is a good option if you're following a gluten free, dairy free, and whole 30 diet. Head to the store and pick up oil, vegetable stock, thyme, and a few other things to make it today. Only a few people made this recipe, and 8 would say it hit the spot. It works well as a rather cheap soup. It is brought to you by Foodista. Overall, this recipe earns a solid spoonacular score of 54%. Similar recipes are Mediterranean Roasted Vegetable and Chickpea Salad, Mediterranean Grilled Vegetable Soup, and Roasted Vegetable Soup.

Ingredients

Servings:
3 Tbsps
3 Tbsps oil
oil
1 lb
1 lb tomatoes
tomatoes
3 large
3 large yellow bell peppers
yellow bell peppers
3
3  zucchini
zucchini
4
4  garlic cloves
garlic cloves
2
2  onion
onion
1 pinch
1 pinch thyme
thyme
6 cups
6 cups vegetable stock
vegetable stock
0.5 cups
0.5 cups non-dairy creamer
non-dairy creamer
some
some salt and pepper
salt and pepper
1 leaf
1 leaf shredded basil leaves
shredded basil leaves
3 Tbsps oil
3 Tbsps
oil
1 lb tomatoes
1 lb
tomatoes
3 large yellow bell peppers
3 large
yellow bell peppers
3  zucchini
3
zucchini
4  garlic cloves
4
garlic cloves
2  onion
2
onion
1 pinch thyme
1 pinch
thyme
6 cups vegetable stock
6 cups
vegetable stock
0.5 cups non-dairy creamer
0.5 cups
non-dairy creamer
some salt and pepper
some
salt and pepper
1 leaf shredded basil leaves
1 leaf
shredded basil leaves

Equipment

baking pan
baking pan
sauce pan
sauce pan
bowl
bowl
knife
knife
ladle
ladle
oven
oven
baking pan
baking pan
sauce pan
sauce pan
bowl
bowl
knife
knife
ladle
ladle
oven
oven


Instructions

Preheat oven to 375 F. Brush a large shallow baking dish with olive oil. Laying them cut-sized down, arrange the tomatoes, bell peppers, zucchini and eggplant in one layer (use two dishes if necessary). Tuck the garlic cloves and onion pieces into the gaps and drizzle the vegetables with the remaining olive oil. Season lightly with salt and pepper and sprinkle with thyme. Place in preheated oven and bake uncovered, for 30-35 minutes, or until soft and browned around the edges. Let cool, then scrape out the eggplant flesh and remove the skin from the bell peppers. Working in batches, put the eggplant and bell pepper flesh, together with the tomatoes, zucchini, garlic and onion place into a bowl and chop together using a knife. Combine the stock and chopped vegetable mixture in a saucepan and simmer over medium heat for 20-30 minutes, until all the vegetables are tender and the flavors have completely blended. Stir in the cream and simmer over low heat for about 5 minutes, stirring occasionally until hot. Taste and adjust the seasoning if needed. Ladle the soup into warm bowls, garnish with basil and serve.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.94
Ingredient
3 tablespoons oil
1 pound tomatoes
3 larges yellow bell peppers
3 zucchini
4 garlic cloves
2 onion
6 cups vegetable stock
½ cups non-dairy creamer
1 leave shredded basil leaves
Price
$0.11
$1.70
$2.47
$1.69
$0.27
$0.48
$4.53
$0.38
$0.02
$11.65

Tips

Health Tips

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • Some bouillon/stock products contain gluten, some don't. If you are following a gluten-free diet, always read product labels carefully.

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • Be conscious of your choice of cooking oils. Some studies have shown that vegetable oils like safflower oil, sunflower oil, and canola oil might actually contribute to heart disease. Olive oil is a good alternative for low temperature cooking, while coconut oil is a recent favorite for high temperature cooking. Do your research!

  • get more health tips

Price Tips

  • Fresh herbs can be expensive, so don't let them go to waste. If you have any leftovers, you might be able to freeze them. The Kitchn recommends freezing hardy herbs like rosemary and thyme in olive oil, while Better Homes and Gardens suggests using freezer bags to freeze basil, chives, mint, and more.

Cooking Tips

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

  • According to the Non-GMO Project, about 90% of the canola oil in the United States is made from genetically modified rapeseed, so if this issue is important to you be sure to buy certified organic or certified GMO-free canola oil!

Disclaimer

Nutritional Information

Quickview
174 Calories
3g Protein
9g Total Fat
20g Carbs
12% Health Score
Limit These
Calories
174
9%

Fat
9g
15%

  Saturated Fat
1g
7%

Carbohydrates
20g
7%

  Sugar
13g
15%

Cholesterol
0.0mg
0%

Sodium
1004mg
44%

Get Enough Of These
Protein
3g
7%

Vitamin C
135mg
165%

Vitamin A
3902IU
78%

Vitamin B6
0.53mg
26%

Manganese
0.43mg
22%

Vitamin E
3mg
21%

Potassium
708mg
20%

Folate
79µg
20%

Vitamin K
20µg
19%

Fiber
4g
17%

Vitamin B2
0.19mg
11%

Phosphorus
103mg
10%

Magnesium
40mg
10%

Vitamin B1
0.14mg
9%

Vitamin B3
1mg
9%

Copper
0.13mg
7%

Vitamin B5
0.58mg
6%

Iron
1mg
6%

Zinc
0.74mg
5%

Calcium
43mg
4%

Selenium
0.97µg
1%

covered percent of daily need

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