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Vegan Tomato Soup w/ Grilled Cheese Croutons

 
Vegan Tomato Soup w/ Grilled Cheese Croutons
Image © Love & Lemons
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $1.95

$1.95 per serving

320 people like this recipe

320 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

spoonacular Score:33%

Spoonacular Score: 33%

 

Vegan Tomato Soup w/ Grilled Cheese Croutons is a main course that serves 3. One serving contains 426 calories, 16g of protein, and 11g of fat. For $1.95 per serving, this recipe covers 22% of your daily requirements of vitamins and minerals. Plenty of people made this recipe, and 320 would say it hit the spot. It will be a hit at your The Fourth Of July event. This recipe from Love & Lemons requires thyme leaves, stonemill pepper, simplynature extra virgin olive oil, and to ½ teaspoon stonemill pepper flakes. To use up the extra-virgin olive oil you could follow this main course with the Chocolate Date Caramel Walnut Tart (Gluten-Free, Grain-Free, Vegan) as a dessert. From preparation to the plate, this recipe takes around 45 minutes. It is a good option if you're following a dairy free, lacto ovo vegetarian, and vegan diet. Taking all factors into account, this recipe earns a spoonacular score of 33%, which is rather bad. Try Tomato Soup with Grilled Cheese Croutons, Tomato Soup With Grilled Cheese Croutons, and Tomato Soup with Grilled Cheese Croutons for similar recipes.

Ingredients

Servings:
3
3  garlic cloves
garlic cloves
4
4  fresh tomatoes
fresh tomatoes
1
1  yellow onion
yellow onion
14 oz
14 oz canned diced tomatoes
canned diced tomatoes
0.33 cups
0.33 cups garbanzo beans
garbanzo beans
1 Tbsp
1 Tbsp balsamic vinegar
balsamic vinegar
0.5 tsps
0.5 tsps 100% maple syrup
100% maple syrup
2 tsps
2 tsps fresh thyme leaves
fresh thyme leaves
1 Tbsp
1 Tbsp extra-virgin olive oil
extra-virgin olive oil
0.25
0.25  crushed red pepper flakes
crushed red pepper flakes
0.5 tsps
0.5 tsps sea-salt
sea-salt
some
some black pepper
black pepper
8 slices
8 slices sprouted grain bread
sprouted grain bread
0.5 cups
0.5 cups vegan cheese
vegan cheese
3  garlic cloves
3
garlic cloves
4  fresh tomatoes
4
fresh tomatoes
1  yellow onion
1
yellow onion
14 oz canned diced tomatoes
14 oz
canned diced tomatoes
0.33 cups garbanzo beans
0.33 cups
garbanzo beans
1 Tbsp balsamic vinegar
1 Tbsp
balsamic vinegar
0.5 tsps 100% maple syrup
0.5 tsps
100% maple syrup
2 tsps fresh thyme leaves
2 tsps
fresh thyme leaves
1 Tbsp extra-virgin olive oil
1 Tbsp
extra-virgin olive oil
0.25  crushed red pepper flakes
0.25
crushed red pepper flakes
0.5 tsps sea-salt
0.5 tsps
sea-salt
some black pepper
some
black pepper
8 slices sprouted grain bread
8 slices
sprouted grain bread
0.5 cups vegan cheese
0.5 cups
vegan cheese

Equipment

baking paper
baking paper
baking sheet
baking sheet
blender
blender
aluminum foil
aluminum foil
oven
oven
pot
pot
baking paper
baking paper
baking sheet
baking sheet
blender
blender
aluminum foil
aluminum foil
oven
oven
pot
pot


Instructions

Read the detailed instructions on Love & Lemons

Price Breakdown

Cost per Serving: $2.19
Ingredient
3 garlic cloves
4 fresh tomatoes
1 yellow onion
14 ounces canned diced tomatoes
1/3 cup garbanzo beans
1 tablespoon balsamic vinegar
1/2 teaspoon 100% maple syrup
2 teaspoons fresh thyme leaves
1 tablespoon extra-virgin olive oil
1/2 teaspoon sea-salt
8 slices sprouted grain bread
1/2 cup vegan cheese
Price
$0.20
$1.85
$0.24
$1.49
$0.11
$0.14
$0.09
$0.21
$0.17
$0.01
$0.97
$1.08
$6.57

Tips

Health Tips

  • 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).

  • 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!

  • Sea salt is not healthier than table salt, contrary to what you may have heard. Sea salt is usually 97.5% sodium chloride (same as regular old table salt) and the minerals accounting for the rest are too insignificant to make a difference?unless you plan on consuming sea salt by the pound, in which case the health benefits from the minerals will definitely be outweighed by the negative effects of all the sodium you are consuming!

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • 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.

  • Sea salt can add a unique texture or provide bursts of salty goodness, but ONLY when it isn't being dissolved. So if you have expensive sea salt, save it for sprinkling on salads or dark chocolate cookies, don't try to use it in your pasta sauce or soup. Once sea salt dissolves, the flavor is indistinguishable from table salt from the shaker (after all, they are chemically the same thing, sodium chloride).

Cooking Tips

  • Extra-virgin olive oil is the least refined type of olive oil and therefore contains more of the beneficial compounds that get lost during processing. However, its minimal processing could also mean it has a lower smoke point than other olive oils. Once an oil starts to smoke, it begins to break down, producing a bad flavor and potentially harmful compounds. Unfortunately, the smoke point of an oil depends on so many factors that it is hard to say what the smoke point of an oil really is. For extra-virgin olive oil, it could be anywhere between 200-400 degrees Fahrenheit. Most people recommend using extra-virgin olive oil to add flavor to a finished dish or in cold dishes to be on the safe side. More refined olive oils, canola oil, coconut oil, and clarified butter/ghee are better options for high temperature cooking.

  • 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.

  • 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.

  • Don't have fresh herbs? Substitute dried herbs, but use about 1/3 less because dried herbs are more potent than fresh.

  • 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.

Disclaimer

Nutritional Information

Quickview
426 Calories
16g Protein
11g Total Fat
67g Carbs
46% Health Score
Limit These
Calories
426
21%

Fat
11g
17%

  Saturated Fat
2g
13%

Carbohydrates
67g
23%

  Sugar
11g
13%

Cholesterol
0.0mg
0%

Sodium
794mg
35%

Get Enough Of These
Protein
16g
32%

Fiber
14g
58%

Vitamin C
46mg
57%

Vitamin A
2540IU
51%

Manganese
0.69mg
34%

Phosphorus
332mg
33%

Vitamin B1
0.47mg
32%

Potassium
1051mg
30%

Magnesium
112mg
28%

Vitamin B6
0.56mg
28%

Vitamin K
27µg
26%

Vitamin B3
5mg
26%

Iron
3mg
22%

Folate
83µg
21%

Zinc
2mg
17%

Vitamin E
2mg
16%

Copper
0.27mg
14%

Vitamin B2
0.19mg
11%

Calcium
74mg
7%

Vitamin B5
0.38mg
4%

Selenium
1µg
2%

covered percent of daily need

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