Roasted Tomato Soup With Hidden Fruits, Veggies, and Protein!

This roasted tomato soup with hidden fruits, veggies, and protein isn’t your run-of-the-mill tomato soup. With its inclusion of eight hidden fruits and veggies and a hefty 50 grams of added protein, it stands out from the crowd. The tomato’s robust flavor cleverly conceals the presence of these nutritious ingredients, making it an excellent choice for finicky eaters.

Hidden Fruits and Veggies

Inside this roasted tomato soup, you’ll discover eight hidden fruits and veggies. But don’t feel obligated to include all eight at once. Even a couple of additional veggies can significantly enrich the nutritional profile of your soup!

Carrots: Roasted carrots offer a pleasant sweetness that pairs nicely with the roasted tomato soup. Throughout my childhood, I often heard about the benefits of carrots for maintaining healthy eyes, and it’s no exaggeration. Carrots are a rich source of vitamin A, and a deficiency in this crucial nutrient can lead to vision problems.

Red Bell Pepper: Red bell pepper imparts some lovely color to the soup and its taste is undetectable once blended into our roasted tomato soup. Just one cup of chopped red bell pepper provides a remarkable 317% of the daily recommended intake of vitamin C.

Butternut Squash: This squash lends a delightful creaminess and sweetness to the roasted tomato soup. Besides adding depth to the flavor, butternut squash also offers essential vitamins A and C, along with potassium and magnesium.

Zucchini: Zucchini boasts a subtle flavor that complements the star of this soup – the tomatoes. It is also packed with multiple antioxidants, including lutein and zeaxanthin, while remaining low in calories, fat, and sugar.

Yellow Squash: Slightly sweeter than zucchini, yet still mild in flavor, yellow squash makes an excellent hidden veggie choice for our roasted tomato soup. It’s a good source of vitamin C, B6, and B12, along with manganese. Most of its nutrients are concentrated in the skin, much like zucchini.

Cauliflower: Known for its mild taste, cauliflower seamlessly integrates into our roasted tomato soup. It’s also notably high in glucosinolates and isothiocyanates, two groups of antioxidants that have shown potential in slowing the growth of cancer cells.

Golden Beets: Closely related to red beets but less earthy in taste, golden beets offer a delightful sweetness that intensifies when roasted. These beets contain nitrates, which might enhance athletic performance.

Celery: A classic ingredient in soups, celery enhances the savory qualities of this dish. It also packs potassium, calcium, folate, and vitamin K, and some research suggests that it may help boost memory.

Hidden Protein

Incorporating the recommended quantities of the three ingredients below will provide an additional 50 grams of protein to your roasted tomato soup, which equates to approximately 7 grams of protein per cup. In contrast, traditional tomato soup offers a meager two grams. Of course, you can increase these ingredients if you’d like to pack even more protein into your soup.

Nutritional Yeast: Not only does it impart a delightful cheesy flavor, to our roasted tomato soup but nutritional yeast also contains around 4 grams of protein per tablespoon.

Hemp Seeds: These seeds are used to enhance the creaminess of the roasted tomato soup while delivering substantial amounts of protein and beneficial omega fatty acids.

Tempeh: Made from soybeans, tempeh matches beef in terms of protein content per gram. It has a mild nutty taste that seamlessly blends into the roasted tomato soup.

How to Prepare

To start, you’ll bake fresh tomatoes, garlic, onion, thyme, and the eight hidden fruits and veggies until they turn tender. Simultaneously, prepare your tempeh by soaking it in boiling water to eliminate bitterness and soften it. Next, create your hemp seed cream by blending hemp seeds with water in a high-speed blender. Once your baked veggies have cooled sufficiently, use an immersion blender to combine them with your remaining ingredients. You can either blend the hemp seed cream into the roasted tomato soup or reserve it for drizzling on top. Bon appétit!

To Conclude 

This roasted tomato soup redefines the ordinary with its eight hidden fruits and veggies and 50 grams of added protein. It caters to both the health-conscious and those with finicky palates, as the tomatoes masterfully mask the hidden treasures within. The inclusion of several fruits and veg diversifies the soup’s nutritional value, while nutritional yeast, hemp seeds, and tempeh provide a remarkable protein boost, transforming it into a hearty and wholesome choice. The preparation is simple, involving roasting and blending, making this soup an enticing and nutritious addition to your menu. Whether you seek a sneaky way to incorporate more veggies and protein, or just a flavorsome and filling bowl of soup, this recipe delivers on all fronts. Give it a whirl and relish the exceptional goodness it brings to your table.

Roasted Tomato Soup With Hidden Fruits, Veggies, and Protein

Recipe by Dakota OvdanCourse: Lunch, Dinner, StarterDifficulty: Easy

Servings

8

servings

Prep time

30

minutes

Total time

1

hour 

30

minutes

This roasted tomato soup with hidden veggies and protein isn’t your typical tomato soup. With eight hidden fruits and veggies and 50 grams of added protein, it stands out from the crowd. The tomato’s robust flavor hides the presence of these nutritious ingredients, making it a great choice for picky eaters.

Ingredients

• 4 pounds of fresh tomatoes 

• 1/4 cup of sundried tomatoes (optional)

• 1 large or two small bulbs of garlic, top sliced off

• 1 medium-sized onion, cut in half

• 4 sprigs of thyme 

• 1-2 cups water or vegetable stock

• Handful of basil leaves

• 4 tbsp of extra virgin olive oil

• Salt and pepper, to taste

• Hidden Fruits and Vegetables:

• 2 medium-sized carrots, peeled 

• 1 red bell pepper, cut in half, stem and seeds removed 

• 1 cup butternut squash, cubed 

• 1/2 of a zucchini, cut in half lengthwise

• 1/2 of a yellow squash, cut in half lengthwise

• 1 cup of cauliflower, 1 slice or cut into large chunks

• 2 stalks of celery

• 1 cup of golden beets, cubed

• Hidden Protein:

• 2 tbsp of nutritional yeast, plus more to taste

• 1/3 cup of hemp seeds

• 115 grams of tempeh, about 1/2 of a package

Directions

• Preheat oven to 425°F (218°C).
• Place the fresh tomatoes, garlic, onion, thyme, and the 8 hidden veggies on a lined baking sheet. Season with salt and pepper and drizzle with olive oil.
• Bake until veggies are tender, approximately 45 minutes.
• Meanwhile, soak tempeh in boiling water from a kettle for 10 minutes, drain, and repeat.
• Blend hemp seeds in a high-speed blender with 1/3 cup of water to make hemp seed cream.
• Once the sheet pan veggies are done baking and safe to handle, squeeze garlic cloves out of the bulb, remove any remaining tomato vines, and add sheet pan veggies and juices to a large bowl. Then add nutritional yeast, water or vegetable stock, drained tempeh, and basil leaves to the bowl—option to add sun-dried tomatoes for a robust flavor and half of the hemp seed cream to the bowl as well. Using an immersion blender, blend the soup until smooth. Adjust the liquid content by incorporating additional water or vegetable broth if necessary to achieve the desired thickness for your soup.
• Serve with additional hemp seed cream on top. Optionally, garnish with extra basil and enjoy with grilled cheese.

Notes

• If you don’t have an immersion blender you can use a high-speed blender but you will need to blend the soup in batches.
• You don’t need to incorporate all the hidden ingredients listed in this recipe; including just a couple from the list can enhance the nutritional diversity of this soup.