Tomato Basil Soup

Makes 6 servings (1 ½ cup per serving)

Ingredients

  • 1 tsp. vegetable oil
  • 1 cup onion, chopped
  • ½ cup carrots, peeled and chopped
  • 1 cup cauliflower, chopped
  • 1 Tbsp. dried basil
  • 2 cup chickpeas, no salt added, drained and rinsed
  • 2 cloves garlic, chopped
  • 1 can whole tomatoes, no salt added
  • 1 ½ cup vegetable stock, low sodium
  • 1 Tbsp. tomato paste
  • ¼ cup fresh basil
  • 1 tsp. salt
  • 1 tsp. pepper

Preparation

  1. Heat oil in a large pot and add onions.
  2. Cook until beginning to soften (~5 minutes).
  3. Add carrots, garlic, cauliflower, and dried basil. Season with salt and pepper.
  4. Add tomato paste and cook for 1 minute. Then add canned tomato, chickpeas and vegetable stock.
  5. Simmer for 25 minutes.
  6. Add fresh basil, then blend soup in a food processor or blender.
  7. Serve and Enjoy!

 

Nutritional analysis per serving: 119 calories, 3 g fat, 5 g protein, 21 g carbohydrate (15 g available carbohydrate), 6 g fibre, 209 mg sodium

My Viva Plan Servings: 1 grains and starch, 1 proteins, 1 vegetables, 0 fruit, 0 fat, 0 dairy