Recipes

Ingredients

• 675g vine-ripened tomatoes, chopped
• 1 large onion, chopped
• 1 garlic clove, crushed
• 1 teaspoon tomato puree
• 1/2 teaspoon sugar
• 1 vegetable stock cube
• 1 sprig of fresh thyme (remove leaves and discard the stem)
• 5 tablespoons of plain greek style yogurt
• 1/4 teaspoon ground black pepper
• 2 teaspoons vegetable (rapeseed) oil

Utensils

• Chopping board
• Garlic crusher
• Knife
• Large saucepan
• Measuring jug
• Sieve
• Stick blender or food processor
• Wooden spoon

Step 1

Heat the oil in a large frying pan and add the onion, cover with a lid and sweat on a low heat for 15 minutes, stirring every now and then. Don't let them brown or the onions can become bitter

Step 2

Add the tomatoes, garlic, puree, sugar, thyme and pepper

Step 3

Leave the lid off, turn the heat up slightly to medium and cook for another 10 minutes until the onions and tomatoes are soft

Step 4

Make the stock cube up with 150ml of boiling water and add to the pan, cooking for another 5 minutes

Step 5

Blitz the soup into a puree with a stick blender, or place into a blender

Step 6

Pour into a large bowl and rinse out the saucepan and place back on the hob, turning off the heat

Step 7

Pass the soup through a sieve back into the pan to remove any tomato seeds

Step 8

Stir in the yogurt and add a little more sugar and pepper to taste if needed

Step 9

Serve straight away in warmed bowls

Each portion provides on average

Energy 628kj 150kcal 7.5%

Fat 9.05g 13%

Saturates 4.8g 24%

Carbohydrates 13.2g 13%

Sugars 11.9g 13%

Salt 0.87g 15%

Protein 5.65g Low

Fibre 2.87g Med

Food Value

Calcium

Phosphorus

Potassium

Sodium

Chloride

Magnesium

Iron

Zinc

Manganese

Iodine

Selenium

Vitamin a

Vitamin c

Vitamin d

Vitamin e

Thiamine

Riboflavin

Niacin

Pantothenic acid

Biotin

B6

B12

Folate

Cooked tomatoes

Tomatoes are a good source of the beneficial phytochemical lycopene, and when cooked release even higher levels. Some studies have shown that lycopene may have beneficial effects on cardiovascular risk and prostate cancer

Vitamins and Minerals

The tomatoes, onion and garlic in this recipe provide a variety of vitamins and minerals such as vitamin A, vitamin C and potassium

Send to Google Home