Tomato coconut soup

Creamy Tomato Coconut Soup

creamy tomoato coconut soup 300x300 - Creamy Tomato Coconut Soup

 

If you love tomatoes, and the creaminess of coconut for that matter, then you’re certainly going to want to add this soup to your recipe repertoire.

 

Just one of the many amazing recipes from my book 175 Best Superfood Blender Recipes Using Your NutriBullet.

 

What’s not to love about tomatoes? They’re full of awesome nutrients with research-proven, health-promoting properties as part of a diet based on nutrient-dense whole foods.

Tomato goodness

Technically a fruit, tomatoes are enjoyed in a variety of ways. For me, there’s nothing better than fresh tomatoes right out of the garden. I used to have a vegetable garden and grew cherry tomatoes.

 

It was so awesome to see green tomatoes in the morning that would literally ripen on the vine by the time I got home after work. It was so great to the backyard and pick fresh, sweet and super flavourful tomatoes to eat in a salad, as is, or roasted in the oven to intensify their flavour and natural sweetness.

Lycopene

Lycopene is a carotenoid just like beta carotene, lutein, zeaxanthin, and astaxanthin are. Carotenoids are natural pigments that give vegetables and fruits their distinctive colour.

 

Beta carotene gives is orange, lutein and zeaxanthin are yellowish-orange, anthocyanins are purple-blue, and lycopene is red. Lycopene is a potent antioxidant (a substance that protects against cell damage) and higher intakes of lycopene-rich foods, as well as, those with higher blood levels, tend to have lower rates of many common chronic diseases. Tomatoes provide about 80% of the lycopene in the North American diet.

 

Like all carotenoids, lycopene is best absorbed when tomatoes are cooked or processed and eaten with some fat. You’ll absorb up to 10x the lycopene from tomato products such as tomato paste, tomato sauce, canned tomatoes, and of course, tomato soup compared to fresh tomatoes.

 

BUT, do not interpret that to mean that fresh tomatoes are some of inferior or not as healthy, they are. This is why it’s best to get a variety of foods, both cooked and raw, using a variety of preparation methods

Coconut milk

If I toed the party line, I’d have to say that coconut milk and coconut oil are to be avoided or at the very least, limited as much as possible due to their saturated fat intake.

 

But, I have done my homework and now know that saturated fats are not the devil they’ve been made out to be in the past. Yes, there have been outlandish health claims made for coconut products but decerning minds can sort through the chatter and see that coconut is not something to fear.

 

For those who want the creamy texture and the flavour of coconut, but are still wary of saturated fat, you can always use light coconut version.

 

This will cut the calories as well. While fat and fat calories are not necessarily fattening, calories still count so light coconut milk with help to control your energy intake.

 

Coconuts and therefore coconut milk are rich in medium-chain triglycerides (MCTs) including lauric acid, caprylic acid, and capric acid that have antimicrobial properties.

 

Other fatty acids include myristic, palmitic and stearic acid (a monounsaturated acid).

Creamy Tomato Coconut Soup

As the slogan goes, mm mm good, and this creamy tomato soup will make you feel even better with its homemade mm mm nutritious ingredients. Key nutrients in this soup help to maintain healthy blood pressure, lower inflammation, support healthy moods and collagen production and skin health.
Course Appetizer, Side Dish, Soup
Cuisine American, Indian
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 4

Ingredients

  • 2 tbsp 30 ml coconut butter
  • 1/4 onion sliced
  • 1 clove of garlic
  • 2 tbsp 30 ml tomato paste
  • 1, 28 oz 796 ml can diced tomatoes
  • 2 cups vegetable broth 500 mL
  • 3 tbsp 45 ml fresh basil chiffonade, divided (see tip* below)
  • Pinch red pepper flakes
  • 1 cup 250 ml full fat coconut milk
  • Kosher salt and freshly ground black pepper

Instructions

  1. Use tall cup

  2. In a large saucepan over medium heat, add the coconut butter and heat until bubbly. Add the onion and cook, stirring, 3 to 5 minutes or until translucent. Add the garlic and cook, stirring, 1 minute or until fragrant. Add the tomato paste and cook, stirring, 2 to 3 minutes or until slightly caramelized. Add the tomatoes, broth, 2 tbsp (30 mL) basil and red pepper flakes. Bring to a boil over medium-high heat and then reduce heat to medium-low and simmer for 30 to 40 minutes or until slightly thickened and liquid is reduced by one-quarter. Let cool.
  3. Add tomato mixture to the extra tall cup, working in batches if necessary. Twist the extractor blade onto the cup to seal. Turn the cup upside down and press and turn cup into the power base for 20 seconds, or until smooth.
  4. Remove the cup from the power base and twist off the extractor blade. Return mixture to the skillet and coconut milk. Cook over medium-low heat, stirring occasionally, 5 minutes or until heated through. Season to taste with salt and pepper. Spoon into serving bowls. Garnish with remaining basil.

Recipe Notes

TIP: To chiffonade the basil

Remove the stems and stack 10 or more leaves. Roll the leaves up lengthwise into a fairly tight spiral, then cut crosswise into thin strips. Fluff the strips.

175 Best Superfood Blender Recipes Using Your NutriBullet will be available in Chapters and Indigo in Canada, and Barnes & Noble in the US, and will be available in Costco Canada too. Of course, you can also order it on Amazon.ca or Amazon.com today!!

 

Doug Cook RDN is a Toronto based integrative and functional nutritionist and dietitian with a focus on digestive, gut, and mental health.  Follow me on FacebookInstagram and Twitter.

 

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