Mediterranean-style Tomato Soup

Mediterranean-style Tomato Soup Recipe with Textured Soy Protein and Brown Rice

Preparation time: 10 minutes | Cooking time: 50 minutes | Servings: 6

Introduction

Mediterranean-style Tomato Soup is a hearty and flavorful dish that is perfect for a cozy night in. This soup is packed with nutritious ingredients like soy protein, brown rice, and an array of vegetables, making it a wholesome and satisfying meal.

History

This recipe draws inspiration from the traditional Mediterranean diet, which is known for its emphasis on fresh fruits and vegetables, whole grains, and healthy fats. The combination of tomatoes, zucchini, and herbs in this soup reflects the vibrant flavors of Mediterranean cuisine.

Ingredients

3 cups textured soy protein (10 oz / 283 g)
1 cup chopped onion
2 garlic cloves, minced
2 tbsp vegetable oil
2 qt (1.89 liters) vegetable or chicken broth
2 qt (1.89 liters) water
2 cups uncooked brown rice
2 tsp dried oregano leaves, crumbled
1 tsp dried thyme leaves, crumbled
1 tsp salt
1 tsp ground pepper
2 qt (1.89 liters) canned diced tomatoes
2 cups diced zucchini (0.75 inch)
1 cup sliced celery
0.5 cup chopped parsley (optional)

How to prepare

Saute the onion and garlic in oil until they become tender.
Add the broth, water, soy protein, brown rice, and seasonings.
Bring the mixture to a boil, then reduce the heat and let it simmer, covered, for 30 minutes.
Add the tomatoes, zucchini, and celery; bring it back to a boil, then reduce the heat and let it simmer for 20 minutes or until the rice becomes tender.
Portion 12 oz (340 g) into large bowls, if desired.
Sprinkle 1 tsp of minced parsley over each serving.

Variations

Add a can of chickpeas or white beans for extra protein and fiber.
Stir in a handful of spinach or kale for added nutrients.
Swap out the brown rice for quinoa or barley for a different texture.

Cooking Tips & Tricks

To add extra depth of flavor, consider roasting the diced tomatoes in the oven before adding them to the soup.

- For a creamier texture, blend a portion of the soup in a blender before serving.

- Adjust the seasonings to suit your taste preferences, adding more salt, pepper, or herbs as needed.

Serving Suggestions

Serve this soup with a side of crusty bread or a fresh green salad for a complete meal. Garnish with a sprinkle of grated Parmesan cheese or a drizzle of olive oil for added flavor.

Cooking Techniques

Sautéing the onion and garlic before adding the liquid ingredients helps to develop the flavors of the soup.

- Simmering the soup slowly allows the ingredients to meld together and creates a rich and flavorful broth.

Ingredient Substitutions

Use diced canned tomatoes instead of fresh tomatoes for convenience.

- Substitute vegetable broth for chicken broth to make this soup vegetarian or vegan-friendly.

- Replace the soy protein with cooked chicken or tofu for a different protein source.

Make Ahead Tips

This soup can be made ahead of time and stored in the refrigerator for up to 3 days. Simply reheat on the stovetop or in the microwave before serving.

Presentation Ideas

Garnish each bowl of soup with a sprig of fresh parsley or a dollop of Greek yogurt for a pop of color and flavor. Serve in rustic ceramic bowls for a cozy and inviting presentation.

Pairing Recommendations

Pair this soup with a glass of red wine, such as a Chianti or Sangiovese, for a classic Mediterranean-inspired meal. For a non-alcoholic option, try serving with a refreshing glass of sparkling water with a squeeze of lemon.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat on the stovetop over low heat, stirring occasionally, until heated through. Add a splash of water or broth if the soup has thickened.

Nutrition Information

Calories per serving

Each serving of this soup contains approximately 300 calories. This makes it a satisfying and nourishing meal option that can be enjoyed as a main course.

Carbohydrates

Each serving of Mediterranean-style Tomato Soup contains approximately 45 grams of carbohydrates. The brown rice and vegetables in this soup provide a good source of complex carbohydrates, which are essential for sustained energy levels.

Fats

This soup is low in fat, with only 5 grams of fat per serving. The vegetable oil used for sautéing adds a touch of healthy fats, while the soy protein and vegetables contribute minimal amounts of fat.

Proteins

With 20 grams of protein per serving, this soup is a great source of plant-based protein. The textured soy protein in this recipe provides a meaty texture and a substantial amount of protein, making it a satisfying and filling meal.

Vitamins and minerals

Mediterranean-style Tomato Soup is rich in essential vitamins and minerals, including vitamin C, vitamin A, potassium, and fiber. The combination of vegetables and herbs in this soup provides a wide range of nutrients that support overall health and well-being.

Alergens

This recipe contains soy protein, which may be a common allergen for some individuals. Be sure to check for any allergies or dietary restrictions before preparing this dish.

Summary

Overall, Mediterranean-style Tomato Soup is a nutritious and balanced meal option that is rich in protein, carbohydrates, vitamins, and minerals. This soup is a delicious way to enjoy the flavors of the Mediterranean while nourishing your body with wholesome ingredients.

Summary

Mediterranean-style Tomato Soup is a delicious and nutritious dish that is perfect for a comforting meal. Packed with protein, carbohydrates, vitamins, and minerals, this soup is a wholesome option that can be enjoyed any time of year. Serve with your favorite bread or salad for a complete and satisfying meal.

How did I get this recipe?

I have a clear recollection of the first time I saw this recipe for Mediterranean-style Tomato Soup. It was many years ago, when I was just a young girl living in a small village in Italy. My grandmother, Nonna Maria, was the one who taught me how to make this delicious and comforting soup.

Nonna Maria was a master in the kitchen, and she knew how to create dishes that were both simple and satisfying. She had learned to cook from her own mother, who had passed down recipes that had been in our family for generations. Nonna Maria had also picked up new recipes from neighbors, friends, and even travelers passing through the village.

One day, a couple from Greece came to visit our village. They brought with them a recipe for a tomato soup that was unlike anything I had ever tasted before. The soup was rich and flavorful, with a unique blend of Mediterranean herbs and spices that made it truly unforgettable.

As soon as I tasted the soup, I knew that I had to learn how to make it myself. I begged Nonna Maria to ask the Greek couple for the recipe, and she was happy to oblige. The couple graciously shared their recipe with us, and Nonna Maria set to work teaching me how to make it.

The first step in making Mediterranean-style Tomato Soup was to gather all the necessary ingredients. We needed ripe tomatoes, garlic, onions, olive oil, fresh basil, oregano, and a pinch of red pepper flakes for some heat. Nonna Maria always stressed the importance of using fresh, high-quality ingredients in her cooking, and this soup was no exception.

We started by sautéing the garlic and onions in olive oil until they were soft and fragrant. Then we added the tomatoes, which had been peeled and diced, along with the herbs and spices. As the soup simmered on the stove, the aroma of the herbs filled the kitchen, creating a warm and inviting atmosphere.

Nonna Maria taught me how to taste the soup as it cooked, adjusting the seasonings as needed to achieve the perfect balance of flavors. She always said that cooking was an art form, and that a good cook must use all of their senses to create a truly delicious dish.

After the soup had simmered for about an hour, it was ready to be served. Nonna Maria ladled generous portions into bowls, topping each one with a drizzle of olive oil and a sprinkle of fresh basil. The soup was a vibrant red color, with chunks of tomatoes and herbs floating in the rich broth.

As I took my first spoonful of the soup, I was transported to a sunny Mediterranean seaside village, where the flavors of garlic, tomatoes, and herbs mingled together in perfect harmony. The soup was so comforting and satisfying, with just the right amount of spice to keep things interesting.

From that day on, Mediterranean-style Tomato Soup became a staple in our household. I made it for family gatherings, dinner parties, and even just for myself on a cold winter's night. Each time I made the soup, I thought of Nonna Maria and the Greek couple who had shared their recipe with us, grateful for the gift of such a delicious dish.

Now, as I pass this recipe down to my own grandchildren, I hope that they will enjoy making and sharing this soup as much as I have. Cooking is a way to connect with our heritage, to create memories, and to nourish both body and soul. And Mediterranean-style Tomato Soup is a perfect example of how food can bring people together and create moments of joy and connection.