Tomato Cream Soup - Dukan

Creamy Tomato Soup - Dukan

Preparation time: 15 minutes
Cooking time: 30 minutes
Total time: 45 minutes
Servings: 4

Creamy tomato soup is a dish that combines simplicity with rich flavors, providing comfort in every spoonful. This recipe is ideal for those following the Dukan diet, but also for anyone looking for a healthy meal full of vitamins and taste. With an inviting aroma and a velvety texture, it is a perfect choice for lunch or dinner. Let’s discover together how to prepare this delicacy!

Ingredients needed

- 2 cans of tomatoes or tomatoes in juice (approximately 800 g total)
- ¼ celery (approximately 100 g)
- 3 bunches of green onions
- 2 bunches of green garlic
- Spices to taste (basil, oregano, salt, pepper)
- 2 tablespoons of quark
- 2 carrots (approximately 150 g)
- 1 beef cube from Knorr

Useful tips about ingredients

1. Tomatoes: Choose quality tomatoes, preferably canned without additives. Fresh tomatoes are also an excellent option, but make sure they are well-ripened.
2. Celery: This not only adds a slightly sweet taste but is also rich in vitamins, contributing to a healthy dish.
3. Green onions and garlic: These ingredients provide a refined aroma, but you can also use white or yellow onions depending on your preferences.
4. Quark: This is a dairy product similar to cottage cheese but with low fat content, enriching the soup with a creamy texture.

Preparation technique

1. Preparing the vegetables: Cut the celery and carrot into small cubes. They will caramelize slightly when sautéed, providing a flavorful base for the soup.

2. Sautéing the vegetables: In a deep pot, add a few drops of olive oil and heat over medium heat. Add the diced celery and carrot and sauté for 5-7 minutes until they become slightly browned.

3. Adding the onions and garlic: Add the chopped green onions and green garlic to the pot. Continue to sauté everything for 3-4 minutes until the onion becomes soft and translucent.

4. Boiling the ingredients: Pour half a glass of water into the pot and cover with a lid. Let the vegetables simmer on low heat for about 10 minutes until they soften well.

5. Including the tomatoes: Add the two cans of tomatoes to the pot. Bring to a boil, then reduce the heat and let simmer for 20 minutes. Here, the flavors will combine splendidly.

6. Seasoning the soup: Add the Knorr cube and your preferred spices (basil, oregano, salt, pepper) to the soup. Mix well and let it simmer for another 5 minutes.

7. Blending the soup: After the soup has cooled slightly (about 10 minutes), add the quark and use an immersion blender to blend everything until you achieve a smooth and creamy texture. Alternatively, you can use a regular blender, but be careful not to burn yourself.

Serving

The creamy tomato soup is served warm, ideally alongside crispy croutons or rye biscuits with sesame. A small leaf of fresh parsley on top will add a splash of color and flavor. This soup is also perfect accompanied by a green salad or a cheese tart for a light and healthy lunch.

Calories and nutritional benefits

This creamy tomato soup has approximately 150 calories per serving, being rich in vitamins A and C, as well as fiber, due to the vegetables used. It is an excellent choice for those looking to maintain a healthy lifestyle, providing a feeling of fullness without adding many calories.

Possible variations

If you want to experiment, you can add other vegetables such as zucchini or bell peppers. Also, for a more intense flavor, you can add a splash of cream when serving or replace the quark with Greek yogurt.

Frequently asked questions

1. Can I use fresh tomatoes instead of canned?
Absolutely! Make sure the tomatoes are ripe and juicy. Use about 1 kg of fresh tomatoes.

2. How can I make the soup spicier?
Add a finely chopped chili pepper along with the onion and garlic for an extra kick of flavor.

3. Is this recipe vegan?
You can make the soup vegan by omitting the quark and using vegetable cubes instead of the Knorr beef cube.

4. What drinks pair well with the soup?
Creamy tomato soup pairs wonderfully with a dry white wine or a chilled green tea, which will add a refreshing note to the meal.

This soup is not only easy to prepare but also offers a pleasant culinary experience. Try it, and you will discover that every spoonful is a celebration of flavor! Enjoy your meal!