Lenten soup with tomatoes and peas: an explosion of flavors and goodness
Lenten soup is a dish that combines comforting taste with nutritional benefits, bringing a touch of warmth on cooler days. This simple yet flavorful recipe is perfect for those moments when we want to enjoy a tasty dish without meat. The story of Lenten soup intertwines with culinary tradition, having deep roots in culinary customs, where vegetables and natural flavors come together to create a nourishing dish.
Preparation time: 15 minutes
Cooking time: 20 minutes
Total time: 35 minutes
Number of servings: 4
Essential ingredients:
- 1 small white onion
- 2 tablespoons of sunflower or olive oil
- 1/2 jar of vegetable mix for soups (containing root vegetables in oil, such as carrots, celery, and parsley)
- 1 can of peas (approximately 400 g)
- 1 liter of still water
- Salt and pepper to taste
- 2 large ripe garden tomatoes
- 1 red bell pepper
- 1 tablespoon of tomato paste
- A few mustard seeds (optional, for extra flavor)
- 1 small bay leaf
- Freshly chopped celery leaves, to taste
Step-by-step preparation:
1. Preparing the ingredients: Start by peeling the onion and bell pepper. Wash them under cold running water to remove impurities. Chop the onion finely and dice the bell pepper.
2. Sautéing the vegetables: In a large pot, add the 2 tablespoons of oil and place it over medium heat. When the oil is hot, add the chopped onion and diced bell pepper. Sauté for 2-3 minutes, stirring occasionally, until they become translucent and release their aromas.
3. Adding the tomatoes: In a blender or food processor, puree the 2 ripe tomatoes. Once the onion and bell pepper have sautéed, add the pureed tomatoes to the pot. They will add a sweet note and vibrant color to your soup.
4. Additional ingredients: Add the mustard seeds, the vegetable cubes from the jar, salt, and pepper to taste. Then, pour in the water and let everything simmer over medium heat for 10 minutes.
5. Finalizing the soup: After 10 minutes, add the drained peas from the can, the tomato paste, and the bay leaf. Let the soup simmer for another 5-10 minutes, allowing the flavors to blend perfectly. Finally, add the finely chopped celery leaves for an extra touch of freshness.
6. Serving: The Lenten soup is ready! Serve it hot, possibly with a slice of fresh bread on the side.
Useful tips:
- Fresh or frozen vegetables: If you have fresh vegetables on hand, you can use them instead of jarred ones for a more intense flavor. Frozen vegetables are also an excellent alternative.
- Seasoning: You can add other spices to your liking, such as paprika or herbs (oregano, basil) to give the soup an extra flavor.
- Variations: Depending on the season, you can add other vegetables such as carrots or zucchini. An interesting variation would be Lenten soup with quinoa, which will provide you with an extra protein boost.
Nutritional benefits:
Lenten soup with tomatoes and peas is an excellent source of vitamins and minerals. Tomatoes are rich in lycopene, a powerful antioxidant, while peas provide plant-based proteins and fiber, aiding digestion. This soup is easy to prepare and has a low-calorie content, making it ideal for a balanced diet.
Calories: Approximately 150 kcal/serving
Frequently asked questions:
1. Can I add meat to this soup?
Of course! Although it is a Lenten recipe, you can add chicken or turkey to enrich the soup.
2. What other vegetables can I use?
Seasonal vegetables are ideal. You can try potatoes, zucchini, or even older root vegetables.
3. How can I preserve the soup?
Lenten soup can be kept in the refrigerator in an airtight container for 2-3 days. You can also freeze it if you want to keep it longer.
4. What can I serve with this soup?
A slice of whole-grain bread or polenta are excellent accompaniments. You can also add a fresh green salad on the side.
This Lenten soup with tomatoes and peas is not just a simple dish, but also a way to bring a touch of health and good mood to every meal. Savor each spoonful and enjoy its flavors! Bon appétit!
Lenten soup is a dish that combines comforting taste with nutritional benefits, bringing a touch of warmth on cooler days. This simple yet flavorful recipe is perfect for those moments when we want to enjoy a tasty dish without meat. The story of Lenten soup intertwines with culinary tradition, having deep roots in culinary customs, where vegetables and natural flavors come together to create a nourishing dish.
Preparation time: 15 minutes
Cooking time: 20 minutes
Total time: 35 minutes
Number of servings: 4
Essential ingredients:
- 1 small white onion
- 2 tablespoons of sunflower or olive oil
- 1/2 jar of vegetable mix for soups (containing root vegetables in oil, such as carrots, celery, and parsley)
- 1 can of peas (approximately 400 g)
- 1 liter of still water
- Salt and pepper to taste
- 2 large ripe garden tomatoes
- 1 red bell pepper
- 1 tablespoon of tomato paste
- A few mustard seeds (optional, for extra flavor)
- 1 small bay leaf
- Freshly chopped celery leaves, to taste
Step-by-step preparation:
1. Preparing the ingredients: Start by peeling the onion and bell pepper. Wash them under cold running water to remove impurities. Chop the onion finely and dice the bell pepper.
2. Sautéing the vegetables: In a large pot, add the 2 tablespoons of oil and place it over medium heat. When the oil is hot, add the chopped onion and diced bell pepper. Sauté for 2-3 minutes, stirring occasionally, until they become translucent and release their aromas.
3. Adding the tomatoes: In a blender or food processor, puree the 2 ripe tomatoes. Once the onion and bell pepper have sautéed, add the pureed tomatoes to the pot. They will add a sweet note and vibrant color to your soup.
4. Additional ingredients: Add the mustard seeds, the vegetable cubes from the jar, salt, and pepper to taste. Then, pour in the water and let everything simmer over medium heat for 10 minutes.
5. Finalizing the soup: After 10 minutes, add the drained peas from the can, the tomato paste, and the bay leaf. Let the soup simmer for another 5-10 minutes, allowing the flavors to blend perfectly. Finally, add the finely chopped celery leaves for an extra touch of freshness.
6. Serving: The Lenten soup is ready! Serve it hot, possibly with a slice of fresh bread on the side.
Useful tips:
- Fresh or frozen vegetables: If you have fresh vegetables on hand, you can use them instead of jarred ones for a more intense flavor. Frozen vegetables are also an excellent alternative.
- Seasoning: You can add other spices to your liking, such as paprika or herbs (oregano, basil) to give the soup an extra flavor.
- Variations: Depending on the season, you can add other vegetables such as carrots or zucchini. An interesting variation would be Lenten soup with quinoa, which will provide you with an extra protein boost.
Nutritional benefits:
Lenten soup with tomatoes and peas is an excellent source of vitamins and minerals. Tomatoes are rich in lycopene, a powerful antioxidant, while peas provide plant-based proteins and fiber, aiding digestion. This soup is easy to prepare and has a low-calorie content, making it ideal for a balanced diet.
Calories: Approximately 150 kcal/serving
Frequently asked questions:
1. Can I add meat to this soup?
Of course! Although it is a Lenten recipe, you can add chicken or turkey to enrich the soup.
2. What other vegetables can I use?
Seasonal vegetables are ideal. You can try potatoes, zucchini, or even older root vegetables.
3. How can I preserve the soup?
Lenten soup can be kept in the refrigerator in an airtight container for 2-3 days. You can also freeze it if you want to keep it longer.
4. What can I serve with this soup?
A slice of whole-grain bread or polenta are excellent accompaniments. You can also add a fresh green salad on the side.
This Lenten soup with tomatoes and peas is not just a simple dish, but also a way to bring a touch of health and good mood to every meal. Savor each spoonful and enjoy its flavors! Bon appétit!
Ingredients
1 small white onion, 2 tablespoons of oil, 1/2 jar of vegetables for soups (containing root vegetables in oil), 1 can of peas, about 1 liter of still water, salt and pepper to taste, 2 large ripe garden tomatoes, 1 red bell pepper, 1 tablespoon of tomato paste, a few mustard seeds, 1 small bay leaf, celery leaves to taste.