Tomato soup reminds me of the classic Heinz tomato canned variety. Once you make and taste this very easy recipe you will not want to go back to Heinz. This recipe is packed with goodness - no milk, no cream , no added sugar and no cornflour which are all ingredients found in the can. It is not until you start making meals from scratch that your realise how more flavoursome they are but also much added sugar and salt are added to most pre made meals including soups. This recipe contains no dairy yet is incredibly rich with no refined sugar. The sweetness comes purely from the roasted tomatoes.
Let's talk ingredients that make this homemade roasted tomato and basil soup so nutritious. The combination of the organic roasted tomatoes, garlic and fresh basil combine to not just make this soup delicious but bursting with goodness.
Tomatoes: Tomatoes are the main dietary source of an antioxidant called lycopene, earning it credit as a male fertility superfood. Cooked tomatoes are higher in lycopene. so by roasting these tomatoes you are fully reaping the health benefits including boosting sperm quality, amount and motility. One study reports men having 8mg of lycopene daily (compared to 4mg) for 8 - 12 months lead to improved semen health and increased pregnancy rates. Lycopene has been associated with reducing inflammation and proven in various studies to be especially beneficial for helping women with endometriosis. Tomatoes are an excellent source of vitamin C and other antioxidants which are good for a healthy immune system. Keeping your immune system strong is important to defend against infections and illnesses, it is important to be strong and healthy overall when trying to conceive. Tomatoes are also a great source of naturally occurring folate, and is essential before and during pregnancy to protect against neural tube defects in infants. Although a supplement of folic acid is recommended pre conception, it can also be boosted through diet.
Garlic: Not only is roasted garlic delicious, it is a great source of selenium and B vitamins. Selenium is reported in various studies to help reduce the risk of early miscarriage aswell as helping promote healthy follicles in the ovaries which develop and release eggs. Male fertility can also be boosted by selenium. Garlic is rich in B6, which is important to regulating hormone levels and strengthening the immune system. Fertility superfoods are an important part of your fertility health so by eating lots of nutrient-dense, whole foods such as garlic ensures that your body is getting what it needs to be at its fertility best. So be sure to add a little extra garlic in your cooking.
Onions: Onions contain water, protein, fibers, manganese, copper, biotin, folate, potassium, calcium, vitamin C, iron and B1 and B6. Onions can help increase the body's level of the antioxidant glutathione, important for both male and female fertility. For the guys, it can improve sperm quality and health. In ladies, the glutathione can help boost egg quality and embryo health post conception.
Basil: Basil is a good source of protein, vitamin E, riboflavin, and niacin; plus, it's a very good source of dietary fiber, vitamin A, vitamin C, vitamin K, vitamin B6, magnesium, phosphorus, potassium, zinc, copper and manganese. Basil is also packed with iron, vital for keeping your energy levels up; calcium, essential for strong bones and teeth; and folate, vital for many processes, including fetal cell growth and division. Whenever possible, choose fresh basil, because it contains more of these nutrients than dried basil. The lightly sweet favour compliments the tomato.
INGREDIENTS
for 4 servings
1.3kg plum tomatoes (halved)
8 whole garlic cloves
1 white onion (thilny sliced)
1/2 cup fresh basil leaves
1/2 tsp dried oregano
2 cups vegetarian broth (I use bouillon powder)
3.5 tbsp extra virgin olive oil
Freshly ground sea salt and pepper
Optional topping - parmesan
METHOD
1. Firstly, preheat oven to 220 degrees.
2. Roast the halved tomatoes and garlic cloves seasoned and drizzled with 3 tbsp olive oil on a baking tray in the preheated oven for 40 minutes.
3. Whilst the tomatoes are cooking, heat 1/2 tbsp of olive oil in a deep pot and gently heat the onions. You want to caramelize the onions, which should take approximately 20 minutes.
4. Take the tomatoes and garlic out of the oven and allow to cool for 10 minutes. Add them to a blender and blend until smooth.
5. Add the caramelized onions and basil to the blended tomato mix, and blend.
6. Transfer back to the pot, gently simmer and add the vegetarian broth, oregano and season for taste. Simmer for a total of 10 minutes
7. Serve with your choice of topping, some grated parmesan is delicious.
Serve for lunch, dinner, or as a starter for a dinner party. Also you could double the batch and freeze for a later date or packed lunch. It is super easy to make, rich in nutrients and tastes delicious. If you do make the recipe, make sure to tag me on instagram @fertilityism.
