1 400g Tin of tomatoes
1 Courgette sliced
10 Fresh Basil Leaves (Small) use your own judgement on larger leaves
1 Vegetable stock cube
To Taste Crushed Chilies
Literally throw it all in a pan as I do with most of my cooking and simmer for about 25 minutes.
25 minutes the colour will change and look more luxurious and rich.
blitz in a blender
The soup will change colour to a lighter shade.
is your lovely soup, sprinkle
with extra fresh basil leaves if you like.
You could take out the Courgette and replace with about 100ml of Crème Fraîche, but the courgettes really do make this nice and creamy and there are so many health benefits with courgettes. See the nerdy bit at the bottom.
This version is just under 100 calories per portion and would serve 2. Great for a low calorie lunch.
Howard’s comment was “this is now my second favourite soup”. BAM. RESULT!
The Nerdy Bit
Tomatoes contain so many great things, including Vitamin A and C, but a number of studies have concluded that they can also reduce your chance of developing prostate, colorectal and stomach cancer. Lycopene which is a natural antioxidant found in tomatoes basically works by slowing the growth of cancerous cells. When tomatoes are cooked, this produces even more Lycopene. So whats not to like about tomatoes?
Basil is one of the healthiest herbs when it's fresh. It contains many vitamins and minerals, which include Vitamin A, C and K. Minerals you can find are Iron, Magnesium, Calcium and many more.
Chilli, well I love chilli except when I wipe my eye after chopping a fresh chilli. DO NOT REPEAT. You can find out the benefits of Chilli on my Little bit of Spicy and Sour dish.
Courgettes I think, are so under used, being very low in calories at only 17 calories per 100g they are a great filler for dinners. You can also do so much with them including courgetti style pasta and making courgette style lasagne sheets. They also contain no saturated fats or cholesterol. The skin on a courgette contains a great source of fibre, that could help reduce constipation.