Soups are warming and filling, but not everyone has the time to prepare a complicated recipe.

If you’re in a hurry but you want to make nutritious soup for the whole family, try this simple recipe for three-ingredient tomato soup! The soup can be made in less than one hour, and you’ll only need main ingredients like tomatoes, leeks and organic chicken stock.

This recipe may be simple, but that doesn’t mean it isn’t nutritious.

Reasons to eat more tomatoes

Fresh tomatoes are juicy superfoods that offer the following health benefits:

They’re chock-full of vitamins

One tomato offers 40 percent of the daily recommended minimum of vitamin C. Tomatoes also contain vitamin A that promotes eye, immune and skin health. The superfood also contains vitamin K, which promotes bone health, and potassium, an essential nutrient for heart function, muscle contractions and maintaining healthy blood pressure and fluid balance.

Tomatoes help boost eye health

They contain the antioxidant lycopene, a nutrient that’s good for your vision. Additionally, tomatoes contain both lutein and beta-carotene that supports vision and helps prevent eye conditions such as cataracts and macular degeneration.

Tomatoes are good for your heart health

Lycopene gives tomatoes their red color. Studies show that consuming tomatoes and tomato-based products offers more heart health benefits compared to taking lycopene supplements.

Research also suggests that having higher blood levels of lycopene is linked to lower death rates for people with metabolic syndrome, the name for several risk factors that increases your risk of developing diabetes, heart disease and stroke.

They improve digestive health

The Department of Agriculture (USDA) reports that one large tomato contains six ounces of fluid and 1.5 grams of fiber. The fluid and dietary fiber in tomatoes can help boost digestive health, especially if you often suffer from constipation.

However, the acidity from cooked tomatoes can trigger or worsen acid reflux and indigestion in some people.

The health benefits of low-calorie leeks

Did you know that leeks belong to the same family as chives, garlic and onions? Leeks may taste milder than these superfood powerhouses, but they offer these incredible health benefits:

Leeks are nutritious

Leeks are low-calorie veggies that are nutrient-dense. A 3.5-ounce (100-gram) serving of cooked leeks has 31 calories.

They are rich in provitamin A carotenoids such as beta carotene. The human body converts these carotenoids into vitamin A, which helps improve your “vision, immune function, reproduction and cell communication.”

Additionally, leeks are full of vitamin K1, which has a role in blood clotting and heart health.

Leeks contain beneficial plant compounds

Leeks are full of antioxidants like polyphenols and sulfur compounds. These antioxidants help fight oxidation that causes cell damage linked to health problems such as cancer, diabetes and heart disease.

Studies show that leeks contain kaempferol, a polyphenol antioxidant that can help prevent heart disease and certain types of cancer.

Leeks are also naturally rich in allicin, the beneficial sulfur compound that’s also found in garlic. Allicin has “antimicrobial, cholesterol-lowering, and potential anticancer properties.”

Leeks can help promote weight loss

Consuming leeks and other vegetables can help naturally aid weight loss. Leeks also contain water and dietary fiber, which can both help prevent hunger and make you feel full longer so you snack less.

Leeks contain soluble fiber that forms a gel in your gut. This type of fiber is effective at reducing hunger and appetite.

Researchers have also found that a diet full of nutritious veggies is linked to “weight loss or reduced weight gain over time.” By adding leeks to your regular diet, you can boost your overall veggie intake to increase this beneficial effect.

Leeks can help reduce inflammation and improve heart health

Like other vegetables in the allium family, leeks can help reduce your risk of heart disease and stroke.

Studies have shown that leeks contain beneficial compounds like kaempferol that may help reduce inflammation and improve heart health. Kaempferol has anti-inflammatory properties and leeks are linked to a lower risk of heart attacks or death due to heart disease.

Leeks contain allicin and other thiosulfinates or sulfur compounds that can boost heart health by lowering blood pressure, cholesterol and the formation of blood clots.

Easy 3-ingredient tomato soup

The recipe for this three-ingredient tomato soup comes from Sarah Adler’s cookbook “Simply Real Eating.”

Follow the recipe as is or add more ingredients like extra garlic during the roasting process or basil while pureeing. You can also add organic sausage, pulled chicken or spinach to the soup before serving.

You’ll need three main ingredients: tomatoes, leeks and chicken stock. The recipe also calls for pantry staples like spices and olive oil for roasting. Once you’re done, you’ll have a delicious and warming soup!

Ingredients for 2-4 servings:

• 2 cups of organic chicken stock
• 2 cups of cherry tomatoes
• 8 Roma tomatoes, seeded and sliced
• 2 leeks, sliced
• Freshly ground black pepper
• Olive oil
• Sea salt

Preparation:

1. Preheat the oven to 400 F. Line a baking sheet with parchment paper.
2. Place the Roma and cherry tomatoes and leeks on the prepared pan, then toss the ingredients with olive oil. Sprinkle with sea salt and pepper and roast for 30 to 35 minutes. Once done, remove the tomatoes and lees from the oven and let cool slightly.
3. Wait for 10 minutes before the tomatoes finish cooking and heat the chicken stock in a small saucepan over medium heat.
4. Put the veggies and chicken stock in a blender and puree. Taste and add seasonings as needed. Ladle into two to four bowls and serve warm.

Combine juicy tomatoes, low-calorie leeks, organic chicken stock, spices and olive oil to make a warming three-ingredient tomato soup!

Sources:

MindBodyGreen.com

Health.com

Healthline.com