Keto Friendly Roasted Tomato and Fennel Soup
This healthy, dairy-free roasted vegetable soup really hits the spot on a cold or chilly day. As an added bonus, it tastes even better the next day, so consider making a double or triple batch. It will store in the refrigerator for several days or it can be frozen for a quick lunch or light dinner later. There are so many great health benefits that this Keto Friendly Roasted Tomato and Fennel Soup could become a favorite. Many of the people I talk with think the keto diet is too restricted until they actually get started and find recipes such as this, then they understand that the ketogenic lifestyle is not that hard to maintain. Give it a try and enjoy the great flavors.
Safety Tip: If you don’t have a stick or immersion blender, you can also process the cooked veggies and liquid in a blender. Make sure blender lid is properly vented to prevent the hot liquid from exploding, however.
- 1½ lbs. Ripe Roma tomatoes, halved
- 2 medium red bell peppers, seeded and quartered
- 1 large fennel bulb, thinly sliced
- 2 medium shallots, outer skin removed and halved
- 4 - 5 cloves garlic, smashed and peeled
- 2 T. extra virgin olive oil
- Pink Himalayan salt and Freshly ground black pepper, to taste
- 2 T. fresh thyme leaves
- 4 c. organic chicken broth
- ½ c. full-fat coconut milk
- ½ c. fresh basil leaves, thinly sliced
- Preheat oven to 400°F and line a large, rimmed baking sheet with parchment paper or a Silpat® baking mat.
- Arrange the tomatoes, red peppers, fennel, shallots, and garlic in a single layer on the prepared baking sheet. Drizzle with olive oil and season with salt and black pepper, to taste. Toss to combine and sprinkle veggies with fresh thyme leaves.
- Place baking sheet in preheated oven and roast until vegetables are tender and lightly charred, approximately 20-25 minutes.
- Transfer the roasted veggies and any juices from the baking sheet to a large soup pot and add chicken broth. Cook over medium heat, stirring occasionally, until hot and and bubbly. Remove from heat.
- Using an immersion blender, blend contents of the soup pot until completely smooth. Stir in the coconut milk and fresh basil, and serve immediately. Enjoy!
If you have never cooked with fennel you are in for a pleasant surprise. This aromatic vegetable has a licorice-like flavor and brings Vitamins A, B6, C and K as well as a great source is Potassium, Iron, Calcium, Copper, Zinc and Selenium. That is a powerhouse of health but there is more to come with the baked tomatoes.
Tomatoes, when cooked will lose it’s vitamin C but on the other hand it will increase it’s phytochemical lycopene. Cooking a tomato will increase lycopene. Consuming high levels of lycopene can lower the risk of heart disease and some types of cancer. According to a report in the “American Journal of Lifestyle Medicine” Levels of beta-carotene, a compound that boosts eye health, are also higher in cooked tomatoes than in raw ones.
And then there are the benefits of the other ingredients which make this a great choice for something to sip on during those chilly days when you just gotta be outside but you have had enough coffee for the day. I hope you try this Keto Friendly Roasted Tomato and Fennel Soup
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