Roasted Eggplant & Zucchini Soup

10.19.17 / Comment

Warm & Cozy

Nothing soothes the soul more than a bowl of homemade, hearty soup bursting with mouth-watering ingredients and an irresistible aroma. This vegan soup is made with nutritious ingredients such as eggplant, tomatoes, bell peppers, zucchini, herbs, and olive oil, and it is sure to warm your soul and become a regular staple on chilly nights.

Nutrient Booster: Eggplant

Thanks to the eggplant, this soup is also teeming with antioxidants! Scientifically speaking, antioxidants help strengthen body cells and tissues to become more resistant to dysfunction, disease, anti-aging, or free radical damage (1), and the biomarker TAC (total antioxidant capacity test) is used to determine the strength of antioxidants in certain foods. It is also useful to evaluate nutritional interventions with TAC rich foods on disease risk and prevention (1). Eggplant is a good source of antioxidants and is listed as a food with a good TAC score (1). So go ahead and give this satiating soup a try–it’s one that is sure to keep your taste buds wanting more.

Roast Once, Eat Twice

Roast a double batch of these veggies and use them to make our Roasted Vegetable Lasagna. The extra veggies can also be used a side to a weekly meal prep as well. Batch cooking vegetables for the week is an easy to way to save time and eat healthier!

Roasted Eggplant and Zucchini Soup
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Roasted Eggplant and Zucchini Soup

Prep Time 10 minutes
Cook Time 1 hour 10 minutes
Total Time 1 hour 20 minutes
Servings 9 servings

Ingredients

  • 1 eggplant, peeled and diced
  • 4 plum tomatoes, sliced in half
  • 3 bell peppers, red, yellow or orange
  • 3 zucchini, sliced in circles
  • 2 onions, sliced in half
  • 3 tablespoons olive oil
  • 32 ounces low sodium vegetable broth
  • 2 cups water
  • 1/4 teaspoon sea salt
  • 2-3 fresh thyme sprigs, or 1/2 teaspoon dried thyme

Instructions

  1. Preheat oven to 375⁰ F.

  2. Place eggplant in a colander, sprinkle with salt to remove any bitter taste. Cover the colander with a dish towel or paper towel then place a heavy object on top of it and place it in the sink for about 15 minutes. Dry the eggplant with a dish towel or paper towel, and set aside.

  3. On a parchment-lined baking sheet, arrange plum tomatoes, bell peppers, zucchini, eggplant, and onions on a baking sheet in a single layer. Drizzle with the olive oil and sea salt. Bake for 35-40 minutes, until eggplant and bell peppers have a slight char on their skins. Once done, remove from oven and set aside.

  4. In a large pot, add vegetable broth, water, and roasted vegetables. Cook over medium heat for about 15 minutes, stirring occasionally. When done, remove soup from heat and place in a blender. Puree well, and serve. If desired, garnish with thyme.

Recipe Notes

Nutrient Analysis: 
Serving size: 1 cup Calories: 105 calories, Fat: 5 grams, Saturated fat: 1 gram, Carbohydrates: 15 grams, Sugar: 5 grams, Sodium: 130 milligrams, Fiber: 4 grams, Protein:  3 grams, Cholesterol: 0 milligrams

(1) Kusano, C., Ferrari, B. Total Antioxidant Capacity: a biomarker in biomedical and nutritional studies. 
Journal of Cell and Molecular Biology. 7(1): 1-15, 2008. http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.569.4404&rep=rep1&type=pdf

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