Warm & Cozy
It’s the start of soup season! As the temperatures begin to cool and summer turns to fall, there is no comfort quite like that of a steamy bowl of homemade hearty soup. Bursting with mouth-watering ingredients and an irresistible aroma, our Roasted Eggplant and Zucchini soup is made with only nutritious ingredients such as eggplant, tomatoes, bell peppers, and zucchini. This delicious recipe is secretly vegan, gluten-free and filled with vegetable-rich vitamins and minerals that will soothe the pickiest of eaters. Give your family a ladle of love this season in one cozy bowl of healthy goodness.
Nutrient Booster: Eggplant
Eggplant is teeming with vitamins and minerals. It also contains important phytonutrients, many which have antioxidant properties. Antioxidants help strengthen body cells and tissues as well as protect the body against chronic disease and free radical damage. In fact, eggplant scores high with the biomarker TAC (total antioxidant capacity test), a test used to determine the strength of antioxidants in certain foods and to evaluate nutritional interventions on disease risk and prevention. Studies have long suggested that eating plant foods, such as eggplant, can increase overall health and well-being. The versatile eggplant can easily be incorporated into so many recipes, making this Roasted Eggplant and Zucchini soup a delicious and nutritious option for a healthy diet.
Roast Once, Eat Twice
Roast a double batch of these hearty vegetables and use them to make our Roasted Vegetable Lasagna. The extra veggies can also be used as a side dish for so many of our main meal recipes. Why not serve them with our Almond Crusted Chicken or Tandoori Chicken Thighs? Batch cooking vegetables for the week is an easy to way to save time and eat healthier and makes meal prep so much easier.
Roasted Eggplant and Zucchini Soup
- 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
Preheat oven to 375⁰ F.
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.
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.
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.
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