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Aromatic Tuscan Tomato Cream Soup with Crunchy Vegetables and Basil
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Aromatic Tuscan Tomato Cream Soup with Crunchy Vegetables and Basil

Lunch Dinner/Supper Soup-based dishes High fiber Gluten-free Beef Tomato Soup Lactose-Free
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
25 min
Number of portions
2
Cena (Lidl)
$4.24
Cost of one portion
$2.12
Number of ingredients needed for preparation
8
Total calories
382
Calories per 1 portion
191 kcal
Amount of protein per portion
7g
Amount of fat per portion
11g
Amount of carbohydrates per portion
16g
Amount of fiber per portion
~

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Ingredients

Ingredients

Calculate for portions:
Low-sodium lean beef or vegetable broth

Low-sodium lean beef or vegetable broth

#Gluten-free #Lactose-Free #Low-carb #Healthy
200 Gram (200 Gram) • 24 kcal • $1.28
B: 3g
T: 0.4g
W: 2g
24 kcal
Peeled tomatoes (fresh or canned plum tomatoes)

Peeled tomatoes (fresh or canned plum tomatoes)

#Vegan #Vegetarian #Gluten-free #Lactose-Free #Low-carb
200 Gram (200 Gram) • 40 kcal • $0.50
B: 2g
T: 0.4g
W: 7.2g
40 kcal
Soup greens (carrot, celeriac, parsley root)

Soup greens (carrot, celeriac, parsley root)

#Vegan #Vegetarian #Gluten-free #Lactose-Free #Low-carb
30 Gram (30 Gram) • 11 kcal • $0.03
Celery
B: 0.4g
T: 0.1g
W: 2.1g
11 kcal
Garlic

Garlic

#DASH Diet #Heart Health #Chickpea #Vegan #Vegetarian
5 Gram (5 Gram) • 8 kcal • $0.02
Garlic
B: 0.3g
T: 0.1g
W: 1.7g
8 kcal
Sweet red bell pepper

Sweet red bell pepper

#Vegan #Vegetarian #Gluten-free #Lactose-Free #Low-carb
40 Gram (40 Gram) • 12 kcal • $0.10
B: 0.4g
T: 0.1g
W: 2.4g
12 kcal
Cucumber, Fresh

Cucumber, Fresh

#Cucumber #Fresh #Vegan #Vegetarian #Gluten-free
30 Gram (30 Gram) • 4 kcal • $0.08
Cucumber
B: 0.2g
T: 0.1g
W: 0.6g
4 kcal
Fresh basil

Fresh basil

#Vegan #Vegetarian #Gluten-free #Lactose-Free #Low-carb
5 Gram (5 Gram) • 2 kcal • $0.01
B: 0.2g
T: 0.1g
W: 0.2g
2 kcal
Extra virgin olive oil

Extra virgin olive oil

#Vegan #Vegetarian #Gluten-free #Lactose-Free #Low-carb
10 Gram (10 Gram) • 91 kcal • $0.12
B: 0.1g
T: 10g
W: 0.1g
91 kcal

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Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Aromatic Tuscan Tomato Cream Soup with Crunchy Vegetables and Basil

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Aldi
1,93 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 1,93 €
100 kcal 1,01 €
20 g protein 5,87 €
Unlock the full multi-chain price comparator and interactive store route planner with a PRO subscription.
Select supermarket chain 1 portion 1 portion 2 portions 4 portions Find store on map & calculate route
Aldi Cheapest
1,93 € 1,93 € 3,86 € 7,72 €
Lidl +1%
1,95 € 1,95 € 3,90 € 7,80 €
Tesco +10%
2,12 € 2,12 € 4,24 € 8,48 €
Carrefour +13%
2,18 € 2,18 € 4,36 € 8,72 €
SPAR +17%
2,25 € 2,25 € 4,50 € 9,00 €

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Recipe Summary & Culinary Insights

Aromatic Tuscan Tomato Cream Soup with Crunchy Vegetables and Basil is a nutrient-dense dish formulated for optimal macronutrient balance and glycemic stability. Each serving (out of 2) delivers 189.6 kcal of energy, 6.5 g protein, 11.1 g fat, 16.3 g net carbohydrates, and 4.9 g dietary fiber (glycemic index GI 25.7, glycemic load GL 8.3).

Key culinary ingredients include: Low-sodium lean beef or vegetable broth, Peeled tomatoes (fresh or canned plum tomatoes), Soup greens (carrot, celeriac, parsley root), Garlic, Sweet red bell pepper, Cucumber, Fresh, Fresh basil, Extra virgin olive oil. This combination of bioavailable protein, dietary fiber, micronutrients, and antioxidants supports metabolic health, sustained satiety, and cellular recovery. Total preparation time is 25 minutes.

Recipe preparation steps

1
In a pot, combine the peeled tomatoes, finely diced soup greens, chopped garlic, and most of the fresh basil leaves, then pour in the hot broth.
2
Simmer covered over low heat for about 15 minutes until the root vegetables are completely tender.
3
Remove the pot from the heat, let cool slightly, and blend the soup into a smooth, velvety tomato cream.
4
Wash the sweet red bell pepper and fresh cucumber and cut them into very fine, crunchy cubes. Ladle the warm tomato cream soup into bowls.
5
Top each serving with the diced vegetables, drizzle with extra virgin olive oil, and garnish with the remaining fresh basil leaves.
Serve immediately after preparation or pack into a meal-prep container for a nourishing meal on the go.
Contains allergens 6
Garlic Celery Cucumber Celery Garlic Cucumber

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Nutrients

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 portion)

Calculate for portions:
Macronutrient Distribution 1 portion
191 kcal
Protein
6.6g
Fat
11.1g
Carbs
16.2g
Aromatic Tuscan Tomato Cream Soup with Crunchy Vegetables and Basil
Bio-Analysis Recipe

Aromatic Tuscan Tomato Cream Soup with Crunchy Vegetables and Basil

191 kcal B: 6.6g T: 11.1g W: 16.2g
Glycemic Load
IG 65 ŁG 21
High
Workout Window
30-60 min
Pre-workout
Full Analysis
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Looking for a specific mineral or vitamin? Explore all 70 nutrients organized by category and RDA coverage.

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diet.schema.glucose_curve.title

Calculate for portions:
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 10 µU/mL 13 µU/mL 14 µU/mL 12 µU/mL 10 µU/mL 8 µU/mL 7 µU/mL 6 µU/mL 86 mg/dL 94 mg/dL 99 mg/dL 101 mg/dL 98 mg/dL 94 mg/dL 90 mg/dL 87 mg/dL 86 mg/dL 101 mg/dL
Clinical Insight (Glycemic Model) Low glycemic load (GL 7.3) promotes stable blood glucose with a gentle peak around 101 mg/dL and minimal insulin surge.
Glycemic Load (GL) Low
7.3 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
65
Glucose peak
101
mg/dL
P+F+Fiber buffer
1.5
🛡️ Glycemic buffering in this meal
Protein (6.6 g), fat (11.1 g), and dietary fiber (5 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 11.2 g
Simple sugars: 0.6 g Slowing fiber: 5 g
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