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Tomato Soup With Cheesy English Muffin
  • 1tablespoon olive oil
  • 1 medium sweet onion, thinly sliced
  • 10 cloves garlic, thinly sliced
  • ½teaspoon paprika
  • ½teaspoon cumin
  • Salt
  • Pepper
  • 1pound campari tomatoes, sliced
  • ¾cup canned chickpeas, rinsed and drained
  • 1cup low-sodium chicken (or vegetable) stock
  • 2teaspoons honey
  • ¼cup fresh basil, torn, plus more for garnish
  • Juice of ½ lemon
  • 1 whole-wheat English muffin, split, divided
  • 3ounces sliced cheddar
  1. In a medium pot over medium heat, heat olive oil. Add onions and cook, stirring, until soft and slightly browned in places, about 6 minutes. Add garlic, paprika, and cumin; season with salt and pepper. Cook, stirring, until garlic is fragrant, about 1 minute.

  2. Add tomatoes and chickpeas and cook, stirring occasionally, until tomatoes start to soften, about 3 minutes. Add stock, honey, and basil. Bring to a boil. Reduce heat to simmer, cover, and cook 35 minutes, until tomatoes are broken down.

  3. Cool soup slightly. Add lemon juice. In a blender, puree soup in batches (or use an immersion blender) until smooth. If soup is too thick, add water or stock, ¼ cup at a time.

  4. Heat broiler on high. Top ½ muffin with 1½ oz cheddar. Broil until cheese is melted and edges of muffin are crispy, 3 to 5 minutes. (If you’re eating both servings of soup, make both halves.)

  5. Garnish soup with more basil and serve.

Nutrition Per Serving

524 calories

24 g fat (9 g saturated)

55 g carbs

15 g sugar

11 g fiber

21 g protein

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