Light Dinner: Tomato Soup, Sardine Spread and Carrot Salad by @louloukitchen_

55 min

1 serving

🍅

5

Heirloom tomatoes

🫑

1

Red pepper

🫒

3 tbsp

Olive oil

🧄

1 head

Garlic

🧅

1

Onion

🌿

Herbes de provence

🍲

Stock

🥜

Pistachios

🌿

Basil

🥛

Cream

🐟

1 can

Canned sardines

🥣

1 tbsp

Skyr

🍋

1

Lemon

🥖

1 slice

Pita bread

🥕

2

Carrots

🥢

1 tbsp

Soy sauce

🌱

Sesame seeds

🌿

Coriander

🍋

Lemon juice

  1. Put
    • Heirloom tomatoes
    • Red pepper
    • Olive oil

    Put the tomatoes, red pepper, olive oil, garlic, onion and herbes de Provence all in the oven for 35/40 min at 200 degrees.

  2. Blend
    • Stock

    Blend with stock.

  3. Add
    • Pistachios
    • Basil
    • Cream

    Add pistachios, basil and a drizzle of cream on top of the soup.

  4. Mash
    • Canned sardines
    • Skyr

    Mash the sardines with the skyr.

  5. Cut
    • Pita bread

    Cut croutons from the pita bread and fry them in a pan.

  6. Enjoy
    • Lemon

    Enjoy with lemon.

  7. Cut
    • Carrots

    Cut the carrots into tagliatelle-style strips.

  8. Add
    • Olive oil
    • Soy sauce
    • Sesame seeds

    Add the olive oil, soy sauce, sesame seeds, coriander and lemon juice to the carrots.

Light Dinner: Tomato Soup, Sardine Spread and Carrot Salad by @louloukitchen_

55 min

1 serving

🍅

5

Heirloom tomatoes

🫑

1

Red pepper

🫒

3 tbsp

Olive oil

🧄

1 head

Garlic

🧅

1

Onion

🌿

Herbes de provence

🍲

Stock

🥜

Pistachios

🌿

Basil

🥛

Cream

🐟

1 can

Canned sardines

🥣

1 tbsp

Skyr

🍋

1

Lemon

🥖

1 slice

Pita bread

🥕

2

Carrots

🥢

1 tbsp

Soy sauce

🌱

Sesame seeds

🌿

Coriander

🍋

Lemon juice

Preparation Steps

  1. Step 1/8

    Put the tomatoes, red pepper, olive oil, garlic, onion and herbes de Provence all in the oven for 35/40 min at 200 degrees.

    🍅Heirloom tomatoes
    🫑Red pepper
    🫒Olive oil
    🧄Garlic
    🧅Onion
    🌿Herbes de Provence
    🍳Baking tray

  2. Step 2/8

    Blend with stock.

    🍲Stock

  3. Step 3/8

    Add pistachios, basil and a drizzle of cream on top of the soup.

    🥜Pistachios
    🌿Basil
    🥛Cream

  4. Step 4/8

    Mash the sardines with the skyr.

    🐟Canned sardines
    🥣Skyr
    🥣Mixing bowl
    🍴Fork

  5. Step 5/8

    Cut croutons from the pita bread and fry them in a pan.

    🥖Pita bread
    🔪Knife
    🍳Frying pan

  6. Step 6/8

    Enjoy with lemon.

    🍋Lemon

  7. Step 7/8

    Cut the carrots into tagliatelle-style strips.

    🥕Carrots
    🔪Knife
    🪵Cutting board
    🔪Peeler

  8. Step 8/8

    Add the olive oil, soy sauce, sesame seeds, coriander and lemon juice to the carrots.

    🫒Olive oil
    🥢Soy sauce
    🌱Sesame seeds
    🌿Coriander
    🍋Lemon juice
    🥕Carrots
    🥣Mixing bowl

Composition

Ingredients

Types

Vegetables, Oil, Spices, Broth, Nuts, Herbs, Dairy, Fish, Fruits, Grains, Condiments, Seeds

Ingredients

Heirloom tomatoes, Red pepper, Olive oil, Garlic, Onion, Herbes de provence, Stock, Pistachios, Basil, Cream, Canned sardines, Skyr, Lemon, Pita bread, Carrots, Soy sauce, Sesame seeds, Coriander, Lemon juice

Notes

Olive oil (for the soup), Stock (amount not given), Pistachios (for topping, amount not given), Basil (for topping, amount not given), Cream (a drizzle, amount not given), Sesame seeds (a little, amount not given), Coriander (amount not given)

Allergens

Tree nuts, Milk, Fish, Gluten, Soy, Sesame

Dietetics

Dietary regimen

Pescatarian, Egg-Free, High-Protein

Calories

520 kcal

Macro nutrients

Protein: 28g, Carbohydrates: 38g, Fat: 30g, Fiber: 10g, Sugars: 14g

Nutritional Information

Minerals

Calcium: 180mg, Iron: 3mg, Potassium: 1100mg, Sodium: 980mg, Magnesium: 70mg

Vitamins

Vitamin A: 850µg, Vitamin C: 65mg, Vitamin B12: 4.5µg, Vitamin D: 3µg, Vitamin E: 3.5mg

Preparation

Time Information

Preparation

15 minutes

Cooking

40 minutes

Overall

55 minutes

Difficulty

Level

Medium (2/4)

Steps

8 steps

Equipments

Utensils

Baking tray, Knife, Cutting board, Mixing bowl, Fork, Frying pan, Peeler

Appliances

Oven, Blender

Type

Type

Type Of Dish

Soup, Spread, Salad

Occasions

to inform

Origin

Source

Platform

instagram

Original Creator

@louloukitchen_

Origin

Cuisine

French

Geographic

France, Europe

Various

Aspect

Texture

Smooth, Creamy, Crunchy, Crisp

Flavors

Savory, Smoky, Tangy, Garlicky, Fresh, Citrusy

Other

Price

Medium

Recommended Preservation

fridge

Preservation Infos

Tomato soup : 3 days (airtight container,refrigerated,can be frozen up to 2 months), Sardine spread : 1-2 days (airtight container,refrigerated,consume quickly due to fish and dairy), Carrot salad : 1-2 days (airtight container,refrigerated,best enjoyed fresh)