Ingredients
- tomatoes / tomato passata 280 g
- onion 30 g
- carrot 60 g
- yogurt 2% 60 g
- olive oil 5 g
- water / supă (cât să acopere vegetablesle)
- crackers 20 g
- tuna scurs 80 g
- yogurt 2% 30 g
- lemon
- Supă cremă de tomatoes and crackers cu pastă de tuna
Instructions
- Sauté onion and garlic in olive oil.
- Add canned tomatoes and simmer for 15 minutes.
- Blend until smooth and season.
- Mix drained tuna with a little yogurt. Serve soup with crackers and tuna paste on the side.
This meal is an excellent source of lycopene, a powerful antioxidant whose bioavailability increases significantly by cooking tomatoes and the presence of healthy fats from olive oil. Studies indicate the role of lycopene in cardiovascular protection and reducing oxidative stress at the cellular level.
The combination of tuna and yogurt provides a complete protein profile, essential for maintaining muscle mass, while crackers bring a crunchy texture needed to trigger satiety signals through chewing. Choosing yogurt instead of classic cream reduces saturated fat intake while maintaining optimal calcium and probiotic content, transforming a simple soup into a balanced and functional nutritional protocol.
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