July 7, 2021
Tomato Soup with Seared Scallops
This soup is bright, tart, sweet, and herbal. Best of all it comes together fast and uses ingredients you likely have on hand already. Top it with some quickly seared scallops and garnish with some shaved vegetables for a summery treat. Grilled or pan-fried shrimp or halloumi would be an excellent variation.
Servings: 5
Calories: 215kcal
Ingredients
Tomato Soup
- 1 tablespoon avocado oil
- 1/2 cup yellow onion diced
- 3 cloves garlic minced
- 1 teaspoon Italian seasonings
- 28 ounce can whole peeled tomatoes with the juice
- 2 cups chicken stock
- 1 tablespoon gluten-free soy sauce or coconut aminos
- 1 teaspoon fish sauce optional, for umami
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 asparagus spear sliced thin (I like to use a mandolin but a sharp knife or even vegetable peeler works well too), optional, for garnish
Scallops
- 1 tablespoon butter or avocado oil for dairy-free
- 2 pounds scallops
- salt and pepper, to taste
Instructions
For the Soup
- Heat a large pot over medium high heat. When hot, add the oil and onions. Cook until soft and translucent, about 5-10 minutes. Add the garlic and cook until fragrant, about one minute more. Add all the remaining ingredients and bring to a simmer, using a spoon to break up the tomatoes as they cook. Simmer, uncovered for 20 minutes.
- Using an immersion blender, puree the soup until completely smooth. Alternatively, transfer to a stand blender and puree until smooth. Adjust seasoning to taste and serve.
For the Scallops
- Dry the scallops well (this is crucial for getting a good sear). Salt them just before adding to the pan and sear scallops in a cast iron pan over high heat. The pan should be almost smoking. Cook on each side for about 1-2 minutes, until golden.
Notes
Nutrition for soup alone: Calories: 69 cal, Carbs: 9g, Fiber: 2g, Fat: 3g, Protein: 2g
Nutrition for scallops alone: Calories:Ā 145 cal, Carbs: 6g, Fiber: 0g, Fat: 3g, Protein: 22g
Nutrition Facts
Tomato Soup with Seared Scallops
Amount per Serving
Calories
215
% Daily Value*
Fat
6
g
9
%
Saturated Fat
1
g
6
%
Trans Fat
1
g
Polyunsaturated Fat
1
g
Monounsaturated Fat
3
g
Cholesterol
44
mg
15
%
Sodium
1838
mg
80
%
Potassium
795
mg
23
%
Carbohydrates
15
g
5
%
Fiber
2
g
8
%
Sugar
5
g
6
%
Protein
24
g
48
%
Vitamin A
301
IU
6
%
Vitamin C
23
mg
28
%
Calcium
82
mg
8
%
Iron
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
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