Tomato basil soup and more healthy recipes from 'Shred Happens' GMA TEAMSeptember 30, 2025 at 6:49 AM 0 Arash Hashemi joined "Good Morning America" Tuesday in tandem with the launch of his new cookbook "Shred Happens.
- - Tomato basil soup and more healthy recipes from 'Shred Happens'
GMA TEAMSeptember 30, 2025 at 6:49 AM
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Arash Hashemi joined "Good Morning America" Tuesday in tandem with the launch of his new cookbook "Shred Happens."
The digital creator shares more than 100 low-carb, high-protein recipes throughout the book, which he used to lose 100 pounds. All have Mediterranean and Middle Eastern flair.
He first showed "GMA" how to makes his now-viral high-protein tomato soup, which amassed 14 million views on social media, plus a Mediterranean chicken salad.
Check out the full recipes below.
Creamy High Protein Roasted Tomato Basil SoupGhazalle Badiozamani - PHOTO: A bowl of creamy, high-protein tomato basil soup from the cookbook "Shred Happens."
IngredientsFor the soup4 and 1/2 pints cherry tomatoes (or 3 pounds of any tomato)1 large yellow onion1 large bell pepper6 to 10 garlic cloves2 tablespoons olive oil1 teaspoon onion powder1 teaspoon chili flakes1 teaspoon sweet paprikaSalt and pepper17 to 20 ounces chicken bone broth3 servings 2 percent cottage cheeseLarge handful of fresh basil
For the fixingsDrizzle of hot sauceDrizzle of creamDrizzle of olive oilFresh basilExtra chili flakesDirectionsPreheat your oven to 400 degrees Fahrenheit.
Add cherry tomatoes to a large sheet pan.
Roughly chop the onion and bell pepper and add to the tray.
Smash and peel the garlic cloves and scatter them across the tray.
Drizzle with olive oil. Add onion powder, chili flakes, sweet paprika, salt, and pepper. Toss to coat.
Roast for 60 to 70 minutes until tomatoes are blistered and vegetables are caramelized.
Transfer roasted vegetables to a blender or a large pot if using an immersion blender. Add bone broth, cottage cheese, and basil.
Blend until smooth and creamy. Taste and adjust salt, pepper, basil, and chili flakes. (Salt really unlocks the flavor here.)
Pour into bowls and top with your favorite fixings. Or cool and refrigerate for up to 4 days. This soup is freezer-friendly for up to 3 months.
Mediterranean Chicken Salad
Ingredients2 and 1/2 pounds cooked chicken (rotisserie, grilled, or boiled)1/2 bunch fresh dill or parsley1/2 cup marinated artichoke hearts1/2 cup black olives1/2 cup dill pickles1 cup plain Greek yogurt or mayonnaise3 tablespoons Dijon mustard1 tablespoon garlic powder1 teaspoon cayenne pepperSalt and freshly ground black pepper
DirectionsShred or mince the chicken and add to a medium mixing bowl.Finely chop the dill or parsley and add to the bowl.
Mince the artichoke hearts, black olives, and dill pickles. Add to the bowl.
Add the yogurt, Dijon mustard, garlic powder, cayenne, and salt and pepper to taste. Mix well.
Serve immediately on its own or with lettuce wraps, bread, or crackers. Keeps well in the refrigerator for 3 to 4 days.
Barbacoa Chuck Roast over Saffron Cauliflower Mash
IngredientsFor the rub1 tablespoon smoked paprika (or chipotle powder for extra heat)1 tablespoon onion powder1 tablespoon ground cumin2 tablespoons dried thymeSalt and freshly ground black pepper2 pound beef chuck roast2 tablespoons olive oil1 medium yellow onion, minced8 garlic cloves, minced2 chipotle peppers in adobo sauce, chopped2 tablespoons tomato paste2 cups beef broth1/3 cup white wine (optional)
For the saffron mash2 pounds cauliflower florets1 ounce unsalted butter, cut into 1/2 inch cubesPinch of saffron threads3 tablespoons heavy creamSalt and freshly ground black pepper1 tablespoon chopped fresh cilantro, for garnishDirectionsPreheat the oven to 350 degrees Fahrenheit.For the chuck roast rub: In a small bowl, combine the smoked paprika, onion powder, cumin, thyme, and salt and pepper to taste. Mix well.
Using two-thirds of the rub, thoroughly season all sides of the chuck roast.
Heat 1 tablespoon of olive oil in a large cast-iron or stainless steel pan over medium-high heat. Add the beef and sear for about 2 minutes on each side, until browned.
Set the beef in a deep oven-safe dish with a lid.
In the same pan, combine the onion, garlic, and remaining 1 tablespoon of olive oil. Sauté until the onion turns golden. Add the chipotle peppers in adobo and tomato paste. Continue to sauté for another 1 to 2 minutes.
Add the beef broth and stir to fully dissolve the tomato paste. Bring the sauce to a boil, then remove from heat. (Optional: For a smoother texture, blend the sauce with an immersion blender or, after cooling, in a food processor.)
Pour the mixture over the meat. The roast should be submerged at least halfway. Cover the dish with the lid and roast in the oven for 2 hours.
At the 2-hour mark, add the white wine (if using). Cover and continue cooking for another 30 minutes.
At the 2 and 1/2 hour mark, remove from the oven and lightly break the meat into smaller chunks or shreds with a fork. Cover again and return to the oven for another 20 to 30 minutes.
In total, the meat should cook for about 3 hours for a 2 pound roast — aim for about 1 and 1/2 hours per pound, depending on the size of your chuck roast.
Meanwhile, prepare the saffron cauliflower mash. Steam or boil the cauliflower florets until tender, then drain well. Add the butter, saffron, and cream. Mash or blend until smooth. Season with salt and pepper to taste.
Serve the shredded barbacoa chuck roast over the saffron cauliflower mash. Garnish with chopped fresh cilantro.
Power & Glow Immunity Carrot Soup
Ghazalle Badiozamani - PHOTO: A bowl of carrot immunity soup from the cookbook "Shred Happens."
IngredientsFor the soup2 pounds carrots1 white onion10 to 12 garlic cloves1 tablespoon olive oil1 teaspoon curry powder1 teaspoon smoked paprikaSalt, to tasteCracked black pepper4 cups bone broth1 block soft or silken tofu (or 3 servings cottage cheese)1 tablespoon fresh ginger, gratedJuice of half a lemon1 teaspoon chili flakes
Optional ToppingsFreshly grated ParmesanFresh basilExtra squeeze of lemon juiceToasted seedsDirectionsPreheat the oven to 400 degrees Fahrenheit.Peel and chop the carrots. Roughly chop the onion. Add both to a lined sheet pan along with the garlic cloves.
Drizzle with olive oil and season with curry powder, smoked paprika, generous pinches of salt, and cracked black pepper. Toss to coat well.
Roast for 50 to 60 minutes until everything is tender and golden.
Transfer roasted vegetables to a blender or a large pot if using an immersion blender. Add the bone broth, tofu (or cottage cheese), grated ginger, lemon juice, and chili flakes.
Blend until creamy and smooth. Taste and adjust with more salt, curry powder, or lemon juice as needed.
Pour into bowls and finish with Parmesan, fresh basil, a squeeze of lemon juice, and toasted seeds if desired.
'GMA' kitchen picks
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