Creole Tomato Soup Low Fat
Dive into the bold and vibrant flavors of the South with this Low-Fat Creole Tomato Soup. Packed with aromatic veggies like diced yellow onion, green bell pepper, and celery, this soup gets its signature zest from Creole seasoning, dried thyme, and a subtle touch of brown sugar. The combination of crushed tomatoes and low-sodium vegetable broth creates a hearty yet light base, while an optional dash of hot sauce adds just the right amount of heat. Low in fat but rich in flavor, this soup is pureed to a silky smoothness (or left chunky for rustic charm) and finished with a sprinkle of fresh parsley. Serve it with a scoop of brown rice for a comforting, nutrient-packed meal that’s perfect for cozy lunches or light dinners. Ideal for fans of healthy, Louisiana-inspired cuisine, this recipe brings the taste of Creole cooking to your kitchen in just 45 minutes!
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Recipe Information
Ingredients
- 1 teaspoon olive oil
- 1 medium yellow onion, diced
- 1 medium green bell pepper, diced
- 2 stalks celery stalks, diced
- 3 cloves garlic, minced
- 28 ounces canned crushed tomatoes, low sodium
- 4 cups low-sodium vegetable broth
- 1 tablespoon Creole seasoning
- 1 teaspoon dried thyme
- 1 whole bay leaf
- 1 teaspoon brown sugar
- 1 teaspoon hot sauce (optional)
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped (for garnish)
- 1 cup cooked brown rice (optional, for serving)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion, green bell pepper, and celery. Sauté for 5-7 minutes until softened.
Add the minced garlic and cook for an additional 1 minute, stirring frequently.
Stir in the crushed tomatoes, vegetable broth, Creole seasoning, thyme, bay leaf, and brown sugar.
Bring the mixture to a boil, then reduce the heat to a simmer.
Season with salt, black pepper, and optional hot sauce if you like extra heat.
Simmer the soup uncovered for 20 minutes, stirring occasionally.
Remove the bay leaf and use an immersion blender to puree the soup until smooth, or leave it chunky if preferred.
Taste and adjust seasoning as needed.
Serve hot, garnished with chopped parsley. Optionally, serve with a scoop of cooked brown rice for added texture and heartiness.
Nutrition Facts
Calories |
681 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.7 g | 23% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3759 mg | 163% | |
| Total Carbohydrate | 121.5 g | 44% | |
| Dietary Fiber | 22.4 g | 80% | |
| Total Sugars | 38.3 g | ||
| Protein | 17.3 g | 35% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 272 mg | 21% | |
| Iron | 6.2 mg | 34% | |
| Potassium | 3350 mg | 71% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
