Heart-Healthy Tomato Basil Soup
Savor the comforting flavors of this heart-healthy tomato basil soup, a wholesome twist on a classic favorite! This recipe combines the sweetness of ripe, no-salt-added canned tomatoes and fresh basil with a medley of nutritious vegetables like carrots and onions, all simmered in low-sodium vegetable broth for a guilt-free indulgence. Enriched with a splash of unsweetened almond milk and a hint of balsamic vinegar, this creamy soup is velvety and rich without the use of heavy creams, making it both vegan and heart-conscious. Prep this nutritious soup in just 10 minutes and enjoy a warm, cozy meal in under 40 minutes. Perfect for a light lunch or dinner, this dish pairs beautifully with crusty whole-grain bread or a simple side salad. It's a flavorful, health-focused recipe that your body and taste buds will thank you for!
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic cloves, minced
- 28 ounces canned diced tomatoes, no salt added
- 2 cups low-sodium vegetable broth
- 1 medium carrot, peeled and diced
- 1 cup fresh basil leaves, tightly packed
- 0.5 cup unsweetened almond milk (or other unsweetened plant-based milk)
- 1 teaspoon balsamic vinegar
- 0.25 teaspoon ground black pepper
- salt (optional, to taste)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and cook for 4-5 minutes, stirring occasionally, until softened.
Add the minced garlic and cook for an additional 1 minute, stirring often to prevent burning.
Add the canned diced tomatoes (with their juices), vegetable broth, and diced carrot to the pot. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for 20 minutes, or until the carrots are tender.
Add the fresh basil leaves to the pot and let them wilt for 1-2 minutes.
Using an immersion blender, puree the soup in the pot until smooth. Alternatively, carefully transfer the soup in batches to a countertop blender and blend until smooth, then return to the pot.
Stir in the almond milk and balsamic vinegar, and season with ground black pepper. Add salt if needed, but keep in mind that it should be minimal for a heart-healthy recipe.
Allow the soup to warm through for 2-3 minutes. Taste and adjust seasonings if necessary.
Serve hot, garnished with a small basil leaf or a drizzle of olive oil, if desired.
Nutrition Facts
Calories |
478 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.9 g | 24% | |
| Saturated Fat | 2.3 g | 12% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 877 mg | 38% | |
| Total Carbohydrate | 72.8 g | 26% | |
| Dietary Fiber | 19.5 g | 70% | |
| Total Sugars | 36.6 g | ||
| Protein | 18.4 g | 37% | |
| Vitamin D | 1.2 mcg | 6% | |
| Calcium | 874 mg | 67% | |
| Iron | 13.6 mg | 76% | |
| Potassium | 3499 mg | 74% | |
*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.
