Heart-Healthy Tomato Soup with Pasta
Warm, nourishing, and packed with wholesome ingredients, this Heart-Healthy Tomato Soup with Pasta is the ultimate comfort food with a nutritious twist. Featuring no-salt-added crushed tomatoes, vibrant baby spinach, and whole-grain pasta, this recipe prioritizes heart health without sacrificing flavor. Aromatic garlic, herbs like dried basil and oregano, and a splash of fresh lemon juice create layers of deliciously bright and comforting tastes in every bowl. Perfect for cozy family dinners, this easy-to-make soup comes together in under an hour and is ideal for meal prep or serving fresh, with a sprinkle of parsley for added freshness. Try this guilt-free, low-sodium delight to warm your heart and soul!
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Recipe Information
Ingredients
- 2 tablespoons Olive oil (extra virgin)
- 1 medium Yellow onion, diced
- 3 cloves Garlic, minced
- 2 stalks Celery, finely chopped
- 1 medium Carrot, peeled and diced
- 28 ounces No-salt-added canned crushed tomatoes
- 4 cups Low-sodium vegetable broth
- 1 cup Whole-grain pasta (e.g., small shells or ditalini)
- 1 teaspoon Dried basil
- 1 teaspoon Dried oregano
- 2 tablespoons Fresh parsley, chopped
- 0.25 teaspoon Black pepper, freshly ground
- 0.25 teaspoon Salt (optional, heart-healthy limit)
- 2 cups Baby spinach, roughly chopped
- 1 tablespoon Lemon juice
Instructions
In a large pot, heat the olive oil over medium heat.
Add the diced onion, minced garlic, celery, and carrot. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are softened.
Stir in the crushed tomatoes, vegetable broth, dried basil, and oregano. Bring the mixture to a boil, then reduce the heat to low and simmer for 20 minutes to allow the flavors to blend.
While the soup simmers, cook the whole-grain pasta according to the package instructions until al dente. Drain and set aside.
Using an immersion blender, blend the soup directly in the pot until smooth (or leave slightly chunky, depending on your preference). Alternatively, carefully transfer the soup in batches to a countertop blender and blend until smooth, then return it to the pot.
Stir in the cooked pasta, black pepper, salt (if using), and chopped spinach. Simmer for an additional 5 minutes until the spinach is wilted and the soup is warmed through.
Remove from heat and stir in the fresh lemon juice to brighten the flavors.
Ladle the soup into bowls and garnish with fresh parsley before serving. Enjoy this heart-healthy, comforting meal!
Nutrition Facts
Calories |
1394 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.7 g | 44% | |
| Saturated Fat | 5.3 g | 26% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1363 mg | 59% | |
| Total Carbohydrate | 249.3 g | 91% | |
| Dietary Fiber | 35.7 g | 128% | |
| Total Sugars | 47.7 g | ||
| Protein | 43.6 g | 87% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 390 mg | 30% | |
| Iron | 14.7 mg | 82% | |
| Potassium | 4256 mg | 91% | |
*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.
