Low Sodium Tomato Soup with Pasta
Warm and comforting, this Low Sodium Tomato Soup with Pasta is a wholesome twist on a classic favorite, perfect for those watching their sodium intake without sacrificing flavor. Made with no-salt-added crushed tomatoes and low-sodium vegetable broth, this creamy, dairy-free soup is bursting with the delightful tang of tomatoes, the aroma of fresh garlic and herbs like basil and oregano, and the satisfying texture of tender pasta. The addition of unsweetened almond milk lends a velvety finish, while a sprinkle of fresh parsley or basil adds a vibrant touch. Ready in just 40 minutes, this heart-healthy soup is a nourishing and delicious meal that’s easy to prepare and perfect for lunch or dinner.
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 medium Onion, finely chopped
- 3 cloves Garlic, minced
- 28 ounces Tomatoes, crushed (no salt added)
- 4 cups Low sodium vegetable broth
- 1 Bay leaf
- 1 teaspoon Dried basil
- 1 teaspoon Dried oregano
- 0.25 teaspoon Black pepper, freshly ground (optional)
- 1 cup Small pasta (e.g., ditalini or elbow, whole grain if preferred)
- 0.5 cup Unsweetened almond milk (or dairy-free alternative)
- 2 tablespoons Fresh parsley or basil, chopped (optional, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté for 5-7 minutes, stirring occasionally, until softened and translucent.
Add the minced garlic and cook for another 1-2 minutes, until fragrant.
Stir in the crushed tomatoes, low sodium vegetable broth, bay leaf, dried basil, and dried oregano. Mix well.
Bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for 15 minutes, allowing the flavors to meld.
While the soup simmers, bring a small pot of water to a boil and cook the pasta according to package instructions until al dente. Drain and set aside.
Remove the bay leaf from the soup and use an immersion blender to puree the soup until smooth. Alternatively, carefully transfer the soup to a blender and puree in batches, then return it to the pot.
Stir in the unsweetened almond milk and heat gently over low heat. Do not let it boil.
Add the cooked pasta to the soup and stir to combine.
Taste and adjust seasoning with freshly ground black pepper, if desired.
Serve hot, garnished with fresh parsley or basil, if using.
Nutrition Facts
Calories |
1373 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.5 g | 47% | |
| Saturated Fat | 5.5 g | 28% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 731 mg | 32% | |
| Total Carbohydrate | 239.2 g | 87% | |
| Dietary Fiber | 30.0 g | 107% | |
| Total Sugars | 42.8 g | ||
| Protein | 43.4 g | 87% | |
| Vitamin D | 1.2 mcg | 6% | |
| Calcium | 512 mg | 39% | |
| Iron | 14.2 mg | 79% | |
| Potassium | 3653 mg | 78% | |
*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.
