Low Sodium Vegan Tomato Soup
Warm, comforting, and loaded with vibrant flavor, this Low Sodium Vegan Tomato Soup is the ultimate healthy twist on a classic favorite. Made with fresh vegetables like onion, carrot, and celery, along with rich, no-salt-added diced tomatoes and unsalted vegetable broth, this recipe keeps sodium in check without sacrificing taste. A touch of dried oregano, basil, and creamy plant-based milk lends a luscious, aromatic finish while remaining completely dairy-free and vegan-friendly. Ready in just 40 minutes, this wholesome soup is perfect for a quick lunch or cozy dinner and pairs beautifully with crusty vegan bread or a light salad. Whether you're watching your sodium intake or simply looking for a nutrient-packed meal, this hearty tomato soup is a winning choice for all!
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Recipe Information
Ingredients
- 1 tablespoon Olive oil
- 1 medium Yellow onion, diced
- 3 Garlic cloves, minced
- 1 medium Carrot, peeled and diced
- 1 medium Celery stalk, diced
- 28 ounces Canned no-salt-added diced tomatoes
- 3 cups Unsalted vegetable broth
- 2 tablespoons Tomato paste
- 1 Bay leaf
- 1 teaspoon Dried basil
- 1 teaspoon Dried oregano
- 0.25 teaspoon Black pepper (freshly ground)
- 0.5 cup Unsweetened plant-based milk (e.g., almond, oat, or soy milk)
- 2 tablespoons Fresh parsley (optional for garnish)
Instructions
In a large pot or Dutch oven, heat the olive oil over medium heat.
Add the diced onion and sauté for 3-4 minutes, until softened and translucent.
Stir in the minced garlic, diced carrot, and diced celery. Cook for another 5 minutes, stirring occasionally, until the vegetables are slightly tender.
Add the canned no-salt-added diced tomatoes, unsalted vegetable broth, tomato paste, bay leaf, dried basil, dried oregano, and freshly ground black pepper. Stir well to combine.
Bring the mixture to a gentle boil, then reduce the heat to low. Cover the pot and let it simmer for 20 minutes, allowing the flavors to meld together.
Remove the bay leaf from the pot. Use an immersion blender to puree the soup until smooth, or carefully transfer the soup in batches to a blender and blend until creamy. Return the soup to the pot if using a blender.
Stir in the unsweetened plant-based milk to add creaminess. Taste and adjust seasoning if needed (note: salt is omitted to keep the recipe low sodium).
Serve hot, garnished with fresh parsley if desired, alongside crusty vegan bread or a side salad.
Nutrition Facts
Calories |
476 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.1 g | 23% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 425 mg | 18% | |
| Total Carbohydrate | 70.8 g | 26% | |
| Dietary Fiber | 21.6 g | 77% | |
| Total Sugars | 40.2 g | ||
| Protein | 12.2 g | 24% | |
| Vitamin D | 1.2 mcg | 6% | |
| Calcium | 472 mg | 36% | |
| Iron | 6.5 mg | 36% | |
| Potassium | 2683 mg | 57% | |
*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.
