Tomato Soup with Spices Low Fat
Warm up with a comforting bowl of Tomato Soup with Spices, a low-fat recipe that’s rich in flavor and utterly satisfying. This vibrant soup combines the sweetness of ripe canned tomatoes with a medley of aromatic spices like cumin, paprika, cinnamon, and optional cayenne for an irresistible depth of flavor. A touch of honey or maple syrup balances the acidity, while fresh basil leaves provide a bright, herbaceous finish. Ready in just 30 minutes, this healthy tomato soup is perfect for busy weeknights, meal prepping, or serving as a light appetizer. With minimal olive oil and no heavy creams, this dish delivers a guilt-free indulgence that’s vegetarian, low in sodium, and bursting with heartwarming goodness.
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Recipe Information
Ingredients
- 1 teaspoon olive oil
- 1 medium yellow onion, finely chopped
- 2 large garlic cloves, minced
- 1 teaspoon cumin seeds
- 1 teaspoon paprika
- 0.5 teaspoon ground cinnamon
- 0.25 teaspoon cayenne pepper (optional, for heat)
- 28 ounces canned tomatoes (crushed or diced)
- 2 cups low-sodium vegetable broth
- 1 teaspoon honey or maple syrup
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 5 leaves fresh basil leaves (optional, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté for 3-4 minutes, until softened and translucent.
Stir in the minced garlic, cumin seeds, paprika, cinnamon, and cayenne pepper (if using). Cook for 1-2 minutes, stirring frequently, until the spices are aromatic.
Pour in the canned tomatoes and their juices, followed by the vegetable broth. Stir well to combine.
Bring the mixture to a gentle boil, then reduce the heat and let it simmer uncovered for 15 minutes, stirring occasionally.
After 15 minutes, stir in the honey (or maple syrup), salt, and black pepper. Taste and adjust seasoning, if needed.
Using an immersion blender, carefully blend the soup until smooth. Alternatively, transfer the soup in batches to a blender and puree before returning it to the pot.
Heat the pureed soup gently if it has cooled during blending. Avoid boiling.
Serve hot in bowls, garnished with fresh basil leaves, if desired.
Nutrition Facts
Calories |
426 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.8 g | 22% | |
| Saturated Fat | 2.3 g | 12% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2467 mg | 107% | |
| Total Carbohydrate | 66.2 g | 24% | |
| Dietary Fiber | 14.4 g | 51% | |
| Total Sugars | 35.9 g | ||
| Protein | 9.7 g | 19% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 247 mg | 19% | |
| Iron | 8.6 mg | 48% | |
| Potassium | 2052 mg | 44% | |
*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.
