Low Sodium Tomato Soup: A Delicious and Heart-Healthy Comfort Dish
When I think of tomato soup, I’m instantly transported to my grandmother’s cozy kitchen in upstate New York, where the aroma of simmering tomatoes and herbs warmed our hearts in the coldest winters—and brought a soothing calm during breezy summer evenings. But what made her soup truly special wasn’t just the flavor—it was her commitment to health. She always said, “You can have flavor without the salt.” That’s the spirit behind this low sodium tomato soup—a heart-friendly, rich, and velvety recipe perfect for every season.
Whether you’re looking to reduce your sodium intake for health reasons or simply want a lighter version of a comfort food classic, this low sodium tomato soup is designed to bring you all the flavor with none of the guilt.
Why You’ll Love This Low Sodium Tomato Soup
- Heart-Healthy: With significantly less sodium than store-bought versions, this soup supports cardiovascular wellness.
- Easy to Make: A one-pot wonder that comes together in under an hour.
- Year-Round Favorite: Serve it hot in winter with a grilled cheese sandwich or chilled in summer with a dollop of Greek yogurt.
- Customizable: Add herbs, roasted veggies, or even a touch of coconut milk for variation.
Ingredients for Low Sodium Tomato Soup (Serves 6)
- 2 tbsp olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 2 carrots, peeled and chopped
- 1 celery stalk, chopped
- 2 tbsp no-salt tomato paste
- 2 (28 oz) cans no-salt-added crushed tomatoes
- 1 tsp dried basil
- ½ tsp dried oregano
- ¼ tsp black pepper
- 1 tsp sugar (optional, to balance acidity)
- 2 cups low-sodium vegetable broth (or homemade)
- 1 cup unsweetened almond milk (or low-fat milk)
- 2 tbsp chopped fresh parsley (for garnish)
- Fresh basil leaves (optional for garnish)
How to Make Low Sodium Tomato Soup
Step 1: Sauté the Aromatics
In a large pot, heat olive oil over medium heat. Add the diced onion and cook until translucent, about 5 minutes. Add garlic, carrots, and celery, and sauté for another 5-7 minutes until softened.
Step 2: Add the Base
Stir in the tomato paste and let it cook for 1-2 minutes to deepen the flavor. Add the crushed tomatoes, dried herbs, pepper, and sugar (if using).
Step 3: Simmer to Perfection
Pour in the low-sodium vegetable broth and bring the soup to a gentle boil. Reduce heat to low and let it simmer for 25-30 minutes, stirring occasionally.
Step 4: Blend Until Smooth
Using an immersion blender, puree the soup directly in the pot until smooth. Alternatively, let the soup cool slightly and blend in batches in a blender.
Step 5: Stir in Creaminess
Return the soup to the pot (if using a blender) and stir in the almond milk. Warm through for 5 minutes, but do not boil.
Step 6: Serve and Garnish
Ladle the low sodium tomato soup into bowls and garnish with fresh parsley and basil. Serve with whole grain bread or a low-sodium grilled cheese sandwich.
Tips for Making the Best Low Sodium Tomato Soup
- Use fresh tomatoes in summer: Substitute canned tomatoes with ripe Roma or heirloom tomatoes for a lighter, brighter flavor.
- Roast your veggies: For added depth, roast the carrots, onion, and garlic before blending.
- Spice it up: Add a pinch of crushed red pepper flakes for a gentle kick.
- Freeze for later: This low sodium tomato soup freezes beautifully—just skip the milk until reheating.
Health Benefits of Low Sodium Tomato Soup
Reducing sodium intake is crucial for managing blood pressure, heart health, and kidney function. This low sodium tomato soup cuts the salt without compromising taste. Tomatoes are rich in lycopene—an antioxidant linked to reduced cancer risk and heart disease. Plus, this soup is:
- Low calorie
- High in fiber
- Vegan and dairy-free (when using almond milk)
Serving Suggestions
- Winter Comfort: Pair this low sodium tomato soup with whole grain garlic toast or a classic grilled cheese (use low-sodium cheese).
- Summer Refresh: Chill the soup and serve with a cucumber-avocado salad and a drizzle of olive oil.
- Protein Boost: Top with grilled tofu cubes or a poached egg for extra protein.
Variations to Try
- Creamy Tomato Basil: Add ¼ cup of chopped fresh basil and a splash of coconut cream to your low sodium tomato soup.
- Spicy Tomato Soup: Mix in roasted red peppers and a dash of cayenne.
- Chunky Garden Style: Leave some chunks of carrot and celery for a more rustic texture.
Reader Favorite: Tomato Soup Meal Prep
This low sodium tomato soup is perfect for meal prepping! Store in airtight containers and refrigerate for up to 5 days or freeze for up to 3 months. It’s an easy grab-and-go lunch that keeps you energized without the salt crash.
Read more : https://chefnip.com/roasted-tomato-and-basil-soup/
Common Questions About Low Sodium Tomato Soup
1. How to make homemade tomato soup less salty?
You can reduce saltiness by:
- Adding unsalted broth or water to dilute the soup.
- Incorporating starchy ingredients like potatoes or rice, which absorb excess salt.
- Adding a splash of vinegar or lemon juice to balance the flavors.
- Stirring in a spoonful of cream or unsalted tomato puree can also mellow the salt.
2. Is homemade tomato soup good for high blood pressure?
Yes, if made with low or no added salt, homemade tomato soup can be a heart-healthy option. Tomatoes are rich in potassium and antioxidants like lycopene, which may help lower blood pressure. Just ensure that broth, canned tomatoes, and added seasonings are low in sodium.
3. How do you reduce sodium in homemade soup?
- Use low-sodium or no-salt-added broth and canned tomatoes.
- Skip the salt while cooking and add flavor with herbs and spices instead.
- Avoid salty condiments (like soy sauce or bouillon cubes) unless labeled low-sodium.
- Finish the soup with fresh lemon juice, garlic, or vinegar for brightness.
4. How to add flavor to soup without sodium?
Enhance flavor using:
- Aromatics like garlic, onions, celery, and carrots
- Fresh or dried herbs (basil, thyme, oregano)
- Spices such as black pepper, paprika, cumin, or turmeric
- Acidic elements like vinegar or citrus juice
- A dash of nutritional yeast or umami-rich mushrooms for depth
5. How do you neutralize too much salt in soup?
- Dilute with water or unsalted broth
- Add a peeled potato and simmer—it may absorb some salt (remove before serving)
- Stir in cream, coconut milk, or pureed vegetables to balance flavors
- A small amount of sugar or acid (vinegar or lemon juice) can help round out the saltiness
6. Can onions reduce salt in soup?
While onions won’t chemically reduce salt, they add natural sweetness and depth of flavor that can mask saltiness, making the soup taste more balanced.
7. Does adding water to soup reduce salt?
Yes, adding water or unsalted broth is one of the most effective ways to dilute a salty soup and lower the sodium concentration per serving.
8. Can you eat canned soup on a low sodium diet?
You can, but choose “low sodium” or “no salt added” canned soups. Regular canned soups often contain high levels of sodium, which are not ideal for low-sodium diets. Always check the nutrition label—aim for soups with 140 mg of sodium or less per serving.
History of Tomato Soup and Its Evolution
Tomato soup has a rich history that dates back centuries. While the earliest versions were simply stewed tomatoes with bread, the modern version emerged in the 19th century with the advent of canning. The classic Campbell’s tomato soup in 1897 made it a household staple in America. However, most commercial options are high in sodium—something modern health-conscious cooks want to avoid.
This low sodium tomato soup pays homage to the traditional recipe while embracing a healthier approach that fits today’s nutritional standards.
Why Choose Low Sodium Options?
High sodium intake is directly linked to hypertension, heart disease, and stroke. The average American consumes over 3,400mg of sodium daily—well above the recommended 2,300mg. A bowl of regular tomato soup can contain over 700mg of sodium, which is alarming.
Switching to a low sodium tomato soup not only helps you control your salt intake but also improves:
- Water retention and bloating
- Blood pressure regulation
- Kidney function
- Overall cardiovascular health
This recipe lets you enjoy the full-bodied flavor of tomato soup while supporting a low-sodium lifestyle.
How to Store and Reheat Low Sodium Tomato Soup
Storage Tips:
- Refrigerator: Store cooled soup in an airtight glass or BPA-free plastic container for up to 5 days.
- Freezer: Freeze in individual portions using freezer-safe containers or zip-lock bags for up to 3 months.
Reheating Instructions:
- Stovetop: Heat over medium-low, stirring occasionally until warm.
- Microwave: Use a microwave-safe bowl, cover loosely, and heat in 1-minute intervals, stirring between.
Avoid boiling after adding milk or cream substitutes to preserve the creamy texture of your low sodium tomato soup.
Kid-Friendly and Family-Approved
One of the best things about this low sodium tomato soup is that it’s a family favorite—even for picky eaters! Kids love the sweet, tangy flavor, and parents appreciate the nutrition. Serve with whole grain crackers, low-sodium cheese toast, or mini turkey meatballs to make it a wholesome family meal.
You can even pack it in a thermos for school lunches—it stays warm and delicious.
How to Make This Soup in a Slow Cooker
Want to make your low sodium tomato soup even easier? Try the slow cooker version!
Slow Cooker Instructions:
- Add all ingredients (except milk and garnish) into the slow cooker.
- Cook on low for 6-7 hours or high for 3-4 hours.
- Blend the soup using an immersion blender or in batches.
- Stir in milk and heat through before serving.
This method develops deeper flavors while you go about your day.
Pairing Suggestions for Low Sodium Tomato Soup
Complement your low sodium tomato soup with these low-sodium pairings:
- Whole Grain Pita Chips with hummus
- Zucchini Noodles tossed with olive oil and lemon
- Quinoa Salad with cherry tomatoes, cucumbers, and fresh herbs
- Avocado Toast on low-sodium bread
All of these maintain your low-sodium goals while adding variety to your meals.
Nutrition Facts (Per Serving)
- Calories: 110
- Fat: 4g
- Carbohydrates: 15g
- Fiber: 3g
- Protein: 3g
- Sodium: ~90mg (varies with broth brand)
- Sugars: 7g
Note: These values are approximate and will vary depending on ingredients used.
Cooking for Special Diets
This low sodium tomato soup is incredibly versatile and fits multiple diets:
- Vegan: Use almond milk or oat milk.
- Gluten-Free: Ensure the broth and added ingredients are certified gluten-free.
- Diabetic-Friendly: Naturally low in added sugar; opt to skip sugar if needed.
- Paleo or Whole30: Replace almond milk with coconut cream and skip legumes/grains as pairings.
Final Thoughts
This low sodium tomato soup proves that healthy doesn’t have to be boring. With simple ingredients and bold flavors, it’s a go-to dish whether you’re wrapped in a blanket or enjoying a summer picnic. Inspired by my grandmother’s love for heart-healthy meals, this recipe brings warmth, nourishment, and a whole lot of comfort in every bowl.
Reader Reviews
“This is hands down the best low sodium tomato soup I’ve ever made. The flavor is bold, and I don’t miss the salt at all!”
— Jennifer, Ohio
“My husband is on a heart-healthy diet, and this soup is a staple in our home. We love it year-round.”
— Raj, California
“I made this soup for my toddler using fresh tomatoes from our garden. She devoured it. A win for mom!”
— Lisa, Florida
