A Delightfully Healthy Low-Salt Tomato Soup
Source: loseweightbyeating.com
Low salt tomato soup recipe – This recipe offers a vibrant and flavorful tomato soup perfect for those watching their sodium intake, without sacrificing taste. It’s ideal for individuals with hypertension, health-conscious eaters, or anyone looking for a delicious and nutritious meal option. This recipe is easy to prepare, taking approximately 30 minutes from start to finish, with a difficulty level suitable for beginner cooks.
Ingredient List and Substitutions
This section details the ingredients needed, highlighting low-sodium options and suitable substitutions to maintain flavor and reduce sodium content. Accurate measurements ensure consistent results.
| Ingredient | Substitution | Flavor Impact | Sodium Content |
|---|---|---|---|
| 28 oz can crushed tomatoes (low sodium) | 2 lbs fresh tomatoes, peeled and chopped | Slightly sweeter, more intense tomato flavor | Significantly lower |
| 1 medium onion, chopped | 1 cup leeks, chopped | Subtle sweetness and onion flavor | Similar |
| 2 cloves garlic, minced | 1 teaspoon garlic powder | Slightly less pungent garlic flavor | Lower |
| 1 tsp dried basil | 2 tbsp fresh basil, chopped | More vibrant and fresh basil flavor | Negligible difference |
| 1/2 cup vegetable broth (low sodium) | 1/2 cup water | Slightly less depth of flavor | Significantly lower |
| 1 tbsp olive oil | 1 tbsp avocado oil | Slightly different flavor profile, slightly higher in healthy fats | Similar |
Key ingredients like tomatoes are rich in lycopene, a powerful antioxidant, while onions and garlic contribute to immune-boosting properties. Low-sodium options are crucial for maintaining a healthy sodium balance.
Step-by-Step Instructions
Source: lowsorecipes.com
Follow these steps for a perfectly prepared low-sodium tomato soup. Each step includes detailed descriptions to guide you through the process.
- Sauté Aromatics: Heat olive oil in a large pot over medium heat. Add chopped onion and sauté until softened, about 5 minutes. The onions will become translucent and slightly caramelized, releasing their sweet aroma.
- Add Garlic and Spices: Add minced garlic and dried basil. Cook for another minute until fragrant. The garlic will release its pungent aroma, blending beautifully with the softened onions and basil.
- Simmer Tomatoes: Stir in crushed tomatoes and vegetable broth. Bring to a simmer, then reduce heat and cook for 15-20 minutes, stirring occasionally. The tomatoes will soften and release their rich, vibrant red color as they simmer. The sauce will thicken slightly.
- Blend Soup: Carefully transfer the soup to a blender (or use an immersion blender) and blend until smooth. The resulting soup will have a creamy, glossy texture. Be cautious when blending hot liquids.
- Adjust Consistency: Return the soup to the pot and adjust consistency by adding more broth for a thinner soup or simmering uncovered for a thicker soup. The soup should be smooth and velvety.
Flavor Enhancement Techniques, Low salt tomato soup recipe
This section explores ways to enhance the soup’s flavor without adding salt, using herbs, spices, and acidic ingredients to balance the taste.
Herbs like oregano, thyme, and marjoram can add depth and complexity. Spices such as black pepper or a pinch of red pepper flakes provide a subtle heat. A squeeze of lemon juice or a splash of balsamic vinegar adds brightness and acidity, balancing the sweetness of the tomatoes.
Balancing sweetness and acidity is crucial. If the soup is too sweet, add a touch of lemon juice or vinegar. If it’s too tart, add a small amount of sugar or a touch more tomatoes. Taste and adjust as needed to achieve the desired flavor profile.
Serving Suggestions and Variations
Here are some creative ways to serve and customize your low-sodium tomato soup.
- Serve with crusty bread for dipping.
- Pair with grilled cheese sandwiches for a comforting meal.
- Add cooked vegetables like spinach, carrots, or zucchini for added nutrition.
- Incorporate cooked lentils or chickpeas for a heartier soup.
- Top with a dollop of plain yogurt or a drizzle of olive oil for added richness.
Storage and Reheating
Source: walmartimages.com
Proper storage and reheating methods maintain the soup’s quality and low-sodium content.
Store leftover soup in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave, avoiding high heat to prevent scorching. The soup’s shelf life can be extended by freezing it in airtight containers for up to 3 months.
For a lighter meal, consider a low-salt tomato soup recipe; its simplicity allows for easy customization. If you’re looking for a heartier option with similar comforting qualities, you might enjoy a different kind of soup altogether, such as the lentil and sausage soup recipe , which offers a robust flavor profile. Returning to our low-sodium tomato soup, remember to adjust seasonings carefully to achieve the perfect balance.
Detailed FAQs: Low Salt Tomato Soup Recipe
Can I freeze this soup?
Yes, this soup freezes well. Allow it to cool completely before storing in airtight containers for up to 3 months.
What if I don’t have fresh tomatoes?
Canned, low-sodium diced tomatoes can be used as a substitute. Adjust the liquid accordingly, as canned tomatoes often contain more moisture.
How can I make the soup thicker?
Simmer the soup uncovered for a longer period to reduce the liquid. Alternatively, blend a portion of the soup and stir it back in for a creamier texture.
Can I add other vegetables?
Absolutely! Carrots, celery, zucchini, or spinach would all be delicious additions.
