This low sodium tomato soup is a classic dish that is loved by many. It is easy to make, requires only a few ingredients, and can be served as a starter or as a main course.
Guys, this soup recipe couldn't be easier, and I LOVE finding easy recipes. This is going to be my go to recipe for Tomato Soup from now on. Slice the tomatoes and cut the onions. Place them on a sheet tray with some parchment paper. I like to use parchment paper for easy clean up. Bake the tomatoes and onions at 400 degrees for 30 minutes until the become nice and golden brown. Then pop them in the blender and add some basil and blend. Instant homemade soup without all the fuss and sodium.
If you like low sodium try my Low Sodium Spaghetti Sauce Recipe or Low Sodium Salsa!
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Why You Will Like This Recipe
This recipe is also great for controlling the amount of sodium that goes into it. Those canned soups have so much of that in them and this one has 77 mg per serving! Only 3 Smart Points per serving!
Blender soups are a great way to incorporate more vegetables into your diet. The smooth and creamy texture of the soup makes it easy to digest, and the added vegetable broth provides additional nutrients and flavor. By making the soup from scratch, you can control the amount of salt and sugar that goes into it, which is especially important for those who are watching their sodium or sugar intake.
Ingredients Needed
- Tomatoes, halved - the best type of tomatoes to use are ones that you have just started growing in your garden.
- Medium onions - yellow or white
- Garlic - Chopped fresh garlic can take some time to chop so I often always use the freshly minced garlic that comes already made in a jar.
- Olive oil - Look for olive oils that are labeled as extra virgin, cold-pressed, and unfiltered for the highest quality.
- Fresh basil - sometimes if I don't have any fresh basil I'll use either a couple tablespoons of store bought pesto.
- salt and pepper, to taste
- See the recipe card below for a full list of ingredients and measurements.
How to Make Tomato Blender Soup
Step 1: Place halved tomatoes, quartered onions, and garlic cloves onto a parchment lined baking sheet. Add oil and season well with salt and pepper. Stir well to coat.
Pour the vegetables onto a baking tray and roast at 400 degrees for 30 minutes.
Step 2: Remove tray from oven let cool for 5 minutes.
Step 3: Place roasted vegetables in blender along with sliced basil and blend until smooth.
Add salt and pepper as necessary.
Heat soup on the stove, if necessary.
How to Build Flavor Without Salt
The most common complaint with low-sodium soup is that it can taste "flat." When you remove salt, you have to lean on other elements to wake up the palate. Here are the best ways to create a rich, savory tomato soup without reaching for the salt shaker:
Fresh vs. Dried Herbs: While dried oregano and basil are great for the simmering process, finishing the soup with a handful of fresh basil or parsley provides a bright, aromatic punch that distracts the tongue from the lack of sodium.
Roast Your Aromatics: Before simmering, roast your tomatoes, garlic, and onions in the oven until they begin to caramelize. This creates a natural sweetness and a smoky depth that mimics the "savory" hit of salt.
The Power of Acidity: Sometimes what a dish actually needs isn't salt, but acid. A small splash of balsamic vinegar or a squeeze of fresh lemon juice right before serving can brighten the entire pot and make the tomato flavor "pop."
Incorporate "Umami" Boosters: Use ingredients naturally high in umami. Adding a tablespoon of no-salt-added tomato paste, a pinch of red pepper flakes, or even blending in some caramelized onions adds a meaty, complex profile.
Low Sodium Canned Tomato Soups
These options are ideal if you need to keep sodium strictly under 140mg per serving. They are often labeled as "No Salt Added."
- Health Valley No Salt Added Tomato Soup: This is one of the lowest options available with only 60mg of sodium per serving. It is a great source of Vitamin C and fiber.
- Health Valley Organic No Salt Added Chicken Noodle: A dietitian-recommended pick that contains just 130mg of sodium per cup while providing 5g of protein.
- Amy's Organic Low Sodium Chunky Tomato Soup: An excellent choice for those who prefer texture, featuring chunks of tomatoes, onions, and carrots with only 75mg of sodium per serving.
Low-Point Soup Tips
- Zero-Point Bulk: To make this soup even more filling, stir in some sautéed spinach or riced cauliflower at the end. It adds volume for zero points.
- The Dipping Secret: Instead of a traditional grilled cheese, use a light bread or a low-carb wrap with a wedge of light creamy Swiss cheese for a satisfying crunch that fits your goals.
What to serve with Tomato Soup
Tomato soup is a classic comfort food that pairs wonderfully with a variety of dishes. Here’s a list of foods that complement its rich and tangy flavor perfectly:
- Air Fryer Grilled Cheese Sandwich with Mayo - Perhaps the most classic pairing, a crispy, gooey grilled cheese sandwich dipped into tomato soup is a match made in heaven.
- Air Fryer Garlic Bread - The aromatic flavors of garlic bread make it a great side for mopping up delicious tomato soup.
- Crackers or Croutons - Add some crunch to your soup with a handful of your favorite crackers or homemade croutons.
- Air Fryer Frozen Mozzarella Sticks - Cheese and tomato are a well-loved combination; mozzarella sticks provide a delightful, cheesy texture that pairs well with the smoothness of the soup.
Other Recipes to Try
If you tried this Low Sodium Tomato Soup orany other recipe on my website, please please leave a 🌟 star rating and let me know how you go in the 📝 comments below. I love hearing from you! Follow along on Tiktok @jennarecipediaries
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Low Sodium Tomato Soup
- Prep Time: 10min
- Cook Time: 30min
- Total Time: 45min
- Yield: 4 1x
- Category: Easy
- Method: Oven
- Cuisine: American
Description
Guys, this soup recipe couldn't be easier, and I LOVE finding easy recipes. This is going to be my go to recipe for Tomato Soup from now on.
Ingredients
- 8-10 tomatoes, halved
- 2 medium onions, quartered
- 4 cloves garlic
- 2 Tbsp olive oil
- ⅓ cup sliced fresh basil
- salt and pepper, to taste (omit salt if on a low sodium diet)
Instructions
- Place halved tomatoes, quartered onions, and garlic cloves into a large bowl.
- Add oil and season well with salt and pepper. Stir well to coat.
- Pour the vegetables onto a baking tray and roast at 400 degrees for 30 minutes.
- Remove tray from oven let cool for 5 minutes.
- Place roasted vegetables in blender along with sliced basil and blend until smooth.
- Add salt and pepper as necessary.
- Heat soup on the stove, if necessary.
- Serve!
- Serving Size: 1 cup
Notes
WW Points 2 Click here to see in recipe builder (will have to log in)
Nutrition
- Serving Size: 1
- Calories: 92
- Sugar: 2
- Fat: 9
- Saturated Fat: 1
- Carbohydrates: 4
- Fiber: 1
- Protein: 1
Toni says
OMG! I was craving tomato soup and grilled cheese sandwich so bad. This hit the spot perfectly. It was an added bonus that I didn't need to add cream. Just delicious. Adding to the fall/winter rotation. Thanks a bunch.
Laura Mizner says
This soup is so delicious. I'm making it again today. Just wonderful.
Kate says
I made this for lunch today. I have the 48oz pitcher so I cut the recipe in half and it was just right. I was amazed how light and fluffy the soup came out. Also used the no salt seasoning from Costco when I roasted the veggies.
I'm making this for a friend on Saturday that has food restrictions so it's fantastic that dairy is optional.
Patti says
I would love to make this for my large family but wary of multiplying the ingredients times 6. A soup recipe for 1 was rather surprising. Did you use Roma tomatoes? Looks amazing!
Jenna says
Glad you and your family likes it!
Lynn says
This soup is outstanding. I roasted my veffies for about 45 minutes so they’d be bursting with flavor. I also added three roasted red peppers from a jar packed in oil and flipped on the vitamix. I added about a cup of water to thin it down a bit, as this comes out really thick. So, so good. Thank you for this wonderful recipe. It’ll be a family favorite.
Jenna says
LOL thanks I didn't even realize that but the recipe instructions were correct.
Barb says
You'll need to correct the time for the roasting of the tomato & onion mixture. 400 degrees for 400 minutes?
Kim says
I made this soup for lunch today. It was so easy and soooo good! I agree a little parmesan or asiago cheese to top it off. Yum 🙂
Jenna says
I just made this soup, so easy and delicious. I garnished it with a little fresh Asiago cheese and fresh basil. This is a keeper.