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🍅 Creamy Low Sodium Tomato Soup
🌍 Cultural Introduction
Tomato soup is a beloved classic across cultures—from Spanish gazpacho to Indian tamatar shorba to Italian pappa al pomodoro. This creamy version draws inspiration from American diner nostalgia and Mediterranean simplicity, blending ripe tomatoes with herbs and plant-based creaminess. It’s a symbol of warmth, healing, and home—often served with bread, shared in schools, or offered in hospitals for its gentle digestibility.
🍲 Yield and Cooking Time
Yield: 8 servings (16 oz each)
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Low Sodium Creamy Tomato Soup
🧾 Ingredients (Standard Measurements)
1 tbsp olive oil
1 medium yellow onion, diced
2 garlic cloves, minced
1 tbsp tomato paste (no salt added)
1 tsp dried basil
½ tsp dried oregano
¼ tsp black pepper
¼ tsp smoked paprika
4 cups chopped fresh tomatoes or no-salt-added canned tomatoes
2 cups low-sodium vegetable broth or water
½ cup unsweetened coconut milk or oat milk
1 tsp apple cider vinegar or lemon juice
Fresh basil or parsley (for garnish)
👨🍳 Step-by-Step Cooking Process
Sauté aromatics: Heat olive oil in a pot. Add onion and garlic, cook until translucent (5–7 minutes).
Add tomato paste and spices: Stir in tomato paste, basil, oregano, pepper, and paprika. Cook for 1 minute.
Add tomatoes and broth: Stir in chopped tomatoes and broth. Bring to a boil, then reduce to simmer.
Simmer: Cover and cook for 25 minutes until tomatoes are soft.
Blend: Use an immersion blender or transfer to a blender for a smooth texture.
Add cream and acid: Stir in coconut/oat milk and vinegar/lemon juice. Simmer for 5 more minutes.
Serve hot: Garnish with fresh herbs and enjoy.
🥕 Nutritional Benefits
Tomatoes: Rich in lycopene, vitamin C, and potassium.
Onions & Garlic: Support immune health and digestion.
Coconut/Oat Milk: Adds creaminess without saturated fat or dairy.
Low Sodium: Heart-friendly and suitable for dietary resets.
🧂 Key Flavor Building Highlights
Tomato paste: Deepens umami without added salt.
Smoked paprika: Adds warmth and complexity.
Acid balance: Vinegar or lemon brightens and enhances tomato sweetness.
🌱 Fun Facts About Ingredients
Tomatoes: Originally from South America, once feared as poisonous in Europe!
Oregano: Used in ancient Greek medicine for respiratory health.
Coconut milk: A staple in Southeast Asian and Caribbean cooking, prized for its richness.
👐 Hands-On Techniques for Flavor
Sweating onions: Releases natural sugars for sweetness.
Toasting spices: Activates essential oils for deeper aroma.
Blending hot soup: Creates velvety texture—just vent the lid slightly!
🇺🇸 American Nutritional Facts (Per 16 oz Serving)
Calories: ~180
Protein: 4g
Carbohydrates: 20g
Fiber: 5g
Fat: 8g
Sodium: ~140mg
Vitamin C: 60% DV
Potassium: 15% DV
Calcium: 10% DV
💡 Pro Tips
Use roasted tomatoes for extra depth.
Add a pinch of baking soda to reduce acidity if needed.
Freeze in 16 oz jars for hydration tracking and easy reheating.
🔄 Ingredient Substitutions
Original Ingredient | Substitute Option |
Coconut/Oat Milk | Cashew cream or unsweetened almond milk |
Tomato Paste | Roasted red pepper puree |
Onion | Leek or shallot |
Garlic | Garlic-infused oil (for low-FODMAP) |
Basil/Oregano | Thyme or Italian seasoning blend |
🌿 Garnishes to Enhance the Soup
Chopped fresh basil or parsley
Swirl of unsweetened plant-based yogurt
Toasted chickpeas or pumpkin seeds
Cracked black pepper or lemon zest
🍷 Beverage Pairing Suggestions
Hot: Chamomile tea or rosemary-infused water
Cold: Cucumber-mint water or unsweetened iced green tea
Fermented: Low-sodium beet kvass or ginger kombucha
🧘 Digestive Rituals
Sip slowly and pause between spoonfuls.
Add a few fennel seeds to your post-meal tea.
Sit upright and breathe deeply after eating to support digestion.
🕯️ Rituals for Mindful Eating
Begin with a moment of gratitude for the farmers and cooks.
Eat in silence for the first few bites to savor the warmth.
Invite conversation about the soup’s cultural roots and ingredients.
💧 Hydration Reminder
Each 16 oz bowl counts toward your daily hydration goals! Tomatoes are over 90% water, and broth-based soups are excellent for maintaining fluid balance—especially during Whole30, Paleo, or low-sodium resets.