Creole Tomato Soup Low Fat

Dive into the bold and vibrant flavors of the South with this Low-Fat Creole Tomato Soup. Packed with aromatic veggies like diced yellow onion, green bell pepper, and celery, this soup gets its signature zest from Creole seasoning, dried thyme, and a subtle touch of brown sugar. The combination of crushed tomatoes and low-sodium vegetable broth creates a hearty yet light base, while an optional dash of hot sauce adds just the right amount of heat. Low in fat but rich in flavor, this soup is pureed to a silky smoothness (or left chunky for rustic charm) and finished with a sprinkle of fresh parsley. Serve it with a scoop of brown rice for a comforting, nutrient-packed meal that’s perfect for cozy lunches or light dinners. Ideal for fans of healthy, Louisiana-inspired cuisine, this recipe brings the taste of Creole cooking to your kitchen in just 45 minutes!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 teaspoon olive oil
• 1 medium yellow onion, diced
• 1 medium green bell pepper, diced
• 2 stalks celery stalks, diced
• 3 cloves garlic, minced
• 28 ounces canned crushed tomatoes, low sodium
• 4 cups low-sodium vegetable broth
• 1 tablespoon Creole seasoning
• 1 teaspoon dried thyme
• 1 whole bay leaf
• 1 teaspoon brown sugar
• 1 teaspoon hot sauce (optional)
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped (for garnish)
• 1 cup cooked brown rice (optional, for serving)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion, green bell pepper, and celery. Sauté for 5-7 minutes until softened.

Step 3

Add the minced garlic and cook for an additional 1 minute, stirring frequently.

Step 4

Stir in the crushed tomatoes, vegetable broth, Creole seasoning, thyme, bay leaf, and brown sugar.

Step 5

Bring the mixture to a boil, then reduce the heat to a simmer.

Step 6

Season with salt, black pepper, and optional hot sauce if you like extra heat.

Step 7

Simmer the soup uncovered for 20 minutes, stirring occasionally.

Step 8

Remove the bay leaf and use an immersion blender to puree the soup until smooth, or leave it chunky if preferred.

Step 9

Taste and adjust seasoning as needed.

Step 10

Serve hot, garnished with chopped parsley. Optionally, serve with a scoop of cooked brown rice for added texture and heartiness.

Nutrition Facts

Serving size	(2193.2g)

Amount per serving	% Daily Value*
Calories	681.4

Total Fat 17.7g	0%
Saturated Fat 2.7g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 3759.2mg	0%
Total Carbohydrate 121.5g	0%
Dietary Fiber 22.4g	0%
Total Sugars 38.3g
Protein 17.3g	0%

Vitamin D 0IU	0%
Calcium 271.5mg	0%
Iron 6.2mg	0%
Potassium 3350.5mg	0%

*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.

Source of Calories

Fat: 22.3%

Protein: 9.7%

Carbs: 68.0%