Low Sodium Vegan Tomato Soup

Warm, comforting, and heart-healthy, this Low Sodium Vegan Tomato Soup is the perfect bowl of goodness for any meal. Made with simple, wholesome ingredients like no-salt-added diced tomatoes, fresh vegetables, and unsweetened plant-based milk, this recipe delivers bold flavors without the need for added sodium. The aromatic blend of dried basil, oregano, and a hint of black pepper enhances the natural sweetness of the tomatoes, while a touch of creaminess is achieved using your favorite dairy-free milk. With just 10 minutes of prep time and a 30-minute cook time, this easy tomato soup is ideal for busy weeknights or meal prepping. Serve it with a slice of crusty vegan bread or a side salad for a satisfying low sodium, plant-based meal that's as nutritious as it is delicious.

Nutriscore Rating: 82/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 tablespoon Olive oil
• 1 medium Yellow onion, diced
• 3 Garlic cloves, minced
• 1 medium Carrot, peeled and diced
• 1 medium Celery stalk, diced
• 28 ounces Canned no-salt-added diced tomatoes
• 3 cups Unsalted vegetable broth
• 2 tablespoons Tomato paste
• 1 Bay leaf
• 1 teaspoon Dried basil
• 1 teaspoon Dried oregano
• 0.25 teaspoon Black pepper (freshly ground)
• 0.5 cup Unsweetened plant-based milk (e.g., almond, oat, or soy milk)
• 2 tablespoons Fresh parsley (optional for garnish)

Directions

Step 1

In a large pot or Dutch oven, heat the olive oil over medium heat.

Step 2

Add the diced onion and sauté for 3-4 minutes, until softened and translucent.

Step 3

Stir in the minced garlic, diced carrot, and diced celery. Cook for another 5 minutes, stirring occasionally, until the vegetables are slightly tender.

Step 4

Add the canned no-salt-added diced tomatoes, unsalted vegetable broth, tomato paste, bay leaf, dried basil, dried oregano, and freshly ground black pepper. Stir well to combine.

Step 5

Bring the mixture to a gentle boil, then reduce the heat to low. Cover the pot and let it simmer for 20 minutes, allowing the flavors to meld together.

Step 6

Remove the bay leaf from the pot. Use an immersion blender to puree the soup until smooth, or carefully transfer the soup in batches to a blender and blend until creamy. Return the soup to the pot if using a blender.

Step 7

Stir in the unsweetened plant-based milk to add creaminess. Taste and adjust seasoning if needed (note: salt is omitted to keep the recipe low sodium).

Step 8

Serve hot, garnished with fresh parsley if desired, alongside crusty vegan bread or a side salad.

Nutrition Facts

Serving size	(2014.2g)

Amount per serving	% Daily Value*
Calories	476.1

Total Fat 18.1g	0%
Saturated Fat 2.4g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 425.0mg	0%
Total Carbohydrate 70.8g	0%
Dietary Fiber 21.6g	0%
Total Sugars 40.2g
Protein 12.2g	0%

Vitamin D 50IU	0%
Calcium 472.4mg	0%
Iron 6.5mg	0%
Potassium 2683.0mg	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: 32.9%

Protein: 9.9%

Carbs: 57.2%