Cooking and Meal Prep Recipes Low-Sodium Tomato Basil Soup By Kaleigh McMordie, MCN, RDN, LD Kaleigh McMordie, MCN, RDN, LD Facebook LinkedIn Twitter Kaleigh McMordie, MCN, RDN, LD, is an intuitive eating registered dietitian with a master's in clinical nutrition. Learn about our editorial process Updated on March 09, 2022 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Kristy Del Coro, MS, RDN, LDN Medically reviewed by Kristy Del Coro, MS, RDN, LDN LinkedIn Twitter Kristy is a licensed registered dietitian nutritionist and trained culinary professional. She has worked in a variety of settings, including MSKCC and Rouge Tomate. Learn about our Medical Review Board Print Kaleigh McMordie, MCN, RDN, LD (161 ratings) Total Time: 45 min Prep Time: 5 min Cook Time: 40 min Servings: 4 (1 1/2 cups each) Nutrition Highlights (per serving) 82 calories 1g fat 16g carbs 5g protein Show Nutrition Label Hide Nutrition Label Nutrition Facts Servings: 4 (1 1/2 cups each) Amount per serving Calories 82 % Daily Value* Total Fat 1g 1% Saturated Fat 0g 0% Cholesterol 1mg 0% Sodium 35mg 2% Total Carbohydrate 16g 6% Dietary Fiber 4g 14% Total Sugars 11g Includes 0g Added Sugars 0% Protein 5g Vitamin D 1mcg 5% Calcium 94mg 7% Iron 1mg 6% Potassium 822mg 17% *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. Most canned soups—even the reduced-sodium versions—are very high in sodium. If you are following a low-sodium eating plan or simply looking to reduce your overall sodium intake, making your own soup is a great solution. Homemade soup is also a great way to use up fresh vegetables and add a serving of blood pressure-friendly foods to your meal. Tomatoes are naturally high in the antioxidant lycopene, which is a carotenoid that may help prevent cancer and cardiovascular disease. Using fresh summer tomatoes and basil makes this healthy tomato basil soup extra flavorful without all the salt. Roasted red peppers add a nice subtle sweetness, and milk adds a little dose of protein. Add a pinch of freshly cracked black pepper and serve with a fresh green salad for a light and healthy lunch. Ingredients 6 large tomatoes 1 large red bell pepper 4 cloves garlic 3/4 cup skim milk (or milk of choice) 1 tsp freshly cracked black pepper 1/4 cup fresh basil leaves Preparation Heat oven to 400F. Line a baking sheet with parchment paper. Cut the bell pepper in half and remove the seeds and stem. Place tomatoes, red pepper, and garlic on the baking sheet and roast for 10 minutes. Remove garlic and flip the pepper and tomatoes. Return to oven for another 20 minutes. Remove from the oven and allow vegetables to cool. Once cooled, peel the skins from the pepper and tomatoes. Add all ingredients to a high-powered blender and blend until smooth. Heat soup to the desired temperature in a saucepan over low heat and serve immediately. Variations and Substitutions You can use 1/2 tablespoon dried basil in place of fresh basil if you don’t have fresh. Make your soup dairy-free by using your favorite plant milk like reduced-fat coconut milk or cashew milk—just be sure to use an unflavored and unsweetened option. Cooking and Serving Tips Serve with a salad, half a sandwich, or a piece of crusty bread for a balanced lunch. Drizzle with extra virgin olive oil and freshly torn basil leaves for an additional flavor boost.Reheat leftovers on the stove over low heat.Enjoy it cold as a refreshing meal on a hot day. Rate this Recipe You've already rated this recipe. Thanks for your rating! 1 Source Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Thies F, Mills LM, Moir S, Masson LF. Cardiovascular benefits of lycopene: Fantasy or reality?. Proc Nutr Soc. 2017;76(2):122-129. doi:10.1017/S0029665116000744 By Kaleigh McMordie, MCN, RDN, LD Kaleigh McMordie, MCN, RDN, LD, is an intuitive eating registered dietitian with a master's in clinical nutrition. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Advertiser Disclosure × The offers that appear in this table are from companies that partner with and compensate Verywell Fit for displaying their offer. These partnerships do not impact our editorial choices or otherwise influence our editorial content.