Low Sodium Tomato Soup – HTK

VHSO Dietitian demonstrates how to make a healthy, cost-friendly, low sodium tomato soup.

Homemade Tomato Soup

Back away from the tomato soup can! (Because it’s FULL of salt and sugar.) When winter weather calls for a steamy bowl of tomato soup, whip up this easy and vastly healthier alternative. This recipe freezes well, just leave out the yogurt until you’re ready to eat.

Ingredients:
1 tablespoon olive oil
1 onion, finely chopped
3 cloves garlic, finely chopped
2 large cans crushed tomatoes
4 cups homemade broth or low sodium broth
3 sprigs fresh oregano or rosemary or basil
½ cup yogurt
Red/Black pepper to taste

Directions:
Heat olive oil over medium heat, add onions and garlic, and cook for about 6 min, stirring occasionally, until translucent. Add broth, oregano, and tomatoes, and bring up to a boil. Simmer gently until thickened, about 45 minutes. Remove oregano sprigs. Remove from heat, and wait until it’s stopped bubbling completely before whisking in yogurt.

Nutrition facts below are based on a 1.5 cup serving
Nutrient Amount % of Daily Target or Limit
Total Calories 99 5% limit
Protein 6 g 13% target
Carbohydrate 14 g 11% target
Dietary Fiber 5 g 20% target
Total Sugars 8 g No daily target or limit
Added Sugars 0 g No daily target or limit
Total Fat 4 g No daily target or limit
Saturated Fat 1 g 4% limit
Monounsaturated Fat 2 g No daily target or limit
Polyunsaturated Fat 1 g No daily target or limit
Linoleic Acid 1 g 5% target
α-Linolenic Acid 0.0 g 4% target
Omega 3 – EPA 0 mg No daily target or limit
Omega 3 – DHA 0 mg No daily target or limit
Cholesterol 1 mg 0% limit
Minerals
Calcium 126 mg 13% target
Potassium 650 mg 14% target
Sodium‡ 325 mg 14% limit
Copper 212 µg 24% target
Iron 2 mg 10% target
Magnesium 31 mg 10% target
Phosphorus 115 mg 16% target
Selenium 3 µg 5% target
Zinc 1 mg 8% target
Vitamins
Vitamin A 50 µg RAE 7% target
Vitamin B6 0.3 mg 25% target
Vitamin B12 0.2 µg 10% target
Vitamin C 32 mg 42% target
Vitamin D 0 µg 0% target
Vitamin E 2 mg AT 11% target
Vitamin K 9 µg 10% target
Folate 25 µg DFE 6% target
Thiamin 1.4 mg 125% target
Riboflavin 0.2 mg 20% target
Niacin 4 mg 26% target
Choline 24 mg 6% target

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