For just a little longer than it takes to bring a can of tomato soup to a boil, whip up this tomato soup that is much lower in sodium—and much tastier too. The addition of fresh basil bumps the flavor of this soup up a notch.

This recipe is provided by the American Heart Association.

Ingredients

• 3 14.5-ounce cans no-salt-added diced tomatoes
• 2 cups fat-free milk
• 1/2 teaspoon garlic powder
• 1/2 teaspoon pepper
• 1/8 teaspoon salt * Or salt substitute if appropriate; adjust according to specific dietary needs and in accordance with provider instruction.
• 1 1/2 cups fresh basil leaves, coarsely chopped and 2 tablespoons fresh basil leaves, minced, divided use
• 1/2 teaspoon baking soda

Directions

1. In a medium saucepan, stir together the tomatoes, milk, garlic powder, pepper and salt.
2. Bring to a boil over high heat. Reduce the heat to low. Simmer for 15 minutes. Stir in the 1 1/2 cups basil leaves. Cook for 5 minutes.
3. Remove the pan from the heat. Stir in the baking soda (which will make the soup foam for a minute). Using a handheld immersion blender, carefully puree the mixture until smooth. Alternatively, carefully pour the mixture into a food processor or blender, venting the lid to allow steam to escape. Working in batches, puree the soup. Ladle into bowls. Sprinkle each with 1 teaspoon minced basil.

Serves 6

Cooking Tips:

• Don’t have fresh basil? Stir in 2 teaspoons dried basil when you add the garlic powder.
• Stirring in a touch of baking soda once the soup is off the heat helps reduce the acidity from the tomatoes — a small step that makes a big impact on the soup’s flavor.

Keep it Healthy: Many canned tomatoes are packed with extra sodium, so be sure to look for the no-salt-added variety.

Nutritional Analysis (per serving): Calories 79, Total Fat 0.0 g (Saturated Fat 0.0g, Trans Fat 0.0 g, Polyunsaturated Fat 0.0 g, Monounsaturated Fat 0.0g), Cholesterol 2 mg, Sodium 212 mg, Carbohydrates 14 g, Fiber 2 g, Sugars 10 g, Added Sugars 0, Protein 5 g.

Dietary Exchanges: 2 vegetable, ½ fat-free milk

Johns Hopkins Medicine is a proud local sponsor of the American Heart Association, Greater Maryland Region.