Instant Creme of Tomato Soup

A country-style low-sodium, vegan version


8 oz can of 'no sodium added' tomato sauce
½ C non-fat plain soy or rice milk
pinch of dried oregano
pinch of dried basil
pepper to taste
1 t powdered onion
salt-reduced soy sauce, tamari or Bragg's Liquid Aminos to taste

Mix all ingredients in a sauce pan and simmer 3 minutes, but do not boil.

One 12 oz serving, 99.3 calories:   1% from fat (0.07 g),  82% from carbohydrates (20.15 g),  17% from protein (4.3 g).  Sodium 66 mg,  Fiber 3.4 g.


Healing Heart Hint

For those on a very low sodium diet, this soup can be made without any added salt. A small amount of salt enhances this recipe, but it will still be very low sodium compared to traditional tomato soups. Each teaspoon of low-salt soy sauce or tamari will add 100 mg of sodium per 12 oz serving.

Onion powder can be made with dried chopped onions in a coffee mill.

This recipe, thickened with a little corn starch or whole wheat flour, can be used as a pasta sauce or over vegetables, rice or potatoes.

For tomato-rice soup, mix in ½ C cooked brown rice.

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