Tomato Soup with Spices Low Fat

Warm up with a comforting bowl of Tomato Soup with Spices, a low-fat recipe that’s rich in flavor and utterly satisfying. This vibrant soup combines the sweetness of ripe canned tomatoes with a medley of aromatic spices like cumin, paprika, cinnamon, and optional cayenne for an irresistible depth of flavor. A touch of honey or maple syrup balances the acidity, while fresh basil leaves provide a bright, herbaceous finish. Ready in just 30 minutes, this healthy tomato soup is perfect for busy weeknights, meal prepping, or serving as a light appetizer. With minimal olive oil and no heavy creams, this dish delivers a guilt-free indulgence that’s vegetarian, low in sodium, and bursting with heartwarming goodness.

Nutriscore Rating: 79/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 teaspoon olive oil
• 1 medium yellow onion, finely chopped
• 2 large garlic cloves, minced
• 1 teaspoon cumin seeds
• 1 teaspoon paprika
• 0.5 teaspoon ground cinnamon
• 0.25 teaspoon cayenne pepper (optional, for heat)
• 28 ounces canned tomatoes (crushed or diced)
• 2 cups low-sodium vegetable broth
• 1 teaspoon honey or maple syrup
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 5 leaves fresh basil leaves (optional, for garnish)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

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

Step 3

Stir in the minced garlic, cumin seeds, paprika, cinnamon, and cayenne pepper (if using). Cook for 1-2 minutes, stirring frequently, until the spices are aromatic.

Step 4

Pour in the canned tomatoes and their juices, followed by the vegetable broth. Stir well to combine.

Step 5

Bring the mixture to a gentle boil, then reduce the heat and let it simmer uncovered for 15 minutes, stirring occasionally.

Step 6

After 15 minutes, stir in the honey (or maple syrup), salt, and black pepper. Taste and adjust seasoning, if needed.

Step 7

Using an immersion blender, carefully blend the soup until smooth. Alternatively, transfer the soup in batches to a blender and puree before returning it to the pot.

Step 8

Heat the pureed soup gently if it has cooled during blending. Avoid boiling.

Step 9

Serve hot in bowls, garnished with fresh basil leaves, if desired.

Nutrition Facts

Serving size	1427.9 grams (1427.9g)

Amount per serving	% Daily Value*
Calories	426

Total Fat 16.80g	22%
Saturated Fat 2.30g	12%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 2467mg	107%
Total Carbohydrate 66.20g	24%
Dietary Fiber 14.40g	51%
Total Sugars 35.90g
Protein 9.70g	19%

Vitamin D 0IU	0%
Calcium 247mg	19%
Iron 9mg	48%
Potassium 2052mg	44%

*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: 33.2%

Protein: 8.5%

Carbs: 58.2%