Creamy Tomato Basil Soup | Heart Healthy Soup Recipes
This lighter creamy tomato basil soup gives you silky comfort without the extra salt or heavy cream. It’s bright, smooth, and made for one or two servings.
This recipe is great when you cook for one or two. It uses pantry-friendly ingredients and a single pot, so cleanup stays quick.
The blender makes the texture velvety. If you prefer even gentler textures, you can strain it for an ultra-smooth finish.
Ingredients You’ll Need
- 1 tablespoon extra-virgin olive oil
- 1 small yellow onion, finely chopped (or 1/2 of a medium onion)
- 1 garlic clove, minced (optional if garlic upsets your digestion)
- 1 (14.5 oz) can no-salt-added diced tomatoes or 2 cups chopped fresh tomatoes (peeled)
- 1/2 cup low-sodium vegetable broth
- 1/4 cup plain low-fat Greek yogurt or 1/4 cup silken tofu (for dairy-free)
- 2 tablespoons milk or unsweetened plant milk (almond or oat)
- 2 tablespoons fresh basil, torn (or 1 teaspoon dried basil)
- Pinch of ground black pepper
- Optional: 1/2 teaspoon maple syrup or honey to balance acidity
You can serve this creamy tomato basil soup with a small side of soft bread, mashed potato, or a light salad if you like.
Step-by-Step Recipe
- Heat the olive oil in a small saucepan over medium-low heat. Add the chopped onion and a pinch of pepper. Cook slowly, stirring occasionally, until very soft and translucent, about 8–10 minutes.
- Add the garlic and stir for about 30 seconds. If garlic bothers you, skip it or add just a small piece.
- Add the canned tomatoes with their juices and the low-sodium broth. Bring to a gentle simmer and let simmer 8–10 minutes to meld flavors and soften tomato bits.
- Remove the pot from heat. Stir in the Greek yogurt or silken tofu and the milk. Use an immersion blender in the pot, or transfer to a countertop blender and blend until silky smooth.
- For the softest texture, pass the blended soup through a fine-mesh sieve. Return the soup to low heat to warm through—do not boil.
- Stir in the torn basil and taste. Add a tiny pinch of salt only if needed and a touch of maple syrup if the tomatoes are very acidic. Serve warm with an optional basil leaf and drizzle of olive oil.
Tips and Easy Variations
Texture & digestion
- Strain blended soup through a fine sieve to remove seeds and skins for extra-smooth texture.
- Use silken tofu instead of yogurt for a dairy-free, gentler option.
- Cook tomatoes and onions longer to help break down fiber and ease digestion.
Flavor & swaps
- Balance acidity with 1/2 teaspoon maple syrup or a small drizzle of honey if needed.
- For lower sodium, choose no-salt-added tomatoes and low-sodium broth and skip added salt.
- Add 2 tablespoons plain cottage cheese or a scoop of white beans before blending for extra protein and creaminess.
Serving ideas
- Serve with soft bread, mashed potato, or a light salad for a gentle meal.
- Garnish with a small basil leaf and a light drizzle of olive oil for visual appeal.
- Adjust garlic amount or omit entirely if it upsets digestion.
Heart-Healthy Reminders
- Use no-salt-added canned tomatoes and low-sodium broth to control sodium.
- Taste before adding salt and follow your doctor’s guidance on sodium intake.
- Choose silken tofu and plant milk for lower saturated fat and a dairy-free option.
Storage and Leftovers
Fridge
Cool the soup and store in an airtight container in the fridge for up to 3 days.
Freezer
To freeze, leave 1 inch headspace and freeze up to 2 months. Thaw in the fridge overnight before reheating.
Reheating
Reheat gently on the stove over low heat, stirring often. Do not boil; warm slowly to preserve creaminess.
Conclusion
Give this creamy tomato basil soup a try for a small, soothing meal that’s gentle on digestion. It’s a simple, heart-conscious choice that gives you silky comfort in a light, low-salt bowl.
This small-batch recipe adapts easily to dietary needs—swap yogurt for silken tofu, skip garlic, or strain for an ultra-smooth texture to suit your preferences.
FAQ
Can I use fresh tomatoes?▶
Yes. Peel fresh tomatoes by scoring an X on the bottom, blanching for 30–60 seconds, cooling in ice water, and slipping off the skins. Use about 2 cups chopped fresh tomatoes in place of the canned variety.
How can I make the soup thicker?▶
Blend in a small cooked potato or 2 tablespoons of white beans before blending. Both add creaminess and body without changing the gentle, mild flavor.
