In recent weeks, I’ve had to slightly change my diet to try and reduce sodium (and table salt) intake for the sake of my kidneys. In the process of reading articles on low sodium diets/recipes I got a really distinct impression: the recipes out there tend to be for diabetics or the elderly, and generally are pretty frumpy. When we started this blog I knew I wanted to spend some time trying to make low-sodium vegetarian dishes more appealing to the pedestrian eater (and to save any fellow no-salt people from having to work with recipes on lowsodiumcooking.com, which is great for nutrition value info and if you want to keep on eating animal protein, but decidedly low on veg options and, well, aesthetics). Because tomato soup is an old favorite for the winter months, I will attempt to give the old Campbell’s variety a long overdue makeover.
For the base:
3 cups tomato puree (canned is fine)
1-2 cups can of crushed tomatoes
1 cup water
1-2 cups soy milk
1/2 cup sour cream or plain yogurt
1 teaspoon each of pepper, garlic powder, basil leaves, and oregano
For added variation:
1 medium white onion
3 cloves garlic
1 cup shredded kale
1 cup mushrooms, chopped
2 tablespoons olive oil
Combine all the soup base ingredients in a large soup pot/saucepan and mix with a whisk. While that’s heating (do not bring to a boil) preheat a pan with the olive oil and saute the onion, garlic, kale, and mushrooms for about 5-7 minutes or until browned. Season the soup base with pepper, garlic powder, basil leaves, and oregano. Ladle portions into bowls and add the sauteed vegetables to the soup. Serve warm. This soup is easily made vegan by using soy sour cream (or leaving it out entirely). If you feel like just having the soup without the added veggies, a sprinkling of cheddar cheese or parmesan is always good. Again, to make it vegan use a soy variety like Daiya cheese which is the best soy cheese I’ve tried thus far.