Updated: Apr 11
I love tomato soup, but boxed and canned tomato soups are notoriously high in added sugar, which I don't love. Plus, tomato soup doesn't have much protein, and it's important to get protein at each of your meals and snacks. I wanted an easy, low-sugar tomato soup with plenty of protein, so I set out to make it, and it's now one of my favorite winter recipes! A soup like this makes it easier to stick to balanced eating practices, with veggies, fiber, and protein to keep you feeling your best! I've been making a big batch and eating it on repeat lately. I hope you love my low-sugar tomato soup with pasta as much as I do!
Benefits of homemade soup vs canned soup
Sure, canned soup is easy to prepare, saves you time, and can be stored for longer periods of time, but there are many benefits of making your own soup at home.
For instance, canned soup is often loaded with added sugar, whereas this version has no added sugar. Canned soups also tend to have a high amount of salt added to enhance the flavor and increase their shelf-life. Of course, salt is okay in moderation, but by making homemade soup, you are able to control the amount of salt added.
Making your own soup also means you can use broth instead of cream as the base. This will lower the saturated fat content of the soup and lower the calories per serving. If you like a cream-based soup, you can add extra pureed veggies or use alternatives like yogurt, non-dairy-based milk or low-fat milk.
Lastly, you can make a high-fiber soup by adding nutritious plant foods, like legumes, and using plenty of vegetables.
What makes this recipe so nutritious?
This recipe boasts an impressive 24 grams of protein and 19 grams of fiber per serving. You’re getting a good amount of fiber thanks to the addition of chickpea pasta, chickpeas, carrots, and spinach. On top of that, chickpea pasta has double the amount of protein compared to whole wheat or white pasta.
In terms of the veggies, you’ll get a vitamin A boost from the carrots and a good dose of vitamin C from the diced tomatoes. An added bonus in all of this is that chickpeas are a great source of plant-based iron, and combining plant-based iron with vitamin C helps your body absorb the iron better.
Using vegetable broth in your soup is great for hydration and incorporates additional vitamins and minerals that can support your immune system and overall health during the winter season.
Ingredient Swaps + Substitutions
Chickpea Pasta: If chickpea pasta isn't up your alley, you can use another type of penne pasta. It's important to note that the protein content will be lower if you use regular wheat-based pasta, as chickpeas are higher in protein.
Frozen spinach: If you don't have frozen spinach, you can use fresh spinach or substitute kale. Any leafy green should be just as delicious!
Chickpeas: Don’t have chickpeas? You can swap with white beans instead.
Tips + Tricks
Use a high-powered blender: This will give your soup an extra smooth and creamy texture when you add the mixture to a powerful blender at high speed.
Make extra: This is the perfect recipe to make in bulk! Once you've made the soup, allow it to cool fully, and then portion the soup into containers. You can either refrigerate it to eat over the next 3-5 days or freeze it for up to 3 months.
Low-sodium vegetable broth: If you want to control your sodium intake, opt for a low-sodium vegetable broth.
Simmer, simmer simmer: The longer you leave your soup to simmer once adding the broth, the more flavorful it will be.
Low-Sugar Tomato Soup with Pasta
2 hearty servings
4 c vegetable broth (divided)
½ onion, diced
2-3 cloves garlic, minced
½ cup chopped carrots (you can use baby carrots)
1 can chickpeas, drained and rinsed
1 can diced tomatoes
1 tsp Italian seasoning
1 tsp salt
2 oz (1/2 dry cup) chickpea pasta
1 cup frozen spinach
Add a splash of broth to a large pot and bring to a boil over medium-high heat. Add onion, garlic, and carrots, and cook for 3-5 min until the onions have softened. Add chickpeas, tomatoes, Italian seasoning, and salt, and cook for another 3 min.
Bring the soup to a boil and add pasta, cooking for about 7 minutes or until pasta is done (I like it al dente).
Turn off the heat and stir in the spinach.