Skip to main content

Modified recipe from the T. Colin Campbell Centre for Nutrition Studies.
Contributed by: Kate McGoey-Smith, DipNrsg, MSW, RSW, FM, Certified Food for Life Instructor. 

PHight the cold with a soup that’s low in salt but high in flavour! This velvety soup delicately blends the flavours of tomato and basil; the perfect mix that will make you want to have a second bowl!


  • 900ml of no-salt veggie broth
  • ½ cup of water
  • 1 can (796ml) of no-salt diced tomatoes
  • 1 large onion, diced
  • 6 tsp. minced garlic
  • 2 cups of cauliflower, washed and diced
  • 3 Medjool dates, with pits removed
  • ¼ cup of fresh basil, shredded, or 3-4 squares of frozen basil
  • 1 cup nutritional yeast
  • black pepper to taste


  • Combine all ingredients in an electric pressure cooker (Instant Pot).
  • Secure pressure cooker lid and close vent. Set on “Manual” for 4 minutes.
  • When ingredients are cooked, puree contents with a blender to obtain smooth and creamy texture.
  • Try lining your soup bowl with baby spinach greens for a fresh and healthy twist.


Nutritional information: recipe makes ~ 6 servings; ~ 36 mg of salt per serving