Low Salt Vegetable Soup Recipe for Healthy Eating

When it comes to comfort food that warms the soul without compromising on health, a low salt vegetable soup is an unbeatable choice. This recipe is specially designed for those who watch their sodium intake but still crave a hearty, flavorful, and nourishing meal.

Packed with fresh vegetables and aromatic herbs, this soup is not only delicious but also incredibly easy to make. Whether you’re recovering from illness, managing hypertension, or simply aiming for a cleaner diet, this low salt vegetable soup offers a perfect balance of taste and nutrition.

Beyond just being healthy, this soup is a versatile base that can be customized with your favorite veggies and spices, making it ideal for any season. It’s light enough to enjoy as a starter or filling enough to serve as a main dish.

Plus, it’s a great way to use up leftover vegetables, reducing food waste while boosting your daily vegetable intake. Ready your pots and get ready for a soothing bowl of goodness!

Why You’ll Love This Recipe

This low salt vegetable soup recipe is a game changer for those wanting to enjoy a flavorful meal without excess sodium. Here’s why you’ll fall in love with it:

• Heart-healthy and low in sodium: Perfect for anyone looking to reduce salt without sacrificing taste.
• Rich in nutrients: Loaded with a variety of fresh vegetables, providing fiber, vitamins, and antioxidants.
• Easy and quick to prepare: Minimal prep and one pot cooking makes it perfect for busy weeknights.
• Customizable: You can easily swap in your favorite vegetables or add herbs and spices like chilli powder for a little extra kick.
• Great for meal prep: This soup stores well and tastes even better the next day.

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 3 cloves garlic, minced
• 2 medium carrots, diced
• 2 celery stalks, diced
• 1 medium zucchini, diced
• 1 cup green beans, chopped into 1-inch pieces
• 1 medium potato, peeled and diced
• 1 cup chopped kale or spinach
• 1 can (14 oz) diced tomatoes, no salt added
• 6 cups low sodium vegetable broth
• 1 teaspoon dried thyme
• 1 teaspoon dried basil
• Freshly ground black pepper, to taste
• Juice of half a lemon
• Optional: 1/2 teaspoon smoked paprika or a pinch of crushed red pepper flakes

Equipment

• Large soup pot or Dutch oven
• Knife and cutting board
• Wooden spoon or heat-resistant spatula
• Measuring cups and spoons
• Ladle for serving
• Optional: Blender or immersion blender (if you prefer a creamier texture)

Instructions

1. Heat the olive oil in your soup pot over medium heat. Add the chopped onion and sauté for about 5 minutes, or until translucent and fragrant.
2. Add the minced garlic and cook for another 1-2 minutes, stirring frequently to avoid burning.
3. Stir in the carrots, celery, and potatoes. Cook for about 5 minutes, stirring occasionally to soften the vegetables slightly.
4. Add the zucchini, green beans, and kale or spinach. Mix well to combine all the vegetables.
5. Pour in the low sodium vegetable broth and the canned diced tomatoes. Stir in the dried thyme, basil, and freshly ground black pepper. If you’re using smoked paprika or crushed red pepper flakes, add them now.
6. Bring the soup to a boil, then reduce heat to low and cover. Let it simmer for 25-30 minutes, or until all the vegetables are tender.
7. Remove the soup from heat and stir in the lemon juice. This adds a lovely brightness that enhances the flavors without salt.
8. Optional step: Use an immersion blender to puree part of the soup for a creamier texture, or leave it chunky if you prefer.
9. Taste and adjust seasonings. Since this is a low salt recipe, consider adding herbs like fresh parsley or a splash of balsamic vinegar if desired.
10. Serve hot with your favorite bread or a side salad.

Tips & Variations

“Using fresh herbs and lemon juice is a fantastic way to enhance flavor without adding salt.”

• Vegetable swaps: Feel free to replace any vegetables with what you have on hand. Sweet potatoes, butternut squash, or peas work beautifully.
• Add protein: For a heartier meal, add cooked beans, lentils, or tofu cubes.
• Spice it up: Try adding a teaspoon of your favorite low sodium spice blend or a dash of hot sauce for extra flavor.
• Make it creamy: Blend part of the soup with a handful of soaked cashews or a splash of coconut milk for a luscious texture without dairy.
• Storage: Store leftovers in an airtight container in the fridge for up to 4 days, or freeze for up to 3 months.

Nutrition Facts

Serving Suggestions

This low salt vegetable soup pairs wonderfully with a variety of sides to complete your meal.

• Serve with a slice of crusty whole grain bread or a warm soft gluten free vegan bread for a cozy, filling meal.
• Top with fresh herbs like parsley or cilantro for a burst of freshness.
• Pair with a light salad such as a simple lemon vinaigrette or a crunchy cauliflower salad to add texture and nutrients.
• For a protein boost, serve alongside a scoop of cooked quinoa or lentils, or a side of 15 bean soup.

Conclusion

This low salt vegetable soup recipe is a perfect example of how healthy eating doesn’t have to be bland or complicated. With a simple combination of fresh vegetables, aromatic herbs, and a thoughtful cooking process, you can enjoy a delicious, heart-healthy meal that fits seamlessly into your lifestyle.

It’s easy to customize and makes excellent leftovers, so you’ll always have a nourishing option ready to go.

Whether you’re managing dietary restrictions or simply want to add more vegetables to your diet, this soup is a wonderful addition to your culinary repertoire. Don’t forget to explore other fantastic recipes like A to Z Vegetarian Recipes for Every Meal and Occasion or try adding some wholesome grains with Ancient Grains Vegetarian Recipes for Healthy Delicious Meals.

Happy cooking and enjoy your healthy, flavorful soup!

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