Low Sodium Vegetable Soup Recipe for Healthy Eating

Looking for a comforting, healthy, and heart-friendly meal? This low sodium vegetable soup recipe is just what you need!

Perfect for anyone aiming to reduce their salt intake without sacrificing flavor, this soup is packed with fresh vegetables and herbs that bring natural taste and nutrition to your bowl. Whether you’re managing hypertension, following a specialized diet, or simply want a wholesome meal, this soup offers warmth, satisfaction, and nourishment in every spoonful.

With easy-to-find ingredients and straightforward steps, you can whip up this delicious soup in under an hour. Plus, it’s a fantastic way to use up seasonal veggies and customize with your favorite flavors.

Dive into this recipe for a delightful, heart-healthy dish that’s perfect all year round!

Why You’ll Love This Recipe

This low sodium vegetable soup stands out for many reasons. First, it’s incredibly versatile — you can swap veggies depending on what’s fresh or what you have on hand.

The recipe focuses on maximizing flavor through herbs, spices, and natural vegetable broth instead of salt, making it a great option for those watching their sodium intake.

Additionally, it’s a nutrient powerhouse, loaded with fiber, vitamins, and antioxidants. This soup is perfect as a light lunch, a starter, or a wholesome dinner.

It’s also vegan and gluten-free, catering to various dietary preferences. If you love comforting, healthy meals that don’t compromise on taste, this recipe will quickly become a favorite in your kitchen.

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 3 medium carrots, diced
• 2 celery stalks, diced
• 1 medium zucchini, diced
• 1 cup green beans, chopped into 1-inch pieces
• 1 cup chopped tomatoes (fresh or canned, no salt added)
• 6 cups low sodium vegetable broth
• 1 teaspoon dried thyme
• 1 teaspoon dried basil
• 1/2 teaspoon black pepper, freshly ground
• 1 bay leaf
• 2 cups fresh spinach or kale, roughly chopped
• 1 tablespoon fresh parsley, chopped (optional, for garnish)
• Salt substitute or lemon juice to taste (optional)

Equipment

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

Instructions

1. Heat olive oil in a large soup pot over medium heat. Add the chopped onion and sauté for 3-4 minutes until translucent and fragrant.
2. Add minced garlic and cook for another 1 minute, stirring frequently to prevent burning.
3. Incorporate diced carrots and celery, stirring occasionally for about 5 minutes until they begin to soften.
4. Add zucchini, green beans, and chopped tomatoes. Stir well to combine all vegetables.
5. Pour in the low sodium vegetable broth and add the dried thyme, basil, black pepper, and bay leaf. Stir gently.
6. Bring the soup to a boil, then reduce the heat to low and let it simmer uncovered for 25-30 minutes, or until all the vegetables are tender.
7. Remove the bay leaf and stir in the fresh spinach or kale. Let it cook for another 3-5 minutes until the greens are wilted.
8. Taste the soup and adjust seasoning with a splash of lemon juice or a salt substitute if desired. Remember, the goal is to keep sodium low, so use sparingly.
9. Serve hot, garnished with fresh parsley for a burst of color and extra freshness.

Tips & Variations

To boost the flavor without adding salt, try roasting your vegetables before adding them to the pot. Roasting caramelizes their natural sugars and deepens the overall taste of the soup.

Feel free to experiment with different vegetables such as butternut squash, sweet potatoes, or bell peppers. For a protein boost, add cooked lentils or beans during the simmering step.

If you prefer a creamier soup, blend half of the soup with an immersion blender and mix it back in.

Herbs like rosemary or oregano can add a lovely twist. For an extra layer of warmth, sprinkle in a pinch of smoked paprika or a dash of chili powder — check out our Chilli Powder Recipe Vegan: Easy Homemade Spice Blend for a homemade mix.

This soup freezes well, so make a large batch and enjoy it for busy days ahead.

Nutrition Facts

Serving Suggestions

This low sodium vegetable soup pairs wonderfully with a slice of whole grain bread or a small side salad for a balanced meal. For a heartier option, add a scoop of cooked quinoa or brown rice on the side or directly into the soup.

Try it alongside our Amazing Vegan Pasta Recipes for Easy Delicious Meals for a complete dinner spread, or serve with a simple avocado toast to keep things fresh and light. This soup also makes a perfect starter for a multi-course meal featuring other vegetarian delights like those found in our A to Z Vegetarian Recipes for Every Meal and Occasion.

Conclusion

Embracing a low sodium diet doesn’t mean you have to compromise on flavor or satisfaction. This low sodium vegetable soup recipe is a shining example of how simple, wholesome ingredients can come together to create a delicious, nutritious meal that supports heart health and overall wellbeing.

Its versatility and vibrant flavors make it a go-to recipe for busy weeknights or cozy weekend lunches.

By focusing on fresh vegetables, herbs, and careful seasoning, this soup proves that healthy cooking can be easy and rewarding. Whether you’re new to low sodium cooking or a seasoned pro, this recipe will inspire you to enjoy soup season with a healthy twist.

Don’t forget to explore more tasty and wholesome recipes like our Cheap Vegetarian Recipes For Families Everyone Will Love to keep your meals exciting and nutritious!

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