14 Low Sodium Soup Recipes That Don’t Sacrifice Taste

Looking to savor delicious soups without all the extra sodium? I’ve rounded up 14 amazing low sodium soup recipes that don’t skimp on flavor. From creamy broccoli and cauliflower to hearty vegetable soup, these dishes are brimming with fresh ingredients and aromatic herbs. Perfect for those wanting nutritious and satisfying meals without the added salt. Let’s explore these scrumptious options that can elevate your cozy dinners!

Hearty Vegetable Soup

Low sodium diets are essential for maintaining heart health and managing certain medical conditions, but that doesn’t mean you have to sacrifice flavor. This Hearty Vegetable Soup is packed with a variety of colorful vegetables and aromatic herbs, providing a delicious and wholesome meal without the extra salt.

It’s perfect for a cozy dinner or a healthy lunch, and its flexibility allows you to use whatever vegetables you have on hand. This recipe serves 4 to 6 people and is perfect for sharing with family or friends. The natural flavors of carrots, celery, tomatoes, and more are enhanced with herbs like thyme and basil, creating a rich and satisfying broth.

This soup isn’t only low in sodium but also high in nutrients, making it a nourishing choice for anyone looking to enjoy a tasty, health-conscious meal.

Ingredients:

• 2 tablespoons olive oil
• 1 large onion, diced
• 2 cloves garlic, minced
• 3 carrots, peeled and sliced
• 2 stalks celery, sliced
• 2 potatoes, peeled and diced
• 1 zucchini, sliced
• 1 bell pepper, diced
• 1 cup green beans, trimmed and cut into 1-inch pieces
• 1 can (14.5 oz) no-salt-added diced tomatoes
• 6 cups low-sodium vegetable broth
• 1 teaspoon dried basil
• 1 teaspoon dried thyme
• 1 bay leaf
• Freshly ground black pepper to taste
• 2 cups baby spinach
• 1 tablespoon fresh lemon juice
• Fresh parsley for garnish

Instructions:

1. Prepare the Vegetables: Begin by washing and preparing all your vegetables. Dice the onion, mince the garlic, slice the carrots and celery, and dice the potatoes, zucchini, and bell pepper. Trim the green beans and cut them into 1-inch pieces.
2. Sauté the Aromatics: In a large pot, heat the olive oil over medium heat. Add the diced onion and minced garlic, stirring frequently until the onion becomes translucent and the garlic is fragrant, about 3-4 minutes.
3. Add Vegetables: Add the sliced carrots, celery, potatoes, zucchini, bell pepper, and green beans to the pot. Cook for about 5 minutes, stirring occasionally, until the vegetables begin to soften.
4. Build the Soup Base: Stir in the no-salt-added diced tomatoes, along with their juices. Pour in the low-sodium vegetable broth, and add the dried basil, thyme, bay leaf, and black pepper. Stir to combine.
5. Simmer the Soup: Bring the soup to a gentle boil, then reduce the heat to low. Cover the pot and let it simmer for 25-30 minutes, or until the vegetables are tender and flavors have melded together.
6. Add Spinach and Final Touches: Stir in the baby spinach and cook for an additional 2-3 minutes, until the spinach is wilted. Remove the bay leaf from the pot, then add the fresh lemon juice and adjust the seasoning with more black pepper if needed.
7. Garnish and Serve: Ladle the soup into bowls and garnish with freshly chopped parsley. Serve hot and enjoy your nutritious, low-sodium meal.

Extra Tips:

For a thicker soup, you can mash some of the potatoes against the side of the pot or use an immersion blender to blend part of the soup.

Adjust the vegetables to your preference or what’s in season; sweet potatoes and butternut squash make great additions. If you prefer a spicier flavor, add a pinch of red pepper flakes or a dash of hot sauce.

Creamy Broccoli and Cauliflower Soup

Indulge in a comforting bowl of Creamy Broccoli and Cauliflower Soup, a perfect dish for those looking to enjoy a hearty meal without the excess sodium. This luscious soup combines the earthy flavors of broccoli and cauliflower, offering a delightful taste that’s both nourishing and satisfying.

The creaminess of the soup is achieved without using heavy creams, making it a healthy choice for those mindful of their sodium intake. Whether you’re enjoying it as a starter or as a main course, this soup is sure to warm you up on a chilly day.

Our recipe elevates the natural flavors of the vegetables with a blend of low-sodium broth and aromatic herbs. The process is simple, allowing you to create a delicious meal with minimal effort. This dish is perfect for serving to family and friends, with enough to satisfy 4-6 people. The ingredients are readily available, making it an easy addition to your weekly meal rotation.

Let’s explore the ingredients and steps required to whip up this delightful dish.

Ingredients for 4-6 servings:

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 head of broccoli, cut into florets
• 1 head of cauliflower, cut into florets
• 4 cups low-sodium vegetable broth
• 1 cup unsweetened almond milk
• 1 teaspoon dried thyme
• 1/2 teaspoon black pepper
• Salt to taste (optional)
• 1/4 cup nutritional yeast (optional, for a cheesy flavor)
• Fresh parsley for garnish

Cooking Instructions:

1. Sauté the Aromatics: In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until the onion becomes translucent and fragrant, about 5 minutes.
2. Add the Vegetables: Stir in the broccoli and cauliflower florets, ensuring they’re well-coated with the onion and garlic mixture. Cook for an additional 5 minutes, stirring occasionally.
3. Simmer the Soup: Pour in the low-sodium vegetable broth and bring the mixture to a boil. Reduce the heat to low, cover the pot, and let the soup simmer for about 20 minutes, or until the vegetables are tender.
4. Blend the Soup: Remove the pot from heat and allow it to cool slightly. Using an immersion blender, puree the soup until smooth. Alternatively, you can transfer the soup in batches to a countertop blender.
5. Add Creaminess and Season: Return the pot to low heat and stir in the almond milk, dried thyme, black pepper, and nutritional yeast if using. Adjust the seasoning with salt to taste if desired. Heat through, stirring occasionally, until the soup is warm.
6. Garnish and Serve: Ladle the soup into bowls and garnish with fresh parsley before serving.

Extra Tips:

For an extra creamy texture, you can substitute half of the almond milk with coconut milk. To enhance the flavor, consider roasting the broccoli and cauliflower before adding them to the soup. This will bring out their natural sweetness and add depth to the dish.

If you prefer a chunkier soup, reserve some of the cooked broccoli and cauliflower pieces before blending and add them back after the soup has been pureed. Remember, if you’re watching your sodium intake, taste the soup before adding extra salt, as the flavors develop over time.

Classic Chicken and Wild Rice Soup

Classic Chicken and Wild Rice Soup is a comforting, hearty dish perfect for chilly days or when you’re craving something soothing. This low sodium version retains all the flavors you love without the extra salt, making it a healthier choice for you and your family. Packed with tender chicken, nutty wild rice, and a mix of aromatic vegetables, this soup is a meal in itself that can be enjoyed as lunch or dinner.

The rich broth gets its depth from a blend of herbs and spices, while the wild rice adds a satisfying chewiness that complements the soft vegetables and shredded chicken. This recipe serves 4-6 people, allowing for generous portions or leftovers that can be easily stored and reheated. It’s a simple yet delightful dish that brings warmth and nourishment to your table.

Ingredients for 4-6 servings:

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 3 cups low sodium chicken broth
• 2 cups water
• 1 cup wild rice, rinsed and drained
• 2 cups cooked, shredded chicken breast
• 1 cup unsalted frozen peas
• 1 bay leaf
• Freshly ground black pepper to taste
• 2 tablespoons fresh parsley, chopped

Cooking Instructions:

1. Prepare the Vegetables: Begin by heating the olive oil in a large pot over medium heat. Add the chopped onion, carrots, and celery. Sauté for about 5 minutes, or until the vegetables start to soften and the onions become translucent.
2. Add Aromatics: Stir in the minced garlic, dried thyme, and dried rosemary. Cook for an additional 1-2 minutes, until the garlic is fragrant but not burnt.
3. Simmer the Soup: Pour in the low sodium chicken broth and water, then add the rinsed wild rice. Stir in the bay leaf and bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 35-40 minutes, or until the rice is tender.
4. Incorporate the Chicken: Add the shredded chicken breast and frozen peas to the pot. Stir well and let the soup simmer for an additional 5-10 minutes, until all ingredients are heated through.
5. Season and Serve: Remove the bay leaf and season the soup with freshly ground black pepper to taste. Stir in the fresh parsley just before serving for a burst of fresh flavor.

Extra Tips:

To guarantee the wild rice cooks evenly, make sure to rinse it thoroughly before adding it to the soup. This removes excess starch and prevents the rice from becoming gummy.

If you have any leftover soup, store it in an airtight container in the refrigerator for up to three days. When reheating, you may need to add a little more broth or water, as the rice will continue to absorb liquid.

Additionally, feel free to customize the vegetables according to what’s in season or what you have on hand, such as adding mushrooms or spinach for extra nutrition.

Spiced Lentil and Carrot Soup

Spiced Lentil and Carrot Soup is a hearty and flavorful dish that’s perfect for those looking to maintain a low sodium diet without sacrificing taste. This soup combines the earthy flavors of lentils with the natural sweetness of carrots, all enhanced by a blend of warming spices. It’s a comforting meal that can be enjoyed on its own or as a starter to a larger meal. The recipe is simple to follow and is ideal for both beginner and experienced cooks looking for a nutritious and satisfying dish.

This soup not only offers a delightful taste but is also packed with essential nutrients. Lentils are a great source of protein and fiber, while carrots provide a good amount of beta-carotene, which is beneficial for eye health. The spices used in the recipe not only add depth of flavor but also provide various health benefits, such as anti-inflammatory properties.

This Spiced Lentil and Carrot Soup is suitable for a serving size of 4-6 people, making it perfect for family dinners or for meal prepping for the week ahead.

Ingredients for Spiced Lentil and Carrot Soup (Serves 4-6):

• 1 tablespoon olive oil
• 1 large onion, finely chopped
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon ground turmeric
• 1/4 teaspoon cayenne pepper (optional for spice)
• 3 large carrots, peeled and diced
• 1 cup red lentils, rinsed
• 6 cups low-sodium vegetable broth
• 1 cup coconut milk
• Salt to taste (optional)
• Freshly ground black pepper to taste
• Juice of 1 lemon
• Fresh cilantro, chopped, for garnish

Cooking Instructions:

1. Prepare the Ingredients: Begin by gathering all your ingredients and prepping them. Chop the onion, mince the garlic, grate the ginger, and dice the carrots. Rinse the lentils thoroughly under cold water to remove any debris.
2. Sauté the Aromatics: In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes until it becomes translucent. Stir in the minced garlic and grated ginger and cook for another 1-2 minutes, until fragrant.
3. Add the Spices: Sprinkle in the ground cumin, coriander, turmeric, and optional cayenne pepper. Stir the mixture well to coat the onions and release the spices’ aromas, cooking for about 1 minute.
4. Incorporate Vegetables and Lentils: Add the diced carrots to the pot and stir to combine. Then, add the rinsed red lentils, stirring everything together to guarantee the lentils are well mixed with the vegetables and spices.
5. Simmer the Soup: Pour in the low-sodium vegetable broth and bring the mixture to a boil. Once boiling, reduce the heat to low and let the soup simmer for about 25-30 minutes, or until the lentils and carrots are tender.
6. Blend for Creaminess: Once the lentils and carrots are cooked through, use an immersion blender to partially puree the soup until you reach your desired consistency. You can also use a regular blender, blending in batches if necessary.
7. Finish with Coconut Milk and Lemon: Stir in the coconut milk and let the soup heat through. Add salt and pepper to taste, and finish with a squeeze of fresh lemon juice to brighten the flavors.
8. Serve and Garnish: Ladle the soup into bowls and garnish with freshly chopped cilantro before serving.

Extra Tips:

When making Spiced Lentil and Carrot Soup, it’s important to monitor the soup’s consistency as it cooks. Lentils absorb a lot of liquid, so you may need to add more broth or water if the soup becomes too thick.

Adjust the spice levels according to your preference, especially if you’re serving children or those sensitive to heat. This soup can be stored in the refrigerator for up to 3 days, and it often tastes even better the next day as the flavors meld together.

For a complete meal, consider serving the soup with a side of whole-grain bread or a fresh green salad.

Tomato Basil Soup

Tomato Basil Soup is a comforting and delicious dish that’s perfect for any time of the year. This low sodium version retains all the classic flavors of a traditional tomato basil soup while keeping the salt content minimal, making it a healthier choice for those watching their sodium intake. The vibrant taste of fresh tomatoes, the aromatic scent of basil, and a hint of garlic combine to create a satisfying soup that can be enjoyed as a starter or a light meal.

This recipe is designed to serve 4-6 people and can be easily doubled or halved to suit your needs. Using fresh, high-quality ingredients is key to achieving the best flavor. You can serve this soup with a slice of crusty bread or a simple salad for a complete meal. Whether you’re a seasoned chef or a beginner in the kitchen, this recipe is straightforward and easy to follow.

Ingredients (Serves 4-6):

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 3 cloves garlic, minced
• 6 cups fresh tomatoes, chopped (or two 28-ounce cans of no-salt-added crushed tomatoes)
• 2 cups low-sodium vegetable broth
• 1 teaspoon sugar
• 1/2 teaspoon black pepper
• 1/4 teaspoon red pepper flakes (optional)
• 1/2 cup fresh basil leaves, chopped
• 1/2 cup heavy cream (optional)
• Fresh basil leaves for garnish

Cooking Instructions:

1. Prepare the Ingredients: Start by gathering all your ingredients. Chop the onion, mince the garlic, and if using fresh tomatoes, verify they’re washed and chopped into small pieces. Chop the basil leaves and set them aside.
2. Sauté the Aromatics: In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes until it becomes translucent. Stir in the minced garlic and cook for an additional minute until fragrant, being careful not to burn the garlic.
3. Cook the Tomatoes: Add the chopped tomatoes (or canned tomatoes) to the pot. Stir in the low-sodium vegetable broth, sugar, black pepper, and red pepper flakes if using. Bring the mixture to a simmer and let it cook for about 20 minutes, allowing the flavors to meld together.
4. Blend the Soup: Once the soup has simmered, remove it from the heat. Use an immersion blender to puree the soup until smooth. Alternatively, you can blend the soup in batches using a countertop blender. Be cautious when blending hot liquids.
5. Add the Basil and Cream: Return the pureed soup to the pot over low heat. Stir in the chopped basil leaves and the heavy cream (if using). Let the soup heat through for another 5 minutes, verifying it doesn’t come to a boil.
6. Adjust Seasoning and Serve: Taste the soup and adjust the seasoning if necessary, adding more black pepper or basil to your liking. Ladle the soup into bowls and garnish with fresh basil leaves before serving.

Extra Tips:

When making this low sodium tomato basil soup, consider using ripe, in-season tomatoes for the best flavor. If fresh tomatoes aren’t available, opt for high-quality canned tomatoes with no added salt.

If you prefer a thicker soup, you can reduce the vegetable broth slightly or cook the soup longer to allow it to thicken naturally. For a vegan version, omit the heavy cream or replace it with a plant-based alternative like coconut milk.

Remember that the flavor of the soup will deepen over time, so consider making it a day ahead for even better taste.

Butternut Squash and Apple Soup

This Butternut Squash and Apple Soup is a delightful combination of creamy butternut squash and tart apples, creating a perfect balance of flavors. The soup isn’t only delicious but also low in sodium, making it a healthy option for those watching their salt intake. With the natural sweetness of the squash and apples, there’s no need for additional salt, allowing the ingredients to shine through.

This comforting soup is perfect for a cozy dinner or as a starter to a holiday meal. The soup is easy to prepare and requires minimal ingredients, all of which contribute to its rich flavor profile. Roasting the butternut squash brings out its natural sweetness, while the apples add a touch of tartness to the mix. Combined with aromatic herbs and a hint of spice, this soup is both nourishing and satisfying.

Serve it with a crusty bread or a light salad for a well-rounded meal that your family will love.

Ingredients for 4-6 servings:

• 1 medium butternut squash (about 2 pounds), peeled, seeded, and cubed
• 2 large apples, peeled, cored, and chopped
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg
• 2 tablespoons olive oil
• Freshly ground black pepper to taste
• Optional: 1/4 cup unsweetened coconut milk or cream for serving
• Fresh thyme or parsley for garnish

Cooking Instructions:

1. Preheat the Oven: Begin by preheating your oven to 400°F (200°C). This will be used to roast the butternut squash, which enhances its natural sweetness.
2. Prepare the Squash: Place the cubed butternut squash on a baking sheet. Drizzle with 1 tablespoon of olive oil and sprinkle with freshly ground black pepper. Toss to coat evenly and spread out in a single layer. Roast in the preheated oven for about 25-30 minutes, or until the squash is tender and slightly caramelized.
3. Sauté the Aromatics: In a large pot, heat the remaining 1 tablespoon of olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes. Add the minced garlic and cook for another minute until fragrant.
4. Combine Ingredients: Add the roasted butternut squash, chopped apples, ground cinnamon, and ground nutmeg to the pot. Stir well to combine all the ingredients.
5. Simmer the Soup: Pour in the low-sodium vegetable broth and bring the mixture to a boil. Once boiling, reduce the heat to low and let it simmer for about 20 minutes, or until the apples are soft.
6. Blend the Soup: Use an immersion blender to puree the soup in the pot until smooth. Alternatively, you can transfer the soup in batches to a blender and blend until smooth. Be cautious with the hot liquid.
7. Adjust Consistency: If the soup is too thick for your liking, add a little more vegetable broth or water until you reach the desired consistency. Taste and adjust seasoning with additional pepper if necessary.
8. Serve: Ladle the soup into bowls and, if desired, drizzle with a little coconut milk or cream. Garnish with fresh thyme or parsley and serve hot.

Extra Tips:

When selecting apples for this recipe, opt for varieties that hold their shape well during cooking, like Granny Smith or Honeycrisp, as they provide the right balance of sweetness and tartness.

If you’re using a blender to puree the soup, work in batches and allow the steam to escape to prevent pressure build-up. For added depth of flavor, try roasting the apples along with the squash.

This soup can be stored in an airtight container in the refrigerator for up to 3 days, making it convenient for meal prep.

Mushroom Barley Soup

Mushroom Barley Soup is a hearty and nutritious dish perfect for those looking to enjoy a flavorful meal without the high sodium content typically found in store-bought soups. This recipe combines earthy mushrooms with nutty barley, creating a comforting bowl that’s both filling and healthful.

The umami richness of the mushrooms, enhanced by the natural sweetness of carrots and onions, makes for a satisfying soup that can be enjoyed as a main course or a starter. This low sodium version maintains all the taste by utilizing fresh herbs and spices to elevate the natural flavors of its ingredients.

Perfect for a family meal, this recipe yields enough to serve 4-6 people, making it ideal for a cozy dinner or for meal prepping throughout the week. With minimal preparation and a straightforward cooking process, Mushroom Barley Soup is an excellent choice for both novice and experienced cooks.

Ingredients (Serves 4-6):

• 1 cup pearl barley
• 2 tablespoons olive oil
• 1 large onion, diced
• 3 cloves garlic, minced
• 3 carrots, sliced
• 2 celery stalks, sliced
• 1 pound mushrooms, sliced
• 8 cups low sodium vegetable broth
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 1 bay leaf
• Black pepper to taste
• 2 tablespoons fresh parsley, chopped

Cooking Instructions:

1. Prepare Ingredients: Start by rinsing the pearl barley under cold water until the water runs clear. This removes excess starch and prevents the barley from becoming too gummy during cooking.
2. Sauté Vegetables: Heat the olive oil in a large pot over medium heat. Add the diced onion and sauté for about 3-4 minutes until translucent. Stir in the garlic, carrots, and celery, and continue to cook for another 5 minutes until the vegetables start to soften.
3. Cook Mushrooms: Add the sliced mushrooms to the pot and cook for about 7-8 minutes. Stir occasionally until the mushrooms release their moisture and start to brown.
4. Add Broth and Barley: Pour in the low sodium vegetable broth and bring the mixture to a gentle boil. Add the rinsed barley, dried thyme, rosemary, bay leaf, and a few grinds of black pepper. Stir well to combine.
5. Simmer Soup: Reduce the heat to low, cover the pot, and let the soup simmer for about 45 minutes, or until the barley is tender and has absorbed the flavors of the broth.
6. Final Touches: Remove the bay leaf and taste for seasoning. Adjust the black pepper if needed. Stir in fresh parsley before serving to add a fresh, vibrant flavor to the soup.

Extra Tips:

For an even deeper flavor, consider using a mix of mushroom varieties, such as cremini, shiitake, or portobello. If you prefer a thicker consistency, you can blend a portion of the soup and return it to the pot.

To save time, prepare the vegetables the night before. This soup also freezes well, making it a convenient option for batch cooking. Just be sure to cool it completely before storing in airtight containers.

Zesty Black Bean Soup

Zesty Black Bean Soup is a delicious and flavorful dish that’s perfect for those looking to enjoy a hearty meal without the extra sodium. This soup combines the rich taste of black beans with a medley of vegetables and spices to create a dish that’s both nutritious and satisfying.

Perfect for a family dinner or a cozy night in, Zesty Black Bean Soup is sure to become a staple in your low-sodium recipe collection. This soup isn’t only easy to make but also packed with protein and fiber, making it a wholesome choice for any occasion.

The zesty flavor comes from a blend of spices that bring out the natural flavors of the beans and vegetables. Whether you’re serving it as an appetizer or the main course, Zesty Black Bean Soup is sure to delight your taste buds while keeping your sodium intake in check.

Ingredients (serves 4-6):

• 2 tablespoons olive oil
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1 green bell pepper, diced
• 1 red bell pepper, diced
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 teaspoons ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon black pepper
• 1/4 teaspoon cayenne pepper (optional for extra heat)
• 4 cups low-sodium vegetable broth
• 3 cans (15 ounces each) of no-salt-added black beans, drained and rinsed
• 1 can (14.5 ounces) of no-salt-added diced tomatoes
• Juice of 1 lime
• 1/4 cup fresh cilantro, chopped

Instructions:

1. Prepare the Vegetables: Begin by heating the olive oil in a large pot over medium heat. Add the diced onion and sauté for about 3-4 minutes until it becomes translucent. Stir in the minced garlic and cook for an additional minute, making sure not to burn the garlic.

2. Add the Vegetables and Spices: Add the diced green and red bell peppers, chopped carrots, and celery to the pot. Sauté the vegetables for about 5-7 minutes until they start to soften.

Sprinkle in the ground cumin, smoked paprika, black pepper, and cayenne pepper (if using). Stir well to evenly coat the vegetables with the spices.

3. Combine Beans and Broth: Pour in the low-sodium vegetable broth, black beans, and diced tomatoes. Stir to combine all the ingredients. Bring the mixture to a boil over medium-high heat.

4. Simmer the Soup: Once boiling, reduce the heat to low and let the soup simmer uncovered for about 30 minutes. This allows the flavors to meld together and the soup to thicken.

5. Finish and Garnish: After simmering, remove the soup from heat and stir in the lime juice and chopped cilantro. Adjust seasoning to taste, if necessary, but remember to keep it low-sodium.

Extra Tips:

For a creamier texture, you can use an immersion blender to partially blend the soup, leaving some chunks for added texture. If you don’t have an immersion blender, you can also transfer a portion of the soup to a regular blender, blend until smooth, and then return it to the pot.

Additionally, try garnishing your Zesty Black Bean Soup with avocado slices or a dollop of low-sodium Greek yogurt for a delicious contrast to the zesty flavors.

Carrot Ginger Soup

By making this soup from scratch, you can control the sodium levels while still achieving a savory dish packed with flavor. The use of fresh vegetables and herbs guarantees that you get all the nutrients without the need for added salt. This recipe is tailored to serve 4-6 people, making it ideal for a family meal or for hosting guests. Additionally, the simple ingredients and straightforward steps make it accessible for cooks of any skill level.

Ingredients for 4-6 servings:

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 4 cups carrots, peeled and sliced
• 2 tablespoons fresh ginger, grated
• 4 cups low-sodium vegetable broth
• 1 cup coconut milk
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• Freshly ground black pepper, to taste
• Fresh parsley or cilantro, for garnish

Cooking Instructions:

1. Prepare the Ingredients: Start by peeling and slicing the carrots, chopping the onion, and grating the fresh ginger. Also, mince the garlic cloves to have everything ready before you start cooking.
2. Sauté the Aromatics: Heat the olive oil in a large pot over medium heat. Add the chopped onion and minced garlic, and sauté for about 5 minutes until the onion is translucent and fragrant.
3. Add the Carrots and Ginger: Stir in the sliced carrots and grated ginger. Cook for another 3 minutes, allowing the flavors to meld together.
4. Spice it Up: Sprinkle the ground cumin and coriander into the pot, stirring to coat the vegetables with the spices. This step enhances the depth of flavor in the soup.
5. Simmer the Soup: Pour in the low-sodium vegetable broth and bring the mixture to a boil. Once boiling, reduce the heat to a simmer and cover the pot. Let it cook for about 20-25 minutes, or until the carrots are tender.
6. Blend to Perfection: Once the carrots are soft, use an immersion blender to puree the soup until smooth and creamy. Alternatively, you can transfer the soup in batches to a countertop blender.
7. Finish with Coconut Milk: Stir in the coconut milk, and season with freshly ground black pepper to taste. Allow the soup to heat through for another 5 minutes.
8. Serve: Ladle the soup into bowls and garnish with fresh parsley or cilantro for a burst of color and freshness.

Extra Tips:

For a slightly different flavor profile, consider adding a hint of lemon or lime juice right before serving to brighten the soup. If you prefer your soup with a little more heat, add a pinch of cayenne pepper during the spice step.

To keep this dish even lower in sodium, verify all canned or packaged ingredients, like the coconut milk, are labeled low-sodium. For a thicker consistency, reduce the amount of vegetable broth or simmer the soup uncovered for a few extra minutes.

Enjoy your delicious and healthy Carrot Ginger Soup!

Smoky Split Pea Soup

Smoky Split Pea Soup is a comforting, hearty dish perfect for warming up on a chilly day. This low sodium version still packs a punch of flavor thanks to the addition of smoked paprika and fresh herbs. The split peas break down into a creamy texture as they simmer, creating a satisfying base for the soup.

With a combination of vegetables and spices, this dish is both nutritious and delicious, making it a great choice for those looking to reduce their sodium intake without sacrificing taste. This recipe serves 4-6 people, making it ideal for a family meal or for meal prepping for the week.

The soup is packed with protein and fiber from the split peas, making it not only filling but also beneficial for your health. The smoky undertones add depth to the dish, while the vegetables contribute to its wholesome character. Serve it with a slice of whole-grain bread or a side salad for a complete meal.

Ingredients:

• 2 cups dried split peas, rinsed
• 1 tablespoon olive oil
• 1 large onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground cumin
• 1 bay leaf
• 6 cups low-sodium vegetable broth
• 1 tablespoon fresh thyme leaves (or 1 teaspoon dried thyme)
• 1 tablespoon fresh parsley, chopped
• Ground black pepper to taste
• Lemon wedges for serving

Instructions:

1. Prepare the Ingredients: Begin by rinsing the dried split peas under cold water to remove any debris. Dice the onion, carrots, and celery, and mince the garlic cloves.
2. Sauté the Vegetables: In a large pot, heat the olive oil over medium heat. Add the diced onion, carrots, and celery. Sauté for about 5 minutes, or until the vegetables are softened and the onion is translucent. Add the minced garlic and cook for another minute, stirring constantly to prevent burning.
3. Add Spices and Broth: Stir in the smoked paprika, ground cumin, and bay leaf. Add the rinsed split peas to the pot, followed by the low-sodium vegetable broth. Stir to combine all the ingredients.
4. Simmer the Soup: Bring the mixture to a boil, then reduce the heat to low and cover the pot. Allow the soup to simmer for about 1 to 1.5 hours, or until the split peas are tender and have broken down to create a creamy texture. Stir occasionally to prevent sticking.
5. Finish with Herbs and Seasoning: Once the soup has reached the desired consistency, remove the bay leaf. Stir in the fresh thyme leaves and parsley. Season with ground black pepper to taste. If needed, adjust the seasoning, but be mindful of keeping it low sodium.
6. Serve: Ladle the soup into bowls and serve hot. Squeeze a lemon wedge over each serving to add a bright, tangy flavor that complements the smokiness of the soup.

Extra Tips:

For an even smokier flavor, consider adding a few drops of liquid smoke to the soup during the cooking process. If you prefer a smoother texture, use an immersion blender to blend the soup to your desired consistency.

Remember that the soup will thicken as it cools, so if reheating, you may need to add a little more broth or water to reach your preferred texture. Finally, this soup can easily be stored in the refrigerator for up to five days, making it a convenient make-ahead meal for busy weeks.

Sweet Potato and Kale Soup

Sweet Potato and Kale Soup is a delicious, hearty, and nutritious dish that warms you up on a chilly day while keeping your sodium intake low. This vibrant soup brings together the natural sweetness of sweet potatoes with the earthy flavors of kale, creating a wholesome and satisfying meal.

It’s perfect for anyone looking to enjoy a healthy and flavorful dish that doesn’t compromise on taste. This low sodium soup isn’t only easy to prepare but also packed with vitamins and minerals, making it an excellent choice for a nourishing family dinner.

The combination of sweet potatoes and kale provides a rich source of fiber, vitamins A and C, and other essential nutrients. Whether you’re following a low sodium diet or just looking for a comforting bowl of soup, this Sweet Potato and Kale Soup is sure to become a favorite in your recipe collection.

Ingredients for 4-6 servings:

• 2 tablespoons olive oil
• 1 large onion, chopped
• 3 cloves garlic, minced
• 2 medium sweet potatoes, peeled and diced
• 6 cups low-sodium vegetable broth
• 1 teaspoon dried thyme
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground black pepper
• 1 bunch kale, stems removed and leaves chopped
• 1 can (15 ounces) no-salt-added white beans, rinsed and drained
• 2 tablespoons lemon juice
• Fresh parsley, chopped for garnish (optional)

Cooking Instructions:

1. Prepare the Base: Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté for about 5 minutes, or until the onion becomes translucent. Stir in the minced garlic and cook for an additional minute until fragrant.
2. Add Sweet Potatoes: Add the diced sweet potatoes to the pot and stir well to coat them with the onion and garlic mixture. Cook for about 3-4 minutes, allowing the sweet potatoes to start softening.
3. Simmer the Soup: Pour in the low-sodium vegetable broth and bring the mixture to a gentle boil. Add the dried thyme, smoked paprika, and ground black pepper. Reduce the heat to a simmer and cook for about 15 minutes, or until the sweet potatoes are tender.
4. Incorporate Kale and Beans: Stir in the chopped kale and the rinsed white beans. Continue to simmer for another 5 minutes, or until the kale is wilted and tender.
5. Finish and Serve: Add the lemon juice to the soup and stir well. Taste and adjust seasoning if necessary. Serve hot, garnished with freshly chopped parsley if desired.

Extra Tips:

When preparing this Sweet Potato and Kale Soup, consider making it a day ahead. The flavors meld beautifully overnight, enhancing the taste.

Feel free to customize the soup by adding other low-sodium vegetables like carrots or celery for additional texture and flavor. If you prefer a creamier soup, blend a portion of it before adding the kale and beans.

Finally, always check the labels of your ingredients to confirm they’re low in sodium, especially the vegetable broth and canned beans. Enjoy your healthy and heartwarming soup!

Cabbage and White Bean Soup

Cabbage and White Bean Soup is a hearty and nutritious dish perfect for those looking to enjoy a flavorful meal without the added sodium. This soup combines the earthiness of white beans with the subtle sweetness of cabbage, creating a comforting bowl that’s both filling and healthy. It’s ideal for a chilly day or when you’re in the mood for something warm and nourishing.

By using low-sodium broth and fresh ingredients, you can easily regulate the salt content while still enjoying a delicious, full-flavored soup. This recipe serves 4-6 people and is a great option for a family meal or for meal prepping for the week. The ingredients are simple and affordable, making it a budget-friendly choice as well.

With a cooking time of about an hour, including preparation, you’ll have a satisfying soup ready to serve without much fuss. The following list will guide you through everything you need to prepare this delightful dish.

Ingredients:

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 carrots, peeled and diced
• 2 celery stalks, diced
• 1 small head of cabbage, cored and shredded
• 1 can (15 oz) low-sodium white beans, drained and rinsed
• 6 cups low-sodium vegetable broth
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 bay leaf
• Freshly ground black pepper, to taste
• Fresh parsley, chopped, for garnish (optional)

Cooking Instructions:

1. Prepare the Vegetables: Begin by chopping the onion, mincing the garlic, and dicing the carrots and celery. Shred the cabbage after removing its core. This preparation guarantees smooth cooking once you start the soup.
2. Sauté the Vegetables: In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 3-4 minutes until it becomes translucent. Stir in the garlic, carrots, and celery, and continue to cook for another 5 minutes, making sure the vegetables begin to soften.
3. Cook the Cabbage: Add the shredded cabbage to the pot and stir well to combine with the other vegetables. Cook for an additional 5 minutes, allowing the cabbage to wilt slightly.
4. Add Broth and Seasonings: Pour in the low-sodium vegetable broth and add the drained white beans. Stir in the thyme, oregano, bay leaf, and a few grinds of black pepper. Bring the mixture to a gentle boil.
5. Simmer the Soup: Once boiling, reduce the heat to low and cover the pot. Let the soup simmer for about 30 minutes, allowing the flavors to meld and the vegetables to become tender.
6. Final Touches: Taste the soup and adjust the seasoning if necessary, adding more black pepper to taste. Remove the bay leaf before serving.
7. Serve: Ladle the soup into bowls and garnish with fresh parsley if desired. Serve warm and enjoy the comforting flavors.

Extra Tips:

For added depth of flavor, consider using a splash of apple cider vinegar or a squeeze of lemon juice before serving to brighten the taste. If you prefer a thicker soup, mash some of the beans with a potato masher to create a creamier texture.

Additionally, this soup can be easily adapted by adding other vegetables like zucchini or spinach, or swapping white beans for chickpeas for variety. Remember that the soup’s flavors will continue to develop if made ahead and stored in the refrigerator for a day or two.

Corn and Potato Chowder

Corn and Potato Chowder is a comforting and hearty dish perfect for those looking to reduce their sodium intake without sacrificing flavor. This chowder combines the natural sweetness of corn and the creaminess of potatoes to create a satisfying meal that’s both nutritious and delicious.

The use of fresh herbs and vegetables guarantees that this chowder is packed with flavor, making it a great choice for a family dinner or a cozy night in. This recipe makes enough to serve 4-6 people, providing a wholesome and filling option for those watching their sodium levels.

By carefully selecting ingredients and using herbs and spices for flavor, you can enjoy a savory chowder that doesn’t rely on salt to taste great. This dish is also easy to prepare, making it an excellent choice for both novice and experienced cooks.

Ingredients:

• 4 cups low-sodium chicken or vegetable broth
• 2 cups fresh or frozen corn kernels
• 2 large potatoes, peeled and diced
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1 cup unsweetened almond milk or low-fat milk
• 1 tablespoon olive oil
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1/2 teaspoon freshly ground black pepper
• 1/4 cup chopped fresh parsley (optional for garnish)

Cooking Instructions:

1. Prepare the Vegetables: Begin by peeling and dicing the potatoes into small cubes. Finely chop the onion and mince the garlic cloves to have them ready for cooking.
2. Sauté the Aromatics: In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and sauté for about 3-4 minutes until the onion becomes translucent and fragrant.
3. Cook the Potatoes: Add the diced potatoes to the pot and stir well. Pour in the low-sodium broth, ensuring the potatoes are completely submerged. Bring the mixture to a boil, then reduce the heat and let it simmer for about 15 minutes, or until the potatoes are tender.
4. Add the Corn and Herbs: Stir in the corn kernels, dried thyme, and dried oregano. Continue to simmer for another 5 minutes, allowing the flavors to meld together.
5. Incorporate the Milk: Slowly add the unsweetened almond milk (or low-fat milk) to the pot, stirring continuously. Allow the chowder to heat through, but avoid bringing it to a boil to prevent curdling.
6. Season and Serve: Season the chowder with freshly ground black pepper. Taste and adjust the seasoning if necessary. Ladle the chowder into bowls and garnish with fresh parsley if using.

Extra Tips:

For a thicker chowder, you can partially mash some of the potatoes in the pot using a potato masher before adding the milk. This will naturally thicken the soup without the need for flour or cornstarch.

If you prefer a richer taste, consider adding a splash of cream or a dollop of low-fat sour cream before serving. Remember that fresh herbs like parsley or chives can elevate the dish’s flavor profile, making it even more delightful.

Red Pepper and Tomato Soup

This delicious and healthy Red Pepper and Tomato Soup is the perfect choice for those looking for a low sodium option without compromising on flavor. By using fresh ingredients and a blend of herbs, you can create a comforting soup that’s both nutritious and satisfying. With its vibrant color and rich taste, this soup makes for a wonderful appetizer or a light main course.

Perfect for a family meal or a cozy dinner for 4-6 people, this recipe emphasizes the natural sweetness of red peppers and tomatoes. By roasting the vegetables, we enhance their flavors, creating a depth that’s complemented by the gentle warmth of spices. Whether you’re following a low sodium diet or simply want to enjoy a wholesome bowl of soup, this recipe is sure to become a favorite in your kitchen.

Ingredients for 4-6 Servings:

• 4 large red bell peppers
• 6 medium ripe tomatoes
• 2 medium onions, chopped
• 4 cloves garlic, minced
• 4 cups low sodium vegetable broth
• 1 tablespoon olive oil
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 1/2 teaspoon black pepper
• Fresh basil leaves for garnish (optional)

Cooking Instructions:

1. Prepare the Vegetables: Preheat your oven to 400°F (200°C). Cut the red bell peppers in half, removing the seeds and stem. Place them cut side down on a baking sheet lined with parchment paper. Cut the tomatoes into quarters and add them to the baking sheet.
2. Roast the Vegetables: Drizzle the olive oil over the peppers and tomatoes. Roast in the preheated oven for about 25-30 minutes, or until the skins of the peppers are blistered and the tomatoes are soft.
3. Sauté the Onions and Garlic: While the vegetables are roasting, heat a large pot over medium heat. Add a small amount of olive oil, then add the chopped onions. Sauté for about 5 minutes until the onions are translucent. Add the minced garlic and sauté for another 2 minutes.
4. Blend the Soup Base: Once the roasted vegetables are done, remove them from the oven. Allow the peppers to cool slightly, then peel off the skins. Add the roasted peppers and tomatoes to the pot with the onions and garlic.
5. Add Broth and Seasonings: Pour in the low sodium vegetable broth. Add the dried basil, oregano, and black pepper. Stir the mixture well to combine all the flavors.
6. Simmer and Blend: Bring the mixture to a gentle boil, then reduce the heat to low and let it simmer for about 20 minutes. Use an immersion blender to purée the soup until smooth. Alternatively, you can transfer the soup to a blender in batches and blend until smooth.
7. Final Adjustments and Serve: Taste the soup and adjust seasoning if necessary. Ladle the soup into bowls, garnish with fresh basil leaves if desired, and serve warm.

Extra Tips:

When roasting the red peppers, make sure to get a good char on the skin, as this will enhance the flavor of the soup. If you don’t have fresh tomatoes, canned tomatoes can be used as a substitute—just be sure to select a no-salt-added variety to keep the sodium content low.

For those who prefer a creamier texture, a splash of unsweetened almond milk or a dollop of Greek yogurt can be added before serving. Enjoy this soup with a slice of whole-grain bread for a complete meal.