12 Practical Lower-Sodium Soup Recipes for Heart-Healthy Meal Plans

Many people want to lower sodium in their meals for better heart health.

These recipes offer practical soup options that fit into regular meal plans.

Each one uses everyday ingredients and simple steps to keep things realistic.

You can find a mix of flavors and styles to try throughout the week.

Helpful Tips Before You Start

A few adjustments keep sodium low while preserving flavor in these soups.

Read Every Label

Check the sodium content on broths, canned tomatoes, and spice blends before buying. Many products labeled reduced sodium still contain 400 milligrams or more per serving.

Build Flavor With Aromatics

Start soups with plenty of onion, garlic, celery, and carrots to create a savory base. Add dried herbs early and finish with fresh parsley or a squeeze of lemon.

Rinse Canned Beans And Vegetables

Rinse beans and any canned produce under cold water for 30 seconds. This step removes about half the surface sodium without extra effort.

Make Stock In Batches

Simmer vegetable scraps or a whole chicken with no added salt, then freeze portions. Homemade stock gives full control over the final sodium level.

Tuscan White Bean and Kale Soup

This soup brings together creamy white beans and tender kale in a light broth flavored with garlic and herbs. It works well for weeknight dinners or weekend meal prep because it comes together in one pot and reheats nicely. The texture stays hearty without feeling heavy, and the flavor stays bright from a touch of lemon at the end.

It fits easily into heart-healthy plans since it skips added salt and relies on no-salt-added ingredients. Serve it with a simple green salad or whole-grain bread for a balanced meal.

Tuscan White Bean and Kale Soup

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Course Soup

Cuisine Italian

Servings 4 people

Equipment

• Large Pot
• Wooden Spoon
• Knife
• Cutting Board

Ingredients

  

• 4 cups low-sodium vegetable broth
• 2 cans (15 oz each) no-salt-added white beans, drained and rinsed
• 1 bunch kale, stems removed and leaves chopped
• 1 medium onion, diced
• 2 carrots, diced
• 3 garlic cloves, minced
• 2 tablespoons olive oil
• 1 teaspoon dried rosemary
• 1/2 teaspoon dried thyme
• 1/4 teaspoon black pepper
• Juice of 1 lemon

Instructions

 

• Heat the olive oil in a large pot over medium heat. Add the onion and carrots and cook for 5 minutes until the onion turns soft.
• Stir in the garlic, rosemary, thyme, and black pepper. Cook for 1 minute until the garlic smells fragrant.
• Pour in the low-sodium vegetable broth and add the white beans. Bring the mixture to a gentle simmer.
• Let the soup cook for 10 minutes so the flavors blend. Add the chopped kale and stir until it wilts, about 3 minutes.
• Remove the pot from the heat and stir in the lemon juice. Taste and adjust seasoning if needed before serving.

Notes

Simmer the soup a little longer if you want the beans to break down and thicken the broth naturally. Leftovers keep in the fridge for three days and reheat well on the stove with a splash of extra broth if the kale absorbs liquid. Skip the lemon if you prefer a milder taste, or add a pinch of red pepper flakes during the garlic step for gentle heat.

Course: Soup
Cuisine: Italian
Equipment: Large Pot, Wooden Spoon, Knife, Cutting Board

Thai Coconut Vegetable Soup with Lemongrass

This soup uses lemongrass and ginger to build bright flavor without added salt. It fits well into a heart-healthy plan as a light lunch or an easy weeknight dinner that feels fresh rather than heavy. The broth stays light and slightly creamy from coconut milk, while the vegetables hold a gentle bite.

Thai Coconut Vegetable Soup with Lemongrass

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Course Soup

Cuisine Thai

Servings 4 people

Equipment

• Large Pot
• Cutting Board
• Knife

Ingredients

  

• 2 stalks lemongrass, bruised and cut into 2-inch pieces
• 1 tablespoon fresh ginger, minced
• 2 cloves garlic, minced
• 1 small onion, diced
• 4 cups low-sodium vegetable broth
• 1 can (13.5 oz) light coconut milk
• 2 carrots, thinly sliced
• 1 red bell pepper, thinly sliced
• 1 cup sliced mushrooms
• 1 small zucchini, sliced into half-moons
• Juice of 1 lime
• 1/4 cup fresh cilantro, chopped

Instructions

 

• Bruise the lemongrass stalks with the back of a knife, then place them in a large pot with the ginger, garlic, and onion.
• Add the low-sodium vegetable broth and bring the mixture to a gentle simmer over medium heat. Cook for 10 minutes to let the lemongrass flavor the broth.
• Stir in the carrots, red bell pepper, and mushrooms. Simmer for 5 minutes.
• Add the zucchini and pour in the light coconut milk. Continue simmering for another 5 minutes until the vegetables are tender but still hold their shape.
• Remove the lemongrass pieces. Stir in the lime juice just before serving.
• Ladle the soup into bowls and top each serving with chopped cilantro.

Notes

Slice the vegetables evenly so they finish cooking at the same time. If the soup tastes too mild after adding the coconut milk, add a little more lime juice to sharpen the flavor. Leftovers keep well in the fridge for two days and reheat gently on the stove without separating.

Course: Soup
Cuisine: Thai
Equipment: Large Pot, Cutting Board, Knife

Mexican Chicken Tortilla Soup

This soup brings bright Mexican spices and fresh toppings together in a light broth that fits easily into heart-healthy eating. It works well for weeknight dinners or batch cooking because the base comes together in one pot while the tortilla strips crisp in the oven.

The result is a balanced bowl with tender chicken, sweet corn, and a gentle chili-cumin flavor that stays satisfying without heavy salt.

Mexican Chicken Tortilla Soup

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Course Soup

Cuisine Mexican

Servings 4 people

Equipment

• Large Pot
• Baking Sheet

Ingredients

  

• 1 pound boneless skinless chicken breasts
• 6 cups low-sodium chicken broth
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 can (14.5 oz) no-salt-added diced tomatoes
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1 cup frozen corn kernels
• 4 corn tortillas, cut into thin strips
• 1 avocado, diced
• Fresh cilantro leaves
• Lime wedges

Instructions

 

• Combine the chicken breasts, broth, onion, garlic, diced tomatoes, cumin, and chili powder in a large pot. Bring the mixture to a boil over medium-high heat, then reduce to a simmer and cook for 20 minutes until the chicken is cooked through.
• Remove the chicken from the pot, shred it with two forks, and return the shredded meat to the soup.
• Stir in the corn and let it heat through for 5 minutes.
• While the soup simmers, spread the tortilla strips in a single layer on a baking sheet and bake at 375°F for 10 minutes until they turn crisp and lightly golden.
• Ladle the soup into bowls and top each serving with baked tortilla strips, diced avocado, cilantro leaves, and a squeeze of lime.

Notes

Bake the tortilla strips ahead and store them in a paper bag so they stay crisp until serving. The avocado and lime brighten each bite, so add them right before eating rather than stirring them into the pot. Leftovers reheat well on the stove with a splash of extra broth to loosen the texture.

Course: Soup
Cuisine: Mexican
Equipment: Large Pot, Baking Sheet

Classic Split Pea Soup with Fresh Herbs

This soup combines dried split peas with a generous amount of fresh herbs to create a filling bowl that stays low in sodium. It suits busy weeknights or weekend meal prep when you want something simple and satisfying to portion out.

The result is a thick, earthy soup with bright herbal notes from thyme and parsley. Carrots and celery bring a gentle sweetness that balances the peas without any added salt.

Classic Split Pea Soup with Fresh Herbs

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Course Soup

Cuisine American

Servings 4 people

Equipment

• Large Pot
• Cutting Board
• Knife
• Immersion Blender

Ingredients

  

• 1 cup dried green split peas, rinsed
• 1 medium onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 4 cups water
• 2 bay leaves
• 1/2 teaspoon black pepper
• 2 tablespoons fresh thyme leaves
• 1/4 cup chopped fresh parsley

Instructions

 

• Place the onion, carrots, celery, and garlic in a large pot over medium heat. Cook, stirring now and then, until the vegetables soften, about 5 minutes.
• Add the split peas, water, bay leaves, and black pepper. Stir to combine.
• Bring the mixture to a boil, then lower the heat and simmer uncovered for 45 minutes until the peas are very soft.
• Remove the bay leaves. Stir in the thyme and parsley.
• Use an immersion blender to puree the soup until smooth, or leave it chunky if you prefer more texture.

Notes

The herbs go in at the very end so their flavor stays fresh rather than cooking away. The soup thickens as it cools, so stir in a splash of water when reheating leftovers to bring back the right consistency.

Course: Soup
Cuisine: American
Equipment: Large Pot, Cutting Board, Knife, Immersion Blender

Roasted Red Pepper and Tomato Bisque

This roasted red pepper and tomato bisque uses fresh vegetables and low-sodium broth to keep salt low while building flavor through roasting. It fits easily into heart-healthy meal plans as a starter or light main dish with a smooth, creamy texture and mild sweetness from the peppers and tomatoes.

The soup comes together in one pot after roasting, with basil and black pepper providing brightness without added salt. It pairs well with a simple salad or whole-grain bread for a balanced lunch.

Roasted Red Pepper and Tomato Bisque

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Course Soup

Cuisine American

Servings 4 people

Equipment

• Baking sheet
• Large pot
• Immersion blender

Ingredients

  

• 4 large red bell peppers
• 6 medium tomatoes
• 1 medium yellow onion
• 3 garlic cloves
• 2 cups low-sodium vegetable broth
• 1 tablespoon olive oil
• 1/4 cup fresh basil leaves
• 1/2 teaspoon ground black pepper
• 1/2 cup low-fat milk

Instructions

 

• Preheat the oven to 425°F. Halve the red bell peppers and tomatoes. Place them on a baking sheet along with the onion cut into wedges and the whole garlic cloves. Drizzle with olive oil.
• Roast the vegetables for 25 minutes until the peppers and tomatoes soften and the edges begin to brown.
• Transfer the roasted vegetables to a large pot. Add the low-sodium vegetable broth and bring to a simmer over medium heat.
• Remove from heat. Use an immersion blender to puree the mixture until smooth, or carefully transfer to a blender in batches.
• Stir in the low-fat milk and ground black pepper. Return to low heat and warm through for 2 to 3 minutes.
• Chop the fresh basil and stir it into the bisque just before serving.

Notes

Roast the vegetables until the skins on the peppers loosen slightly for easier blending and deeper flavor. If the bisque thickens too much after blending, add a splash more low-sodium broth to reach your preferred consistency. Leftovers store well in the refrigerator for up to three days and reheat gently on the stovetop without separating.

Course: Soup
Cuisine: American
Equipment: Baking sheet, Large pot, Immersion blender

Indian Spiced Lentil and Spinach Soup

This soup brings warm Indian spices together with hearty lentils and fresh spinach for a filling meal that supports heart health. The flavors come from cumin, turmeric, and garam masala rather than salt, making it a smart choice for lower-sodium eating plans. It works well on busy weeknights or as a make-ahead option for lunch.

The texture stays thick and comforting with tender lentils and wilted spinach in a light tomato broth. Lemon juice at the end adds brightness without extra sodium.

Indian Spiced Lentil and Spinach Soup

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Course Soup

Cuisine Indian

Servings 4 people

Equipment

• Large Pot
• Knife
• Cutting Board
• Ladle

Ingredients

  

• 1 cup dried brown lentils, rinsed
• 1 tablespoon olive oil
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon turmeric
• 1 teaspoon garam masala
• 4 cups low-sodium vegetable broth
• 1 can (14 oz) diced tomatoes, no salt added
• 4 cups fresh spinach
• Juice of 1 lemon
• 2 tablespoons chopped fresh cilantro

Instructions

 

• Heat the olive oil in a large pot over medium heat. Add the diced onion and cook for 4 minutes until it softens.
• Stir in the minced garlic, cumin, turmeric, and garam masala. Cook for 1 minute until the spices smell fragrant.
• Add the rinsed lentils, low-sodium vegetable broth, and diced tomatoes. Bring the mixture to a boil.
• Reduce the heat to low, cover the pot, and simmer for 25 minutes until the lentils are tender.
• Stir in the fresh spinach and cook for 2 minutes until it wilts.
• Remove the pot from the heat. Stir in the lemon juice.
• Ladle the soup into bowls and top each serving with chopped cilantro.

Notes

If the soup thickens too much after sitting, add a splash of low-sodium broth when reheating. Store leftovers in the fridge for up to 4 days. The cilantro adds fresh flavor right before serving, so add it only to individual bowls if you plan to freeze portions.

Course: Soup
Cuisine: Indian
Equipment: Large Pot, Knife, Cutting Board, Ladle

Beef and Barley Vegetable Stew

This beef and barley vegetable stew brings together tender chunks of beef, chewy barley, and a mix of everyday vegetables in a light broth. It works well for weeknight dinners or weekend meal prep because the ingredients hold up well when reheated. The flavor comes from herbs and slow simmering rather than salt, giving a savory, comforting bowl with a thick, hearty texture.

Beef and Barley Vegetable Stew

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Course Soup

Cuisine American

Servings 4 people

Equipment

• Large Pot
• Knife
• Cutting Board

Ingredients

  

• 1 pound lean beef stew meat, cut into 1-inch cubes
• 2 tablespoons olive oil
• 1 medium onion, diced
• 3 carrots, sliced into rounds
• 2 celery stalks, diced
• 2 cloves garlic, minced
• 4 cups low-sodium beef broth
• ¾ cup pearl barley, rinsed
• 1 teaspoon dried thyme
• ½ teaspoon black pepper
• 1 cup chopped green beans
• 2 tablespoons chopped fresh parsley, for serving

Instructions

 

• Heat the olive oil in a large pot over medium heat. Add the beef cubes and cook until browned on all sides, about 5 minutes.
• Add the onion, carrots, and celery to the pot. Cook for 4 minutes, stirring often, until the vegetables begin to soften.
• Stir in the garlic and cook for 1 minute more.
• Pour in the low-sodium beef broth. Add the barley, thyme, and black pepper. Bring the mixture to a boil.
• Reduce the heat to low, cover the pot, and simmer for 45 minutes, stirring occasionally.
• Add the green beans and continue simmering for 15 minutes until the barley is tender and the beef is cooked through.
• Remove the pot from the heat. Ladle the stew into bowls and sprinkle with fresh parsley before serving.

Notes

If the stew thickens too much after sitting, stir in a splash of extra low-sodium broth when reheating. The barley continues to absorb liquid as it cools, so make the recipe a day ahead for even better flavor the next day. Skip the parsley if you prefer a simpler finish.

Course: Soup
Cuisine: American
Equipment: Large Pot, Knife, Cutting Board

Creamy Broccoli Soup with Lemon Zest

This lower-sodium broccoli soup uses a potato to create a smooth texture without cream or added salt. Lemon zest adds a bright note that balances the earthy broccoli flavor. It works well as a light lunch or starter for dinner when you want something warm and filling that supports heart-healthy eating.

The finished soup has a velvety consistency with subtle garlic and onion notes. Fresh lemon zest stirred in at the end keeps the taste lively without relying on salt for flavor.

Creamy Broccoli Soup with Lemon Zest

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Course Soup

Cuisine American

Servings 4 people

Equipment

• Large pot
• Immersion blender or countertop blender
• Cutting board

Ingredients

  

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 4 cups broccoli florets
• 1 medium Yukon gold potato, peeled and diced
• 3 cups low-sodium vegetable broth
• 1 cup unsweetened almond milk
• Zest of 1 lemon
• 1/4 teaspoon black pepper
• 2 tablespoons chopped fresh chives

Instructions

 

• Heat the olive oil in a large pot over medium heat. Add the diced onion and cook until it softens, about 4 minutes. Stir in the minced garlic and cook for 1 minute more.
• Add the broccoli florets, diced potato, and low-sodium vegetable broth. Bring the mixture to a boil, then reduce the heat and simmer until the potato is tender, about 15 minutes.
• Remove the pot from the heat. Use an immersion blender to puree the soup until smooth, or transfer it in batches to a countertop blender. Return the soup to low heat and stir in the unsweetened almond milk and black pepper. Heat through for 2 to 3 minutes without boiling.
• Remove from heat and stir in the lemon zest. Ladle into bowls and top each serving with chopped fresh chives.

Notes

For a thicker texture, use a bit less almond milk when blending. Leftovers keep well in the refrigerator for three days and reheat gently on the stove with a splash of almond milk to loosen. Skip the chives and add an extra pinch of lemon zest if you want a brighter finish.

Course: Soup
Cuisine: American
Equipment: Large pot, Immersion blender or countertop blender, Cutting board

Salmon Dill Chowder with Potatoes

This chowder brings together flaky salmon and tender potatoes in a light broth flavored with fresh dill. It works well for weeknight dinners when you want something comforting but still heart-friendly. The texture stays creamy without feeling heavy, and the dill adds a bright note that balances the richness of the fish.

Salmon Dill Chowder with Potatoes

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Course Soup

Cuisine American

Servings 4 people

Equipment

• Large Pot
• Knife
• Cutting Board
• Measuring Cups

Ingredients

  

• 1 pound salmon fillet, cut into bite-sized pieces
• 3 medium Yukon gold potatoes, diced
• 1 medium onion, chopped
• 2 carrots, sliced
• 2 celery stalks, chopped
• 4 cups low-sodium chicken broth
• 1 cup low-fat milk
• 2 tablespoons fresh dill, chopped
• 1 tablespoon olive oil
• 2 garlic cloves, minced
• 1/2 teaspoon black pepper

Instructions

 

• Heat the olive oil in a large pot over medium heat. Add the onion, carrots, celery, and garlic. Cook for 5 minutes until the vegetables soften.
• Add the diced potatoes and low-sodium chicken broth to the pot. Bring the mixture to a simmer and cook for 12 minutes until the potatoes are tender.
• Gently stir in the salmon pieces and black pepper. Simmer for 5 minutes until the salmon flakes easily with a fork.
• Pour in the low-fat milk and stir in the fresh dill. Heat for 2 more minutes without boiling, then remove from the heat.

Notes

Use fresh dill rather than dried for the best flavor in the finished chowder. Leftovers keep well in the refrigerator for up to two days. Reheat gently over low heat and add a splash of milk if the broth thickens too much.

Course: Soup
Cuisine: American
Equipment: Large Pot, Knife, Cutting Board, Measuring Cups

Mushroom Wild Rice Soup

This mushroom wild rice soup combines earthy mushrooms with chewy wild rice for a filling bowl that feels satisfying without extra salt. It fits well into heart-healthy meal plans as a main dish for lunch or dinner on busy weekdays.

The soup develops a rich, savory flavor from garlic and thyme while the rice and vegetables create a hearty texture. Low-sodium broth keeps the focus on natural ingredients.

Mushroom Wild Rice Soup

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Course Soup

Cuisine American

Servings 4 people

Equipment

• Large pot
• Knife
• Cutting board
• Measuring cups

Ingredients

  

• 1 cup uncooked wild rice
• 8 ounces cremini mushrooms, sliced
• 1 medium onion, diced
• 2 medium carrots, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 4 cups low-sodium vegetable broth
• 1 tablespoon olive oil
• 1 teaspoon dried thyme
• 1 bay leaf
• 1/2 teaspoon black pepper
• 2 tablespoons chopped fresh parsley

Instructions

 

• Rinse the wild rice under cold water and set it aside. Heat the olive oil in a large pot over medium heat.
• Add the onion, carrots, and celery to the pot. Cook for 5 minutes, stirring often, until the vegetables soften.
• Stir in the garlic, mushrooms, and thyme. Cook for another 4 minutes until the mushrooms release their liquid and begin to brown.
• Add the wild rice, low-sodium vegetable broth, bay leaf, and black pepper. Bring the mixture to a boil.
• Reduce the heat to low, cover the pot, and simmer for 45 minutes until the rice is tender. Remove the bay leaf.
• Stir in the chopped parsley and serve the soup warm.

Notes

Rinse the wild rice well before cooking to remove excess starch and keep the broth clear. If the soup thickens too much after sitting, add a splash of extra broth when reheating. Store leftovers in an airtight container in the refrigerator for up to four days.

Course: Soup
Cuisine: American
Equipment: Large pot, Knife, Cutting board, Measuring cups

Zucchini Basil Summer Gazpacho

This chilled soup brings together fresh summer produce for a light meal that supports heart-healthy eating without added salt. It works well on warm days when you want something cool and refreshing that still feels filling.

The texture stays smooth yet light, while the basil and zucchini create a clean, green flavor that pairs nicely with ripe tomatoes and a touch of lemon.

Zucchini Basil Summer Gazpacho

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Course Soup

Cuisine Mediterranean

Servings 4 people

Equipment

• Blender
• Large Bowl
• Knife

Ingredients

  

• 4 medium zucchinis, chopped
• 3 large ripe tomatoes, chopped
• 1 large cucumber, peeled and chopped
• 1 yellow bell pepper, chopped
• 1 cup fresh basil leaves
• 2 garlic cloves, peeled
• 3 tablespoons olive oil
• 2 tablespoons fresh lemon juice
• 1/2 cup water
• Freshly ground black pepper to taste

Instructions

 

• Place the chopped zucchini, tomatoes, cucumber, bell pepper, basil, and garlic into a blender.
• Add the olive oil, lemon juice, and water.
• Blend until the mixture reaches a smooth consistency.
• Taste and add black pepper as needed.
• Pour the soup into a large bowl or container.
• Cover and refrigerate for at least two hours before serving.

Notes

If the soup thickens after chilling, stir in a splash of cold water to loosen it. For extra freshness, reserve a few small basil leaves to scatter on top just before serving. Leftovers keep well in the fridge for two days.

Course: Soup
Cuisine: Mediterranean
Equipment: Blender, Large Bowl, Knife

Curried Sweet Potato and Chickpea Soup

This soup brings together sweet potatoes and chickpeas in a lightly spiced broth that feels both filling and comforting. It works well for weeknight dinners or as a make-ahead option for lunch during the week. The texture stays hearty with soft sweet potato pieces and tender chickpeas, while the flavor stays warm and gently spiced without being heavy.

Curried Sweet Potato and Chickpea Soup

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Course Soup

Cuisine Indian

Servings 4 people

Equipment

• Large Pot
• Knife
• Cutting Board
• Wooden Spoon

Ingredients

  

• 2 tablespoons olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 2 large sweet potatoes, peeled and cut into 1-inch cubes
• 1 tablespoon curry powder
• 1 teaspoon ground cumin
• 4 cups low-sodium vegetable broth
• 1 can (15 ounces) chickpeas, rinsed and drained
• 2 cups fresh spinach
• Fresh cilantro, chopped, for garnish
• Lime wedges, for serving

Instructions

 

• Heat the olive oil in a large pot over medium heat. Add the onion and garlic and cook for 3 to 4 minutes until the onion turns soft.
• Stir in the sweet potato cubes, curry powder, and cumin. Cook for 1 minute to coat the vegetables with the spices.
• Pour in the low-sodium vegetable broth and bring the mixture to a boil. Reduce the heat and simmer for 15 minutes until the sweet potatoes are tender.
• Add the rinsed chickpeas and continue to simmer for 5 more minutes.
• Stir in the fresh spinach and cook for 1 to 2 minutes until it wilts.
• Ladle the soup into bowls and top with chopped cilantro. Serve with lime wedges on the side.

Notes

For a thicker texture, mash a few sweet potato pieces against the side of the pot before adding the spinach. Leftovers keep well in the refrigerator for up to four days and reheat easily on the stove with a splash of broth if needed. Skip the spinach if you prefer a simpler version, or add it only at the end to keep its bright color.

Course: Soup
Cuisine: Indian
Equipment: Large Pot, Knife, Cutting Board, Wooden Spoon