25+ Flavorful Friday Low Sodium Soup Recipes to Try This Week

Finding the perfect balance between flavor and health can sometimes feel challenging, especially when it comes to managing sodium intake.

Many traditional soups are loaded with salt, but that doesn’t mean you have to sacrifice taste for a healthier alternative.

If you’re looking for a way to enjoy a delicious, nourishing meal without the added sodium, you’re in the right place.

In this article, we’ve gathered over 25 low-sodium soup recipes that are not only tasty but also packed with wholesome ingredients.

Whether you’re in the mood for a light vegetable broth or a creamy, comforting dish, these recipes will help you create the perfect Friday night soup that everyone can enjoy—without the excess sodium.

From hearty lentil soups to refreshing tomato basil blends, we have a variety of options that cater to different dietary preferences while keeping your sodium levels in check.

25+ Flavorful Friday Low Sodium Soup Recipes to Try This Week

Making healthy food choices doesn’t have to mean sacrificing flavor.

These 25+ low-sodium soup recipes provide the perfect solution for those who want to enjoy a hearty meal without worrying about excessive salt intake.

Each recipe is designed to keep sodium levels low while still delivering rich, satisfying flavors through the use of fresh ingredients and healthy seasonings.

Whether you’re looking for something light and refreshing or hearty and filling, these soups are perfect for a Friday night dinner.

With endless variations and easy-to-follow instructions, you’ll never run out of delicious low-sodium soup options again.

So, next time you’re planning your Friday meal, try one of these recipes and enjoy the benefits of tasty, low-sodium dining!

Low Sodium Lentil Soup

This hearty and nutritious low-sodium lentil soup is packed with plant-based protein, fiber, and vegetables. It’s a great choice for anyone looking to enjoy a healthy, filling meal without the added sodium. The combination of lentils, carrots, celery, and herbs creates a comforting and delicious soup that’s easy to prepare and perfect for a Friday dinner.

Ingredients:

• 1 cup dried lentils, rinsed
• 1 medium onion, diced
• 2 carrots, peeled and chopped
• 2 celery stalks, chopped
• 2 garlic cloves, minced
• 1 can (14.5 oz) diced tomatoes, no-salt-added
• 6 cups low-sodium vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon turmeric
• 1/2 teaspoon ground black pepper
• 2 tablespoons olive oil
• 1 bay leaf
• 2 tablespoons fresh parsley, chopped (optional for garnish)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion, carrots, and celery. Sauté for about 5 minutes, until the vegetables soften.
2. Add garlic, cumin, turmeric, and black pepper to the pot and cook for another minute until fragrant.
3. Stir in the lentils, diced tomatoes, vegetable broth, and bay leaf. Bring to a boil, then reduce the heat to low. Cover and simmer for 30-35 minutes, or until the lentils are tender.
4. Remove the bay leaf and taste the soup, adjusting seasoning if needed with additional pepper or fresh herbs.
5. Serve hot, garnished with fresh parsley if desired.

This low-sodium lentil soup is a delicious and healthy way to kick off your weekend. The rich, savory flavors come together beautifully, making it a satisfying dish that will warm you up on a chilly Friday. It’s easy to make, packed with nutrients, and free of unnecessary sodium, making it a great option for anyone managing their salt intake. Enjoy it on its own or pair it with a slice of whole grain bread for a well-rounded meal.

Low Sodium Sweet Potato and Black Bean Soup

A flavorful and comforting soup that’s packed with nutrients, this low-sodium sweet potato and black bean soup combines sweet potatoes, black beans, and tomatoes for a delicious and hearty meal. With a blend of spices like cumin and chili powder, this soup is perfect for a cozy Friday night dinner.

Ingredients:

• 2 medium sweet potatoes, peeled and diced
• 1 can (15 oz) black beans, drained and rinsed
• 1 can (14.5 oz) diced tomatoes, no-salt-added
• 4 cups low-sodium vegetable broth
• 1 teaspoon cumin
• 1/2 teaspoon chili powder
• 1/2 teaspoon paprika
• 1 tablespoon olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 1/2 cup corn kernels (fresh or frozen)
• 1 tablespoon lime juice
• Fresh cilantro for garnish (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, and sauté for about 3-4 minutes until softened and fragrant.
2. Add the diced sweet potatoes, cumin, chili powder, paprika, and cook for another 2 minutes to toast the spices.
3. Stir in the black beans, diced tomatoes, corn, and vegetable broth. Bring the mixture to a boil.
4. Lower the heat, cover, and let the soup simmer for 20-25 minutes, or until the sweet potatoes are tender.
5. Stir in the lime juice, and adjust seasoning if needed. Serve the soup warm, garnished with fresh cilantro.

This low-sodium sweet potato and black bean soup is a perfect end-of-week treat. The sweetness of the potatoes balances beautifully with the savory black beans and the warmth from the spices. It’s a great option for those looking to cut back on sodium without sacrificing flavor. This soup is a wholesome, satisfying meal that’s easy to prepare, nutrient-dense, and ideal for a cozy Friday dinner.

Low Sodium Vegetable and Quinoa Soup

Packed with wholesome ingredients, this low-sodium vegetable and quinoa soup is a light yet hearty option for a healthy Friday dinner. The combination of quinoa, fresh vegetables, and a delicate seasoning creates a nourishing soup that’s both flavorful and filling. Perfect for anyone looking to enjoy a clean and satisfying meal without the extra salt.

Ingredients:

• 1 cup quinoa, rinsed
• 2 medium zucchinis, chopped
• 1 cup green beans, chopped
• 1 medium carrot, sliced
• 1 cup spinach or kale, chopped
• 6 cups low-sodium vegetable broth
• 1 small onion, diced
• 2 garlic cloves, minced
• 1/2 teaspoon dried thyme
• 1/2 teaspoon ground black pepper
• 2 tablespoons olive oil

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, cooking for 3-4 minutes until softened.
2. Add the quinoa, carrots, zucchini, green beans, and vegetable broth. Stir well and bring to a boil.
3. Reduce the heat to low, cover, and simmer for 20-25 minutes, or until the quinoa is cooked and the vegetables are tender.
4. Stir in the spinach or kale and cook for an additional 2-3 minutes, just until wilted.
5. Season the soup with thyme and black pepper. Serve hot, and enjoy!

This vegetable and quinoa soup is an easy-to-make, nutritious, and filling meal that’s perfect for a sodium-conscious Friday dinner. The quinoa adds a nice texture and protein, while the vegetables provide a range of vitamins and minerals. It’s an ideal dish for those seeking a flavorful, low-sodium option that’s both satisfying and light. With minimal ingredients and maximum flavor, this soup is sure to become a favorite in your weekly meal rotation.

Low Sodium Tomato Basil Soup

This classic tomato basil soup is reinvented with a low-sodium twist, making it a healthier option without compromising on flavor. The rich taste of ripe tomatoes, combined with the aromatic freshness of basil, creates a delightful bowl of comfort. Whether served as a starter or a main course, this soup is perfect for anyone craving a simple yet satisfying meal.

Ingredients:

• 2 pounds fresh tomatoes, chopped (or 2 cans of no-salt-added diced tomatoes)
• 1 small onion, diced
• 2 garlic cloves, minced
• 4 cups low-sodium vegetable broth
• 1 teaspoon dried basil (or 2 tablespoons fresh basil, chopped)
• 1/2 teaspoon ground black pepper
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• Fresh basil leaves for garnish (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the diced onion and garlic, and sauté for 3-4 minutes until softened.
2. Add the chopped tomatoes to the pot and cook for another 5 minutes, stirring occasionally.
3. Pour in the vegetable broth, basil, and black pepper. Bring to a simmer and let it cook for 15-20 minutes, allowing the flavors to meld together.
4. Use an immersion blender to blend the soup until smooth (or transfer to a blender in batches). If the soup is too thick, add a little more vegetable broth to reach your desired consistency.
5. Stir in the balsamic vinegar and taste, adjusting seasoning as needed.
6. Serve hot, garnished with fresh basil leaves if desired.

This low-sodium tomato basil soup is a perfect way to enjoy the comforting flavors of a classic dish without worrying about excess sodium. The rich, natural sweetness of the tomatoes and the fragrant basil blend beautifully, creating a silky, satisfying texture. Whether you’re pairing it with a grilled cheese sandwich or enjoying it on its own, this soup is a timeless, healthy choice for a Friday evening meal. It’s light yet full of flavor, making it an ideal comfort food for a cozy night.

Low Sodium Butternut Squash Soup

This velvety butternut squash soup is packed with flavor and nutrients. Naturally sweet butternut squash combines with savory ingredients like onions and garlic to create a warm, comforting bowl of soup. With a dash of cinnamon and nutmeg, this soup has just the right amount of spice, making it perfect for a low-sodium Friday dinner.

Ingredients:

• 1 medium butternut squash, peeled and cubed
• 1 small onion, chopped
• 2 garlic cloves, minced
• 4 cups low-sodium vegetable broth
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1 tablespoon olive oil
• 1/2 teaspoon ground black pepper
• 1 tablespoon fresh sage, chopped (optional for garnish)
• 1 tablespoon maple syrup (optional for sweetness)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the chopped onion and garlic, sautéing for 3-4 minutes until softened.
2. Add the cubed butternut squash, cinnamon, nutmeg, and black pepper. Stir well to coat the squash in the spices.
3. Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat and simmer for 20-25 minutes, or until the squash is tender.
4. Use an immersion blender to blend the soup until smooth (or transfer to a blender in batches). If the soup is too thick, add more vegetable broth to thin it out.
5. Stir in the maple syrup, if using, for a touch of sweetness.
6. Serve the soup hot, garnished with fresh sage if desired.

This low-sodium butternut squash soup is a perfect balance of sweet and savory, with warming spices like cinnamon and nutmeg that elevate the flavors. It’s smooth, creamy, and filling, making it a great choice for a cozy Friday dinner. By keeping the sodium low and letting the natural sweetness of the squash shine through, this soup offers a healthy and satisfying option for those looking to reduce their salt intake without sacrificing taste. Serve it as a comforting meal on its own or with a side of whole-grain bread for a wholesome dinner.

Low Sodium Chickpea and Spinach Soup

This low-sodium chickpea and spinach soup is a quick, nutritious, and easy-to-make meal. Packed with protein-rich chickpeas, tender spinach, and a blend of savory seasonings, this soup is both hearty and healthy. Perfect for a filling Friday dinner, it’s low in sodium but high in flavor and nutrients.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 4 cups low-sodium vegetable broth
• 2 cups fresh spinach, chopped
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon ground black pepper
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Fresh parsley for garnish (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the diced onion and garlic, sautéing for 3-4 minutes until softened.
2. Add the ground cumin, turmeric, and black pepper to the pot, stirring to coat the onions and garlic in the spices. Cook for 1-2 minutes until fragrant.
3. Add the chickpeas and vegetable broth to the pot. Bring to a boil, then reduce the heat and simmer for 10-15 minutes to allow the flavors to combine.
4. Stir in the chopped spinach and cook for another 3-5 minutes until wilted.
5. Remove from heat and stir in the lemon juice.
6. Serve the soup hot, garnished with fresh parsley if desired.

This low-sodium chickpea and spinach soup is a perfect blend of earthy chickpeas, fresh spinach, and aromatic spices. It’s a wholesome, filling dish that provides a good balance of protein, fiber, and vitamins, making it a great option for a low-sodium meal. The addition of lemon juice brightens the soup and adds a zesty finish. Whether you’re looking for a light yet satisfying dinner or a healthy lunch, this soup is sure to please. It’s simple to prepare and packed with flavor, making it a great choice for any Friday night.

Low Sodium Carrot Ginger Soup

This vibrant and aromatic carrot ginger soup combines the natural sweetness of carrots with the zing of fresh ginger, creating a delicious and refreshing bowl of soup. Light yet flavorful, it’s a perfect low-sodium option for anyone looking for a nutritious, comforting dish on a Friday night. With a blend of spices and a touch of creaminess, this soup will leave you feeling warm and satisfied.

Ingredients:

• 4 large carrots, peeled and chopped
• 1 small onion, chopped
• 2 garlic cloves, minced
• 1-inch piece of fresh ginger, grated
• 4 cups low-sodium vegetable broth
• 1/2 teaspoon ground cumin
• 1/4 teaspoon ground cinnamon
• 1/2 teaspoon ground black pepper
• 2 tablespoons olive oil
• 1/4 cup coconut milk (optional for creaminess)
• Fresh cilantro for garnish (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the chopped onion, garlic, and grated ginger, cooking for 3-4 minutes until softened and fragrant.
2. Add the chopped carrots, cumin, cinnamon, and black pepper to the pot. Stir to coat the vegetables in the spices.
3. Pour in the vegetable broth, bringing the mixture to a boil. Reduce the heat to low and simmer for 20-25 minutes, or until the carrots are tender.
4. Use an immersion blender to puree the soup until smooth (or transfer to a blender in batches). If the soup is too thick, add a little more broth or water to reach the desired consistency.
5. Stir in the coconut milk for added creaminess, and adjust the seasoning if needed.
6. Serve the soup hot, garnished with fresh cilantro if desired.

This low-sodium carrot ginger soup offers a perfect balance of sweetness from the carrots and warmth from the ginger, making it a comforting and healthy option for a Friday meal. The added spices of cumin and cinnamon create depth of flavor, while the coconut milk gives it a creamy texture. It’s a flavorful, nutrient-rich soup that’s easy to make, and the bright color and fresh taste will brighten any chilly evening. Whether enjoyed alone or with a side of whole-grain bread, this soup is a simple, satisfying choice for a low-sodium dinner.

Low Sodium Pea and Mint Soup

A refreshing and light soup, this low-sodium pea and mint soup is bursting with flavor while keeping the sodium content to a minimum. The sweetness of peas combined with the coolness of fresh mint makes this soup the perfect starter or main dish for a light yet satisfying meal. It’s both healthy and refreshing, with a creamy texture that doesn’t require cream.

Ingredients:

• 4 cups frozen peas
• 1 small onion, chopped
• 2 garlic cloves, minced
• 1 tablespoon fresh mint, chopped (plus extra for garnish)
• 4 cups low-sodium vegetable broth
• 1 tablespoon olive oil
• 1/2 teaspoon ground black pepper
• 1/2 teaspoon lemon zest (optional for brightness)
• 1 tablespoon lemon juice
• Fresh mint leaves for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the chopped onion and garlic, sautéing for 3-4 minutes until softened.
2. Add the frozen peas, vegetable broth, black pepper, and mint to the pot. Stir to combine and bring to a boil.
3. Once boiling, reduce the heat and simmer for about 10 minutes, allowing the peas to soften and the flavors to meld together.
4. Use an immersion blender to puree the soup until smooth (or blend in batches if necessary).
5. Stir in the lemon juice and lemon zest (if using) for a fresh, zesty finish.
6. Serve the soup hot, garnished with fresh mint leaves.

This pea and mint soup is a refreshing and vibrant choice for a low-sodium meal, especially on a warm Friday evening. The natural sweetness of the peas pairs beautifully with the mint, while the lemon juice brightens the entire dish. The creamy texture, despite having no cream, makes this soup feel rich and indulgent without the extra calories or sodium. It’s a simple yet flavorful dish that’s perfect for those seeking a healthy, quick, and light meal.

Low Sodium Cabbage and Potato Soup

This low-sodium cabbage and potato soup is a simple, hearty dish that’s perfect for a cozy Friday dinner. The creamy potatoes and tender cabbage are paired with a mild broth and a hint of herbs for a satisfying, flavorful soup that’s easy on the sodium. It’s a comforting, filling meal that can be enjoyed as a main course or as a side.

Ingredients:

• 4 medium potatoes, peeled and diced
• 1/2 head of cabbage, chopped
• 1 small onion, chopped
• 2 garlic cloves, minced
• 4 cups low-sodium vegetable broth
• 1 teaspoon dried thyme
• 1/2 teaspoon ground black pepper
• 1 tablespoon olive oil
• 1/2 cup unsweetened almond milk or any milk of choice (optional for creaminess)
• Fresh parsley for garnish (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the diced onion and garlic, cooking for 3-4 minutes until softened and fragrant.
2. Add the diced potatoes, chopped cabbage, vegetable broth, thyme, and black pepper to the pot. Stir to combine.
3. Bring the soup to a boil, then reduce the heat to low and simmer for 25-30 minutes, or until the potatoes are tender and the cabbage is soft.
4. If you want a creamier soup, stir in almond milk or any milk of choice during the last few minutes of cooking.
5. Taste the soup and adjust the seasoning if needed, adding more pepper or herbs to your liking.
6. Serve hot, garnished with fresh parsley if desired.

This low-sodium cabbage and potato soup is a filling, comforting dish that’s easy to prepare and perfect for a Friday dinner. The creamy texture from the potatoes pairs wonderfully with the tender cabbage, creating a balanced and satisfying soup. It’s a great way to enjoy a hearty meal with minimal sodium, while still offering a rich flavor profile. Whether served on its own or alongside some crusty bread, this soup is an excellent choice for anyone looking for a simple, wholesome, and low-sodium meal.

Low Sodium Sweet Potato and Lentil Soup

This low-sodium sweet potato and lentil soup is a nutrient-packed, hearty meal that combines the earthy flavors of lentils with the sweet richness of roasted sweet potatoes. The addition of warm spices like cumin and turmeric gives the soup depth, while the lentils provide a good source of protein and fiber. It’s a comforting, low-sodium soup that’s perfect for a filling Friday dinner.

Ingredients:

• 2 large sweet potatoes, peeled and cubed
• 1 cup dried lentils (green or brown), rinsed
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 4 cups low-sodium vegetable broth
• 1 teaspoon ground cumin
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon ground black pepper
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Fresh cilantro for garnish (optional)

Instructions:

1. Preheat the oven to 400°F (200°C). Spread the cubed sweet potatoes on a baking sheet, drizzle with olive oil, and roast for 20-25 minutes, or until tender and lightly caramelized.
2. In a large pot, heat olive oil over medium heat. Add the chopped onion and garlic, cooking for 3-4 minutes until softened.
3. Stir in the cumin, turmeric, and black pepper, cooking for another 1-2 minutes until fragrant.
4. Add the lentils, roasted sweet potatoes, and vegetable broth to the pot. Bring the mixture to a boil, then reduce the heat and simmer for 30-35 minutes, or until the lentils are tender and the soup has thickened.
5. Stir in the lemon juice to brighten the flavors, and adjust the seasoning if needed.
6. Serve hot, garnished with fresh cilantro if desired.

This low-sodium sweet potato and lentil soup is a hearty, satisfying meal that offers a perfect balance of sweet and savory flavors. The tender lentils and roasted sweet potatoes create a creamy, filling base, while the cumin and turmeric add warmth and depth. The soup is not only low in sodium but also rich in fiber and plant-based protein, making it an excellent choice for a healthy Friday dinner. It’s a comforting dish that’s sure to keep you full and nourished, while still being light enough for a refreshing, cozy meal.

Low Sodium Zucchini and Basil Soup

This fresh and flavorful zucchini and basil soup is light yet satisfying, with the natural sweetness of zucchini complemented by the aromatic punch of fresh basil. It’s a perfect way to enjoy summer vegetables in a healthy, low-sodium soup. The addition of lemon juice gives the soup a refreshing tang, making it a great option for a light and nourishing Friday evening meal.

Ingredients:

• 3 medium zucchinis, sliced
• 1 small onion, chopped
• 2 garlic cloves, minced
• 4 cups low-sodium vegetable broth
• 1 tablespoon fresh basil, chopped (plus extra for garnish)
• 1 tablespoon lemon juice
• 1/2 teaspoon ground black pepper
• 1 tablespoon olive oil
• 1/4 cup unsweetened coconut milk (optional for creaminess)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the chopped onion and garlic, cooking for 3-4 minutes until softened.
2. Add the sliced zucchini to the pot and cook for another 5 minutes, stirring occasionally until the zucchini begins to soften.
3. Pour in the vegetable broth, ground black pepper, and chopped basil. Bring the soup to a boil, then reduce the heat and simmer for 15-20 minutes, or until the zucchini is completely tender.
4. Use an immersion blender to puree the soup until smooth (or transfer to a blender in batches). If the soup is too thick, add more vegetable broth to achieve your desired consistency.
5. Stir in the lemon juice for a zesty kick, and add coconut milk if desired for extra creaminess.
6. Serve hot, garnished with extra fresh basil.

This low-sodium zucchini and basil soup is a fresh, healthy choice for a light Friday meal. The zucchini provides a mild, subtly sweet base, while the basil adds an aromatic herbal note that brings the soup to life. The soup’s smooth texture and light broth make it feel both refreshing and comforting. It’s perfect for anyone looking for a low-sodium, plant-based dish that is still full of flavor. This soup is easy to make and offers a great way to enjoy the flavors of summer, even during the cooler months.

Low Sodium Mushroom and Barley Soup

This hearty mushroom and barley soup is a savory, filling dish that’s packed with flavor but light on sodium. The earthy flavor of mushrooms pairs perfectly with the chewy texture of barley, creating a satisfying meal. The soup is made with simple ingredients and is perfect for those looking to reduce their sodium intake while still enjoying a rich, flavorful soup.

Ingredients:

• 2 cups sliced mushrooms (button or cremini)
• 1/2 cup barley, rinsed
• 1 small onion, chopped
• 2 garlic cloves, minced
• 4 cups low-sodium vegetable broth
• 1 teaspoon dried thyme
• 1/2 teaspoon ground black pepper
• 1 tablespoon olive oil
• 1 tablespoon soy sauce (optional, for umami)
• Fresh parsley for garnish (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the chopped onion and garlic, cooking for 3-4 minutes until softened.
2. Add the sliced mushrooms to the pot and cook for 5-7 minutes, until the mushrooms release their moisture and begin to brown.
3. Stir in the barley, dried thyme, and black pepper, cooking for another 2 minutes.
4. Pour in the vegetable broth and soy sauce (if using). Bring the soup to a boil, then reduce the heat and simmer for 30-35 minutes, or until the barley is tender and the soup has thickened.
5. Taste and adjust seasoning if necessary.
6. Serve the soup hot, garnished with fresh parsley if desired.

This low-sodium mushroom and barley soup is a satisfying, wholesome dish that’s perfect for a cozy Friday meal. The combination of tender mushrooms, chewy barley, and savory herbs creates a filling and comforting soup without adding excess sodium. It’s a great way to enjoy a rich, earthy flavor profile while still keeping things healthy. The soup is easy to prepare and can be customized with different herbs and seasonings. It’s the perfect meal for anyone looking for a low-sodium, plant-based option that’s still packed with flavor and nutrients.

Low Sodium Tomato Basil Soup

This classic tomato basil soup is a rich, comforting dish that’s perfect for a Friday night. The natural sweetness of ripe tomatoes combined with the fresh, aromatic basil creates a well-balanced and flavorful soup, while keeping sodium content low. A touch of garlic and a dash of olive oil elevate the flavor without adding excess salt, making it a delicious and healthy option for a cozy meal.

Ingredients:

• 6 large ripe tomatoes, chopped
• 1 small onion, chopped
• 2 garlic cloves, minced
• 4 cups low-sodium vegetable broth
• 1 tablespoon fresh basil, chopped (plus extra for garnish)
• 1 teaspoon olive oil
• 1/4 teaspoon ground black pepper
• 1 tablespoon balsamic vinegar (optional)
• 1/4 cup unsweetened almond milk (optional for creaminess)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the chopped onion and garlic, cooking for 3-4 minutes until softened and fragrant.
2. Add the chopped tomatoes to the pot and cook for an additional 5 minutes, allowing them to release their juices and begin breaking down.
3. Pour in the vegetable broth, ground black pepper, and chopped basil. Bring the mixture to a boil, then reduce the heat and simmer for 20-25 minutes.
4. Use an immersion blender to puree the soup until smooth (or transfer to a blender in batches). For a creamier texture, stir in almond milk.
5. Taste the soup and adjust seasoning as needed. Add balsamic vinegar for an extra layer of flavor, if desired.
6. Serve hot, garnished with fresh basil.

This low-sodium tomato basil soup is the perfect balance of savory and sweet, with the richness of tomatoes complemented by the fragrant basil. It’s a warm, comforting dish that’s easy to make and ideal for a Friday dinner. The creamy texture, without any added cream, makes it both light and satisfying. Whether enjoyed on its own or paired with a slice of whole-grain bread, this soup is an excellent choice for those who want a hearty, low-sodium meal packed with flavor.

Low Sodium Butternut Squash and Apple Soup

This creamy, slightly sweet butternut squash and apple soup is a great way to enjoy the season’s best produce in a healthy, low-sodium dish. The smooth texture of roasted butternut squash pairs beautifully with the natural sweetness of apples, while the touch of cinnamon and nutmeg adds warmth and depth. This soup is perfect for a light yet filling Friday meal.

Ingredients:

• 1 medium butternut squash, peeled and cubed
• 2 apples, peeled, cored, and chopped
• 1 small onion, chopped
• 2 garlic cloves, minced
• 4 cups low-sodium vegetable broth
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg
• 1 tablespoon olive oil
• 1/2 teaspoon ground black pepper
• 1 tablespoon maple syrup (optional for sweetness)
• Fresh thyme for garnish (optional)

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the cubed butternut squash with a little olive oil and place it on a baking sheet. Roast for 20-25 minutes, or until tender and caramelized.
2. In a large pot, heat olive oil over medium heat. Add the chopped onion and garlic, cooking for 3-4 minutes until softened.
3. Add the chopped apples, roasted butternut squash, cinnamon, nutmeg, and vegetable broth to the pot. Bring the mixture to a boil, then reduce the heat and simmer for 15-20 minutes.
4. Use an immersion blender to puree the soup until smooth (or transfer to a blender in batches).
5. Taste and add maple syrup for extra sweetness if desired.
6. Serve hot, garnished with fresh thyme if desired.

This low-sodium butternut squash and apple soup is a comforting and slightly sweet dish that makes a perfect light dinner. The combination of roasted squash and apples creates a rich, velvety texture, while the spices add warmth and depth. The soup is naturally creamy, even without the use of cream, and the hint of maple syrup provides just the right amount of sweetness. It’s a flavorful, nutrient-packed option for anyone looking for a heartwarming, low-sodium meal.

Low Sodium Spinach and White Bean Soup

This nutritious and hearty spinach and white bean soup is packed with protein and fiber while being low in sodium. The creamy texture of the beans complements the vibrant spinach, creating a filling yet light soup. With a subtle hint of garlic and rosemary, it’s a comforting and healthy choice for a Friday meal, providing a perfect balance of flavors and nutrients.

Ingredients:

• 2 cups fresh spinach, washed and chopped
• 1 can (15 oz) white beans, drained and rinsed
• 1 small onion, chopped
• 2 garlic cloves, minced
• 4 cups low-sodium vegetable broth
• 1 teaspoon dried rosemary
• 1 tablespoon olive oil
• 1/4 teaspoon ground black pepper
• 1 tablespoon lemon juice (optional for brightness)
• Fresh parsley for garnish (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the chopped onion and garlic, cooking for 3-4 minutes until softened and fragrant.
2. Stir in the dried rosemary and cook for another minute to release its flavor.
3. Add the white beans, vegetable broth, and ground black pepper to the pot. Bring the soup to a boil, then reduce the heat and simmer for 15-20 minutes, allowing the flavors to meld.
4. Stir in the chopped spinach and cook for an additional 5 minutes, until wilted.
5. If desired, stir in lemon juice for a burst of freshness.
6. Serve hot, garnished with fresh parsley.

This low-sodium spinach and white bean soup is a nourishing, satisfying option for a Friday night dinner. The creamy white beans provide a hearty base, while the spinach adds a fresh, vibrant element to the soup. The rosemary and garlic create an aromatic backdrop to the dish, and the optional lemon juice adds a refreshing touch. This soup is not only flavorful but also packed with protein, fiber, and vitamins, making it a healthy and filling meal to end the week.

Note: More recipes are coming soon!