45+ Easy & Delicious Friday Low-Sodium Vegan Soup Recipes You’ll Love

Fridays are the perfect time to wind down after a busy week, and what better way to relax than with a comforting bowl of soup?

Whether you’re preparing for a cozy night in or looking for a wholesome meal to share with loved ones, soups offer endless possibilities.

If you’re following a low-sodium vegan diet, you might think your options are limited—but that’s far from the truth!

This guide will explore 45+ low-sodium vegan soup recipes that are packed with flavor, nutrition, and creativity.

From hearty vegetable stews to creamy plant-based classics, there’s something here to satisfy every craving.

Let’s dive into the world of healthy, guilt-free soup recipes perfect for any Friday night.

45+ Easy & Delicious Friday Low-Sodium Vegan Soup Recipes You’ll Love

Embracing a low-sodium vegan diet doesn’t mean compromising on taste or variety, especially when it comes to soups.

These 45+ recipes offer a blend of creativity, flavor, and nutrition, making them perfect for a relaxing Friday night.

Whether you prefer a classic minestrone, a creamy sweet potato bisque, or a spicy lentil stew, this collection has something for everyone.

Take a step toward healthier eating while indulging in heartwarming bowls of goodness.

Try a recipe (or two) this Friday, and let these soups transform your evening into a flavorful celebration!

Hearty Lentil and Vegetable Soup

This Hearty Lentil and Vegetable Soup is a comforting, nutrient-packed bowl of goodness perfect for chilly Fridays. Loaded with fiber-rich lentils, fresh vegetables, and flavorful spices, this soup is not only low in sodium but also entirely vegan. It’s an excellent choice for those looking to enjoy a filling, wholesome meal that’s low in carbohydrates while providing lasting energy.

Ingredients:

• 1 cup dry red or green lentils, rinsed
• 1 medium onion, diced
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 medium zucchini, diced
• 3 cups low-sodium vegetable broth
• 2 cups water
• 3 cloves garlic, minced
• 1 tsp smoked paprika
• 1 tsp ground cumin
• 1 tsp turmeric powder
• 1/4 tsp black pepper
• 1 cup fresh spinach, roughly chopped
• 1 tbsp olive oil
• Juice of 1 lemon

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion, garlic, carrots, and celery, sautéing for 5 minutes until softened.
2. Stir in the smoked paprika, cumin, turmeric, and black pepper, allowing the spices to bloom for about 30 seconds.
3. Add the lentils, zucchini, vegetable broth, and water to the pot. Bring to a boil, then reduce to a simmer and cook for 25-30 minutes, or until lentils are tender.
4. Stir in the fresh spinach and lemon juice, cooking for another 2 minutes until the spinach wilts.
5. Serve warm and enjoy!

This soup brings a delightful combination of flavors and textures to your Friday table. With its robust taste and hearty ingredients, it’s the perfect dish to keep you satisfied and energized throughout the day. Plus, it’s a breeze to prepare, making it a fantastic go-to recipe for busy weekdays.

Creamy Cauliflower and Broccoli Soup

Indulge in the creamy goodness of this Cauliflower and Broccoli Soup without the guilt! This rich, velvety soup is packed with nutrient-dense ingredients and free from added sodium, making it a delightful choice for those following a low-sodium vegan diet. Perfect for a light yet satisfying lunch, it pairs well with a crisp side salad.

Ingredients:

• 1 medium head of cauliflower, chopped
• 1 medium head of broccoli, chopped
• 1 medium onion, diced
• 3 cloves garlic, minced
• 2 cups unsweetened almond milk
• 2 cups low-sodium vegetable broth
• 1/2 cup nutritional yeast
• 1 tsp dried thyme
• 1/4 tsp ground nutmeg
• 1/4 tsp black pepper
• 1 tbsp olive oil

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and garlic, sautéing for 5 minutes until fragrant.
2. Add the cauliflower, broccoli, thyme, and nutmeg. Stir to coat the vegetables in the spices.
3. Pour in the almond milk and vegetable broth. Bring to a boil, then reduce heat and simmer for 20 minutes, or until the vegetables are tender.
4. Use an immersion blender to puree the soup until smooth. Stir in the nutritional yeast and black pepper, adjusting seasonings to taste.
5. Serve hot, garnished with fresh herbs if desired.

This creamy soup feels indulgent while keeping things light and healthy. The blend of cauliflower and broccoli creates a luscious texture, while the nutritional yeast adds a cheesy, umami flavor without dairy or salt. It’s a comforting bowl of soup that’s perfect for winding down your week.

spiced Sweet Potato and Coconut Soup

Warm, spicy, and slightly sweet, this Spiced Sweet Potato and Coconut Soup is a delightful way to cap off your Friday. Packed with beta-carotene and healthy fats, it’s a flavorful vegan option that’s both nourishing and satisfying. The balance of spices and creaminess will leave your taste buds dancing!

Ingredients:

• 2 large sweet potatoes, peeled and cubed
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1 tbsp grated ginger
• 1 can (13.5 oz) unsweetened coconut milk
• 2 cups low-sodium vegetable broth
• 1 tsp ground coriander
• 1 tsp ground cinnamon
• 1/2 tsp cayenne pepper (optional)
• 1 tbsp coconut oil
• Juice of 1 lime

Instructions:

1. Heat coconut oil in a pot over medium heat. Add the onion, garlic, and ginger, sautéing until fragrant.
2. Stir in the sweet potatoes, coriander, cinnamon, and cayenne (if using). Mix well to coat the sweet potatoes in the spices.
3. Pour in the coconut milk and vegetable broth. Bring to a boil, then reduce to a simmer and cook for 25 minutes, or until the sweet potatoes are tender.
4. Blend the soup until smooth using an immersion blender or in batches with a countertop blender.
5. Stir in lime juice before serving.

This soup is a true celebration of flavors, offering a rich and velvety texture with just the right amount of spice. It’s a wonderful way to nourish your body and soul as you head into the weekend. Pair it with some crusty bread or enjoy it on its own for a deliciously satisfying meal.

Zesty Tomato and Red Pepper Soup

This Zesty Tomato and Red Pepper Soup is a vibrant and flavorful dish that brings the fresh taste of roasted vegetables to your Friday lunch table. Packed with antioxidants, it’s low in sodium yet full of bold flavors. With its creamy texture (achieved without any dairy) and delightful zest, this soup is a surefire crowd-pleaser.

Ingredients:

• 4 large tomatoes, halved
• 2 red bell peppers, halved and deseeded
• 1 medium onion, quartered
• 3 cloves garlic, unpeeled
• 2 cups low-sodium vegetable broth
• 1/2 cup unsweetened almond milk
• 1 tbsp balsamic vinegar
• 1 tsp smoked paprika
• 1/4 tsp crushed red pepper flakes (optional)
• 1 tbsp olive oil
• Fresh basil leaves for garnish

Instructions:

1. Preheat your oven to 400°F (200°C). Place the tomatoes, red peppers, onion, and garlic on a baking sheet. Drizzle with olive oil and roast for 30 minutes.
2. Once roasted, peel the garlic cloves and transfer all the vegetables to a blender. Add vegetable broth, almond milk, balsamic vinegar, smoked paprika, and red pepper flakes if desired. Blend until smooth.
3. Pour the mixture into a pot and heat over medium heat until warmed through.
4. Serve hot, garnished with fresh basil leaves.

This soup combines the earthy sweetness of roasted vegetables with the tangy zing of balsamic vinegar, creating a bowl of comfort that’s as satisfying as it is nourishing. It’s a perfect recipe to make in bulk for the weekend ahead!

Savory Mushroom and Thyme Soup

For a deeply earthy and savory experience, this Mushroom and Thyme Soup is the perfect low-sodium vegan dish. With its meaty texture and aromatic flavors, it’s a hearty option that feels indulgent while being completely plant-based. Ideal for a cozy Friday afternoon, this soup pairs wonderfully with a light salad or grain-free crackers.

Ingredients:

• 2 cups cremini mushrooms, sliced
• 2 cups shiitake mushrooms, sliced
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1 tbsp fresh thyme leaves
• 1 cup unsweetened almond milk
• 2 cups low-sodium vegetable broth
• 1 tbsp nutritional yeast
• 1 tbsp olive oil
• 1/4 tsp black pepper

Instructions:

1. Heat olive oil in a pot over medium heat. Add onion and garlic, cooking until softened.
2. Add the mushrooms and thyme, stirring to coat evenly. Cook for 10 minutes until the mushrooms are tender and release their liquid.
3. Add the vegetable broth and almond milk. Simmer for 15 minutes.
4. Stir in the nutritional yeast and black pepper. Blend half of the soup for a creamy texture while keeping some mushroom pieces intact.
5. Serve warm and enjoy!

This mushroom soup is packed with umami flavors and a delightful creaminess that’s achieved without adding dairy or extra salt. It’s the ultimate comfort food, perfect for winding down your week with a warm and filling meal.

Spicy Carrot and Ginger Soup

Bright, zesty, and full of a gentle kick, this Spicy Carrot and Ginger Soup is a flavorful way to spice up your Friday lunch. The natural sweetness of carrots pairs beautifully with the warming notes of ginger and the slight heat of cayenne pepper. It’s a light yet satisfying dish that’s perfect for any time of year.

Ingredients:

• 6 large carrots, peeled and chopped
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1 tbsp grated ginger
• 1/4 tsp cayenne pepper (optional)
• 2 cups low-sodium vegetable broth
• 1 cup unsweetened coconut milk
• 1 tbsp olive oil
• Juice of 1 orange
• Fresh cilantro for garnish

Instructions:

1. Heat olive oil in a pot over medium heat. Add onion, garlic, and ginger, cooking for 5 minutes until fragrant.
2. Add the carrots, cayenne pepper, and vegetable broth. Bring to a boil, then reduce heat and simmer for 20 minutes until the carrots are tender.
3. Blend the soup until smooth using an immersion blender or countertop blender. Stir in the coconut milk and orange juice.
4. Reheat gently and serve with fresh cilantro.

This vibrant soup is a perfect balance of sweet and spicy flavors. The addition of orange juice brings a refreshing twist, while the ginger adds a warming touch. It’s an energizing, low-sodium vegan meal that you’ll look forward to every Friday.

Vibrant Roasted Butternut Squash and Apple Soup

A perfect harmony of sweet and savory, this Roasted Butternut Squash and Apple Soup offers a delightful twist on traditional comfort food. Roasting the squash enhances its natural sweetness, while the addition of apples adds a touch of brightness and complexity. This low-sodium, vegan soup is a filling, nutrient-packed option for your Friday lunch.

Ingredients:

• 1 medium butternut squash, peeled and cubed
• 2 apples, peeled, cored, and chopped
• 1 medium onion, chopped
• 3 cloves garlic, minced
• 1 tsp ground cinnamon
• 1/4 tsp ground nutmeg
• 1 tbsp olive oil
• 2 cups low-sodium vegetable broth
• 1 cup unsweetened almond milk
• Juice of 1/2 lemon
• Fresh parsley for garnish

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the butternut squash, apples, and onion with olive oil, cinnamon, and nutmeg. Roast for 30-35 minutes until the vegetables are tender and caramelized.
2. In a large pot, sauté the garlic for 1-2 minutes until fragrant.
3. Add the roasted vegetables and vegetable broth to the pot. Bring to a simmer and cook for 5 minutes.
4. Blend the soup until smooth using an immersion blender or countertop blender. Stir in the almond milk and lemon juice.
5. Serve hot, garnished with fresh parsley.

This soup is a perfect balance of comforting and refreshing, with the natural sweetness of squash and apples pairing beautifully with the warm spices. It’s a great way to nourish your body with a hearty, low-sodium meal. Plus, it’s easy to make and perfect for batch cooking, so you can enjoy it throughout the week.

Cucumber and Avocado Soup

For a light, refreshing, and creamy option, try this Cucumber and Avocado Soup. Full of healthy fats and hydrating cucumbers, this chilled soup is perfect for a Friday lunch, especially if you’re craving something cool and light. It’s a great source of vitamins and minerals, and its smooth, velvety texture makes it feel indulgent despite being low in sodium.

Ingredients:

• 2 large cucumbers, peeled and chopped
• 1 ripe avocado, peeled and pitted
• 1/4 cup fresh dill, chopped
• 2 tbsp lemon juice
• 1 cup cold water or vegetable broth
• 1/4 tsp ground black pepper
• 1 tbsp olive oil
• 1 small garlic clove, minced
• Fresh mint leaves for garnish

Instructions:

1. In a blender or food processor, combine cucumbers, avocado, dill, lemon juice, garlic, olive oil, and cold water or broth. Blend until smooth and creamy.
2. Add black pepper and adjust seasoning to taste.
3. Chill the soup in the refrigerator for at least 1 hour before serving for a refreshing, cool experience.
4. Serve cold, garnished with fresh mint leaves.

This soup is perfect for warm weather or when you’re looking for a light and hydrating dish. It’s creamy and refreshing without being heavy, making it an ideal low-sodium vegan lunch. The addition of fresh herbs adds a delightful flavor that complements the cool cucumbers and rich avocado.

Spicy Black Bean and Tomato Soup

This Spicy Black Bean and Tomato Soup is a flavorful, hearty dish that’s packed with protein, fiber, and bold flavors. The combination of black beans, tomatoes, and spices creates a rich, savory base, while the heat from the chili powder and cayenne pepper adds a kick. This vegan, low-sodium soup is perfect for a filling lunch that will keep you satisfied through the afternoon.

Ingredients:

• 2 cups cooked black beans (or 1 can, drained and rinsed)
• 4 large tomatoes, chopped
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1 tsp chili powder
• 1/2 tsp cayenne pepper (optional)
• 1 tsp ground cumin
• 2 cups low-sodium vegetable broth
• 1 tbsp olive oil
• Juice of 1 lime
• Fresh cilantro for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and garlic, sautéing for 5 minutes until softened.
2. Add the chopped tomatoes, black beans, chili powder, cayenne, and cumin. Stir to combine, and cook for 5-7 minutes, allowing the tomatoes to break down.
3. Pour in the vegetable broth and bring the mixture to a simmer. Cook for an additional 15-20 minutes, stirring occasionally.
4. Use a spoon or immersion blender to mash or partially blend the soup for a thicker texture, leaving some beans whole for variety.
5. Stir in lime juice and serve with fresh cilantro.

This soup offers a perfect balance of spiciness and heartiness, with the black beans providing protein and fiber, while the tomatoes bring a bright, acidic note. It’s an easy, satisfying low-sodium vegan soup that’s perfect for a filling Friday lunch. The fresh cilantro and lime juice add a fresh finish that complements the robust flavors of the soup.

Chilled Avocado and Cucumber Soup

This Chilled Avocado and Cucumber Soup is the perfect refreshing dish for a light Friday lunch. The coolness of cucumber paired with the creamy richness of avocado creates a smooth, velvety texture that’s both hydrating and satisfying. This low-sodium, vegan soup is ideal for warmer days and can easily be prepared in advance.

Ingredients:

• 2 large cucumbers, peeled and chopped
• 1 ripe avocado, peeled and pitted
• 1/4 cup fresh cilantro leaves
• 1 tbsp lemon juice
• 1/2 cup cold water or vegetable broth
• 1/4 tsp ground cumin
• 1/4 tsp black pepper
• 1 small garlic clove, minced
• 1 tbsp olive oil
• Fresh mint for garnish

Instructions:

1. In a blender or food processor, combine cucumbers, avocado, cilantro, lemon juice, cumin, garlic, olive oil, and cold water or broth. Blend until smooth and creamy.
2. Adjust seasoning with black pepper and more lemon juice, if needed.
3. Chill the soup for at least 1 hour in the refrigerator.
4. Serve cold, garnished with fresh mint leaves.

This chilled soup is incredibly refreshing and perfect for a light, nutritious lunch. It’s full of healthy fats from avocado, and the cucumber adds a crisp, cooling element. With minimal ingredients and maximum flavor, it’s an easy, low-sodium vegan meal that’s both satisfying and revitalizing.

Cauliflower and Leek Soup

This creamy Cauliflower and Leek Soup offers a savory, rich flavor without relying on high sodium content. The cauliflower adds body and creaminess, while the leeks provide a subtle, mild onion flavor. This soup is a great choice for a cozy, low-sodium lunch that’s both filling and nutritious, perfect for a chilly Friday.

Ingredients:

• 1 medium head of cauliflower, chopped
• 2 leeks, cleaned and chopped
• 1 medium onion, diced
• 3 cloves garlic, minced
• 2 cups low-sodium vegetable broth
• 1/2 cup unsweetened almond milk
• 1 tsp fresh thyme leaves
• 1 tbsp olive oil
• 1/4 tsp black pepper
• Fresh parsley for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion, garlic, and leeks, sautéing for 5-7 minutes until softened.
2. Add the chopped cauliflower, thyme, vegetable broth, and black pepper. Bring to a boil, then reduce to a simmer and cook for 20-25 minutes, or until the cauliflower is tender.
3. Use an immersion blender to puree the soup until smooth, or blend in batches with a countertop blender.
4. Stir in almond milk and adjust seasoning to taste.
5. Serve warm, garnished with fresh parsley.

This Cauliflower and Leek Soup is a creamy and comforting bowl of goodness, offering a velvety texture without any added cream or excessive sodium. The delicate flavor of the leeks balances well with the cauliflower, making it a simple yet delicious vegan option for a hearty lunch.

Spicy Zucchini and Tomato Soup

This Spicy Zucchini and Tomato Soup is a flavorful, light dish that’s packed with healthy vegetables and just the right amount of heat. With fresh tomatoes and zucchini as the base, this low-sodium vegan soup is both refreshing and satisfying, offering a great way to incorporate more vegetables into your diet while enjoying a spicy kick.

Ingredients:

• 3 medium zucchinis, chopped
• 4 large tomatoes, chopped
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 tsp chili powder
• 1/4 tsp cayenne pepper (optional)
• 2 cups low-sodium vegetable broth
• 1 tbsp olive oil
• 1/4 tsp black pepper
• 1 tbsp fresh basil, chopped (for garnish)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and garlic, sautéing for 5 minutes until softened.
2. Stir in the chopped zucchinis, tomatoes, chili powder, cayenne pepper (if using), and black pepper. Cook for 5 minutes until the vegetables start to soften.
3. Add the vegetable broth and bring to a simmer. Let it cook for 15-20 minutes, or until the zucchini is tender.
4. Use an immersion blender to puree the soup until smooth.
5. Serve warm, garnished with fresh basil.

This spicy soup is full of vibrant flavors and a great way to enjoy zucchini in a new, exciting way. The combination of tomatoes and zucchini creates a light yet satisfying base, while the spices give the soup an extra kick. It’s an ideal low-sodium vegan lunch that’s easy to make and perfect for any day of the week.

Sweet Potato and Spinach Soup

This Sweet Potato and Spinach Soup is a warming, hearty, and nutritious meal that’s perfect for a cozy Friday lunch. Sweet potatoes provide a natural sweetness and are packed with vitamins, while spinach adds a burst of iron and nutrients. This low-sodium, vegan soup is both filling and light on the stomach, making it a great choice for a nourishing meal.

Ingredients:

• 2 large sweet potatoes, peeled and diced
• 4 cups fresh spinach, chopped
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1 tsp ground cumin
• 1/2 tsp ground coriander
• 2 cups low-sodium vegetable broth
• 1/2 cup unsweetened coconut milk
• 1 tbsp olive oil
• 1/4 tsp black pepper
• Juice of 1/2 lemon

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and garlic, sautéing for 5 minutes until softened.
2. Add the diced sweet potatoes, cumin, and coriander. Stir well to coat the sweet potatoes in the spices.
3. Pour in the vegetable broth and bring the soup to a boil. Reduce the heat to a simmer and cook for 20 minutes or until the sweet potatoes are soft.
4. Stir in the chopped spinach and cook for an additional 5 minutes, until wilted.
5. Blend the soup until smooth using an immersion blender or a countertop blender. Stir in the coconut milk and lemon juice.
6. Serve warm and enjoy!

This Sweet Potato and Spinach Soup is a comforting, nutrient-dense dish that brings together the sweetness of sweet potatoes with the earthy flavor of spinach. The coconut milk adds a creamy texture without any dairy, making it the perfect vegan, low-sodium option for a filling and healthy lunch.

Lemon and Herb Chickpea Soup

This Lemon and Herb Chickpea Soup is light yet satisfying, offering a burst of fresh flavors with every spoonful. Chickpeas provide plant-based protein, while fresh herbs like thyme, rosemary, and lemon make it aromatic and refreshing. This soup is vegan, low-sodium, and packed with nutrients, making it a fantastic, energizing choice for a Friday lunch.

Ingredients:

• 2 cups cooked chickpeas (or 1 can, drained and rinsed)
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 tbsp fresh thyme leaves
• 1 tbsp fresh rosemary, chopped
• 1 medium zucchini, diced
• 4 cups low-sodium vegetable broth
• 1 tbsp olive oil
• Juice of 1 lemon
• 1/4 tsp ground black pepper
• Fresh parsley for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, sautéing for 5 minutes until softened.
2. Stir in the zucchini, thyme, and rosemary, cooking for an additional 5 minutes.
3. Add the chickpeas and vegetable broth, and bring to a simmer. Cook for 15 minutes to allow the flavors to blend.
4. Stir in the lemon juice and black pepper.
5. Serve hot, garnished with fresh parsley.

This light yet flavorful soup is full of fresh herbs and tangy lemon, offering a zesty, refreshing experience. The chickpeas provide protein, making it a hearty but not heavy meal. It’s the perfect vegan, low-sodium choice for a nourishing and revitalizing lunch.

Carrot, Ginger, and Turmeric Soup

This Carrot, Ginger, and Turmeric Soup is a vibrant, aromatic dish that’s perfect for a comforting Friday meal. The natural sweetness of carrots blends beautifully with the warming spices of ginger and turmeric. This low-sodium, vegan soup is full of anti-inflammatory properties, making it not only delicious but also a nourishing option for your health.

Ingredients:

• 6 large carrots, peeled and chopped
• 1 tbsp grated fresh ginger
• 1 tsp ground turmeric
• 1 medium onion, diced
• 3 cups low-sodium vegetable broth
• 1/2 cup unsweetened almond milk
• 1 tbsp olive oil
• 1/4 tsp black pepper
• Juice of 1/2 lemon

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and grated ginger, sautéing for 5 minutes until softened and fragrant.
2. Add the chopped carrots, turmeric, and vegetable broth. Bring to a boil, then reduce the heat and simmer for 20 minutes, or until the carrots are tender.
3. Use an immersion blender to blend the soup until smooth.
4. Stir in the almond milk and lemon juice, adjusting the seasoning with black pepper.
5. Serve hot and enjoy!

This vibrant soup is not only packed with flavor but also offers a multitude of health benefits from the turmeric and ginger. It’s the perfect vegan, low-sodium option to kickstart your Friday, providing a warming and immune-boosting dish to end the week on a nourishing note.

Note: More recipes are coming soon!