40+ Flavorful Holiday Low Sodium Vegan Soup Recipes for Every Occasion

The holiday season is a time for family, friends, and, of course, incredible food. For those following a plant-based diet or looking to reduce sodium intake for health reasons, finding holiday recipes that tick all the boxes can sometimes feel like a challenge.

That’s why we’ve put together a collection of over 40 low sodium vegan soup recipes that not only meet dietary needs but are packed with festive flavors that will make your holiday gatherings shine.

From rich, hearty stews to light, vibrant broths, these soups are designed to nourish, comfort, and warm you through the winter months.

Whether you’re celebrating Thanksgiving, Christmas, or any winter holiday, these recipes are perfect for any festive table, offering a mix of traditional and innovative flavors to suit all tastes.

Each recipe is crafted to be low in sodium while maintaining rich, complex flavors using herbs, spices, and natural ingredients.

So, whether you’re looking for something spicy and bold or mild and soothing, this collection has you covered.

Prepare to add a new favorite to your holiday menu with these wholesome, plant-based soups!

40+ Flavorful Holiday Low Sodium Vegan Soup Recipes for Every Occasion

The holidays are all about coming together, sharing good food, and celebrating the season with those we love.

By choosing low sodium vegan soups, you’re not only making a choice that supports your health but also embracing the vibrant, flavorful possibilities of plant-based cooking.

With these 40+ recipes, you can enjoy hearty, nourishing bowls that everyone at your holiday table will appreciate—whether they’re vegan, health-conscious, or simply looking for something comforting.

So, this holiday season, try a new soup recipe or revisit an old favorite and discover how satisfying and festive plant-based soups can be.

Your body and taste buds will thank you, and your guests will be delighted with the delicious and wholesome options you bring to the table.

Hearty Winter Vegetable Soup

A comforting and nourishing winter vegetable soup that combines the earthy flavors of root vegetables and seasonal greens. This soup is both vegan and low in sodium, making it a healthy choice for a holiday meal that everyone can enjoy.

Ingredients:

• 2 tbsp olive oil
• 1 medium onion, diced
• 3 garlic cloves, minced
• 2 medium carrots, sliced
• 2 celery stalks, chopped
• 2 medium potatoes, diced
• 1 cup butternut squash, cubed
• 1 tsp dried thyme
• 1 tsp smoked paprika
• 1/2 tsp ground black pepper
• 6 cups unsalted vegetable broth
• 2 cups kale, chopped
• 1 tbsp lemon juice

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, and sauté until fragrant, about 3-4 minutes.
2. Stir in the carrots, celery, potatoes, and butternut squash. Cook for 5-7 minutes, stirring occasionally.
3. Add the thyme, smoked paprika, and black pepper, mixing well to coat the vegetables.
4. Pour in the unsalted vegetable broth and bring to a boil. Reduce the heat and simmer for 25-30 minutes, or until the vegetables are tender.
5. Stir in the kale and cook for an additional 5 minutes until wilted.
6. Remove from heat, add lemon juice, and adjust seasoning as needed.
7. Serve warm with crusty whole-grain bread.

This hearty winter vegetable soup is perfect for chilly holiday evenings. Its rich flavors and wholesome ingredients create a filling yet light dish that pairs well with your holiday spread.

Creamy Coconut Sweet Potato Soup

This velvety coconut sweet potato soup combines natural sweetness with warm spices for a luscious holiday appetizer. Its creamy texture and vibrant color make it a festive addition to your vegan menu.

Ingredients:

• 1 tbsp coconut oil
• 1 medium onion, chopped
• 3 medium sweet potatoes, peeled and diced
• 1 cup carrots, sliced
• 1 tsp ground ginger
• 1/2 tsp cinnamon
• 1/4 tsp nutmeg
• 4 cups unsalted vegetable broth
• 1 cup canned coconut milk
• 1 tbsp maple syrup
• 1 tbsp fresh lime juice

Instructions:

1. In a large pot, heat coconut oil over medium heat. Add the onion and sauté until softened, about 5 minutes.
2. Add sweet potatoes, carrots, ginger, cinnamon, and nutmeg. Stir well and cook for 5 minutes.
3. Pour in the vegetable broth and bring to a boil. Reduce heat and simmer for 20-25 minutes, or until the sweet potatoes and carrots are tender.
4. Use an immersion blender to puree the soup until smooth, or transfer it to a blender in batches.
5. Stir in the coconut milk, maple syrup, and lime juice. Adjust seasoning as desired.
6. Reheat gently before serving, and garnish with a sprinkle of cinnamon or fresh herbs.

This creamy soup is both indulgent and healthy, offering a warm, inviting flavor profile that will impress your holiday guests. Its sweet and spicy notes make it a standout option for festive gatherings.

Herbed Lentil and Mushroom Soup

This earthy lentil and mushroom soup is a satisfying holiday centerpiece. Packed with plant-based protein and fiber, it’s a wholesome, low-sodium dish that’s perfect for cozy winter evenings.

Ingredients:

• 2 tbsp olive oil
• 1 medium onion, chopped
• 3 garlic cloves, minced
• 1 cup mushrooms, sliced
• 1 cup dried green or brown lentils, rinsed
• 1 tsp dried rosemary
• 1 tsp dried thyme
• 1/2 tsp ground cumin
• 5 cups unsalted vegetable broth
• 2 cups spinach, chopped
• 1 tbsp balsamic vinegar

Instructions:

1. Heat olive oil in a large pot over medium heat. Sauté the onion and garlic until softened, about 5 minutes.
2. Add the mushrooms and cook for another 5 minutes, stirring frequently.
3. Stir in the lentils, rosemary, thyme, and cumin. Mix well to coat the lentils with the spices.
4. Add the vegetable broth and bring to a boil. Reduce heat and simmer for 30-35 minutes, or until the lentils are tender.
5. Stir in the spinach and cook for 5 minutes until wilted.
6. Add the balsamic vinegar, mix well, and adjust seasoning as needed.
7. Serve warm with a sprinkle of fresh parsley or crusty bread.

This herbed lentil and mushroom soup delivers rich, earthy flavors and a hearty texture, making it a perfect holiday meal. Its nourishing ingredients offer a comforting balance of warmth and satisfaction during the festive season.

Spiced Pumpkin and Carrot Soup

This spiced pumpkin and carrot soup is the epitome of holiday comfort, combining the natural sweetness of pumpkin and carrots with warm, aromatic spices. It’s a smooth, festive dish that’s both low in sodium and entirely vegan.

Ingredients:

• 1 tbsp olive oil
• 1 medium onion, chopped
• 3 garlic cloves, minced
• 2 cups pumpkin purée (fresh or canned, unsalted)
• 2 cups carrots, sliced
• 1 tsp ground cumin
• 1/2 tsp turmeric
• 1/4 tsp cinnamon
• 4 cups unsalted vegetable broth
• 1/2 cup unsweetened almond milk
• 1 tbsp maple syrup
• 1 tbsp lemon juice

Instructions:

1. Heat olive oil in a large pot over medium heat. Sauté the onion and garlic until fragrant, about 4-5 minutes.
2. Add the carrots, cumin, turmeric, and cinnamon, stirring well. Cook for 5 minutes until the spices are toasted.
3. Stir in the pumpkin purée and vegetable broth. Bring to a boil, then reduce the heat and simmer for 20-25 minutes until the carrots are tender.
4. Use an immersion blender to puree the soup until smooth. Alternatively, blend it in batches using a blender.
5. Stir in the almond milk, maple syrup, and lemon juice. Adjust seasoning as needed.
6. Serve warm, garnished with a sprinkle of cinnamon or fresh herbs.

This creamy, spiced pumpkin and carrot soup adds a cozy, seasonal touch to any holiday meal. Its velvety texture and sweet-spiced flavor make it a delightful way to start your festive feast.

Golden Cauliflower and Turmeric Soup

This vibrant golden soup brings together roasted cauliflower, turmeric, and coconut milk for a nutrient-packed holiday dish. Its creamy texture and warm flavors make it a perfect choice for chilly evenings.

Ingredients:

• 1 medium head of cauliflower, chopped into florets
• 2 tbsp olive oil, divided
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 1 tsp turmeric powder
• 1/2 tsp ground coriander
• 4 cups unsalted vegetable broth
• 1 cup canned coconut milk
• 1 tbsp apple cider vinegar

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the cauliflower florets with 1 tbsp olive oil and roast on a baking sheet for 20 minutes, or until golden.
2. In a large pot, heat the remaining olive oil over medium heat. Sauté the onion and garlic until softened, about 5 minutes.
3. Stir in the turmeric and coriander, cooking for 1 minute to release their aroma.
4. Add the roasted cauliflower and vegetable broth. Bring to a boil, then simmer for 15-20 minutes.
5. Use an immersion blender to puree the soup until smooth, or blend in batches.
6. Stir in the coconut milk and apple cider vinegar. Adjust seasoning as needed.
7. Serve warm, garnished with roasted cauliflower florets or fresh parsley.

Golden cauliflower and turmeric soup is as nutritious as it is delicious. Its bright color and bold flavors add a festive flair to your holiday table while providing a comforting, wholesome experience.

Zesty Tomato and White Bean Soup

This light yet hearty tomato and white bean soup combines tangy tomatoes with the creaminess of white beans. It’s a quick, satisfying option that’s perfect for holiday entertaining.

Ingredients:

• 2 tbsp olive oil
• 1 medium onion, diced
• 3 garlic cloves, minced
• 1 can (15 oz) unsalted diced tomatoes
• 1 cup cooked white beans (cannellini or navy beans)
• 1 tsp Italian seasoning
• 1/2 tsp red pepper flakes (optional)
• 4 cups unsalted vegetable broth
• 2 cups baby spinach, chopped
• 1 tbsp fresh lemon juice

Instructions:

1. Heat olive oil in a large pot over medium heat. Sauté the onion and garlic for 5 minutes until fragrant.
2. Stir in the tomatoes, white beans, Italian seasoning, and red pepper flakes if using. Cook for 5 minutes, stirring occasionally.
3. Add the vegetable broth and bring to a boil. Reduce heat and simmer for 15-20 minutes to allow the flavors to meld.
4. Stir in the spinach and cook for 2-3 minutes until wilted.
5. Remove from heat and add the lemon juice. Adjust seasoning as needed.
6. Serve warm, garnished with fresh basil or a drizzle of olive oil.

Zesty tomato and white bean soup is a crowd-pleaser that’s light yet filling. Its fresh flavors and vibrant ingredients make it a delightful, health-conscious choice for holiday gatherings.

Roasted Red Pepper and Chickpea Soup

This roasted red pepper and chickpea soup is rich in flavor and packed with plant-based protein. The smoky sweetness of roasted red peppers blends perfectly with chickpeas for a warm and satisfying holiday dish.

Ingredients:

• 2 large red bell peppers, roasted, peeled, and chopped
• 1 tbsp olive oil
• 1 medium onion, diced
• 3 garlic cloves, minced
• 1 tsp smoked paprika
• 1/2 tsp ground cumin
• 4 cups unsalted vegetable broth
• 1 can (15 oz) unsalted chickpeas, rinsed and drained
• 1 tbsp red wine vinegar
• 1/2 cup unsweetened almond milk

Instructions:

1. Roast the red bell peppers under a broiler or on a gas flame until charred, about 10 minutes. Peel, deseed, and chop them.
2. Heat olive oil in a large pot over medium heat. Sauté the onion and garlic for 5 minutes until softened.
3. Stir in the smoked paprika and cumin, cooking for 1 minute to release their aroma.
4. Add the roasted peppers, chickpeas, and vegetable broth. Bring to a boil, then reduce the heat and simmer for 20 minutes.
5. Use an immersion blender to puree the soup until smooth, or blend in batches.
6. Stir in the red wine vinegar and almond milk, adjusting seasoning as needed.
7. Serve warm, garnished with fresh parsley or a drizzle of olive oil.

This soup’s smoky and creamy profile makes it a showstopper for any holiday meal. It’s a satisfying option that’s both festive and comforting.

Butternut Squash and Apple Soup

This silky butternut squash and apple soup combines the natural sweetness of squash with the crisp, tart flavor of apples. It’s an elegant and flavorful addition to any holiday menu.

Ingredients:

• 1 tbsp coconut oil
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 1 medium butternut squash, peeled, seeded, and cubed
• 1 medium apple, peeled, cored, and chopped
• 1 tsp ground ginger
• 1/2 tsp ground cinnamon
• 4 cups unsalted vegetable broth
• 1/2 cup canned coconut milk
• 1 tbsp maple syrup

Instructions:

1. Heat coconut oil in a large pot over medium heat. Sauté the onion and garlic for 5 minutes until softened.
2. Add the butternut squash, apple, ginger, and cinnamon, stirring well. Cook for 5 minutes to let the flavors develop.
3. Pour in the vegetable broth and bring to a boil. Reduce heat and simmer for 20-25 minutes until the squash and apple are tender.
4. Use an immersion blender to puree the soup until smooth, or transfer to a blender in batches.
5. Stir in the coconut milk and maple syrup. Adjust seasoning as needed.
6. Serve warm, garnished with a sprinkle of cinnamon or toasted pumpkin seeds.

This butternut squash and apple soup offers a beautifully balanced flavor profile with a hint of sweetness. It’s a holiday favorite that’s both nourishing and visually stunning.

Split Pea and Spinach Soup

This split pea and spinach soup is hearty and filling, offering the perfect balance of protein and greens. Its creamy texture and savory flavor make it a wholesome holiday choice that’s low in sodium and vegan.

Ingredients:

• 1 tbsp olive oil
• 1 medium onion, chopped
• 3 garlic cloves, minced
• 1 cup dried green split peas, rinsed
• 1/2 tsp ground black pepper
• 1 tsp dried oregano
• 5 cups unsalted vegetable broth
• 2 cups baby spinach, chopped
• 1 tbsp lemon juice

Instructions:

1. Heat olive oil in a large pot over medium heat. Sauté the onion and garlic for 5 minutes until fragrant.
2. Add the split peas, black pepper, and oregano. Stir well to coat the peas with the seasonings.
3. Pour in the vegetable broth and bring to a boil. Reduce the heat and simmer for 45-50 minutes, or until the peas are tender and beginning to break down.
4. Use an immersion blender to partially puree the soup, leaving some texture.
5. Stir in the spinach and cook for 5 minutes until wilted.
6. Remove from heat and add the lemon juice. Adjust seasoning as needed.
7. Serve warm, garnished with fresh parsley or cracked black pepper.

This split pea and spinach soup is a nourishing way to celebrate the holidays. It’s rich in plant-based protein and greens, offering a satisfying and healthy meal option.

Herbed Wild Mushroom and Barley Soup

This herbed wild mushroom and barley soup is a warm and earthy holiday dish, perfect for cozy evenings. The combination of wild mushrooms, hearty barley, and fresh herbs brings a depth of flavor that feels like a festive treat.

Ingredients:

• 2 tbsp olive oil
• 1 medium onion, chopped
• 3 garlic cloves, minced
• 2 cups mixed wild mushrooms, cleaned and sliced
• 1/2 cup pearl barley, rinsed
• 1 tsp dried thyme
• 1/2 tsp dried rosemary
• 4 cups unsalted vegetable broth
• 2 tbsp nutritional yeast (optional, for added umami)
• 1/2 cup chopped fresh parsley
• 1 tbsp lemon juice

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic and sauté for 5 minutes until softened.
2. Add the mushrooms and cook for another 5-6 minutes, allowing them to release their moisture and start to brown.
3. Stir in the pearl barley, thyme, and rosemary, and cook for 1 minute to toast the barley slightly.
4. Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat and simmer for 30-35 minutes or until the barley is tender.
5. Stir in the nutritional yeast and lemon juice for added depth of flavor.
6. Serve warm, garnished with fresh parsley and a sprinkle of black pepper.

This herbed wild mushroom and barley soup offers a rich, earthy profile that pairs well with a warm bread roll for a comforting holiday meal. Its blend of hearty ingredients and aromatic herbs makes it an unforgettable addition to your festive menu.

Sweet Potato, Kale, and Red Lentil Soup

A bright, nourishing soup with the natural sweetness of sweet potatoes and the heartiness of red lentils, balanced with the earthy taste of kale. This vegan, low-sodium recipe is perfect for holiday gatherings, bringing color and nutrition to the table.

Ingredients:

• 1 tbsp olive oil
• 1 medium onion, chopped
• 3 garlic cloves, minced
• 2 medium sweet potatoes, peeled and cubed
• 1 cup red lentils, rinsed
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 4 cups unsalted vegetable broth
• 2 cups chopped kale, stems removed
• 1 tbsp apple cider vinegar

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic and sauté for 5 minutes until they become translucent.
2. Add the sweet potatoes, red lentils, cumin, and smoked paprika. Stir well to coat the ingredients with the spices.
3. Pour in the vegetable broth and bring to a boil. Reduce the heat and let simmer for 25-30 minutes until the sweet potatoes and lentils are tender.
4. Stir in the chopped kale and cook for an additional 5 minutes until wilted.
5. Add the apple cider vinegar and stir well. Adjust seasoning as needed.
6. Serve warm, garnished with a sprinkle of red pepper flakes or a drizzle of olive oil.

This sweet potato, kale, and red lentil soup is as colorful as it is nourishing, making it a perfect holiday dish. The combination of sweet, savory, and slightly tangy flavors ensures that it stands out at any holiday table.

Spicy Black Bean and Corn Soup

This spicy black bean and corn soup is full of vibrant flavors and hearty textures, making it a festive choice for holiday meals. The combination of black beans, corn, and a touch of spice creates a warming, flavorful dish that’s low in sodium and vegan.

Ingredients:

• 2 tbsp olive oil
• 1 medium onion, chopped
• 3 garlic cloves, minced
• 1 bell pepper, diced
• 1 jalapeño, deseeded and minced (optional for heat)
• 2 cans (15 oz each) black beans, rinsed and drained
• 1 cup corn kernels (fresh or frozen)
• 1 tsp chili powder
• 1/2 tsp ground cumin
• 1/4 tsp cayenne pepper (optional)
• 4 cups unsalted vegetable broth
• 1 tbsp lime juice
• 1/4 cup chopped cilantro

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion, garlic, bell pepper, and jalapeño (if using). Sauté for 5-6 minutes until softened.
2. Stir in the black beans, corn, chili powder, cumin, and cayenne pepper. Cook for 1-2 minutes to toast the spices.
3. Pour in the vegetable broth and bring to a boil. Reduce the heat and simmer for 20-25 minutes to let the flavors meld.
4. Use an immersion blender to partially blend the soup for a thicker texture, or leave it chunky if preferred.
5. Stir in the lime juice and cilantro. Adjust seasoning as needed.
6. Serve warm, topped with additional cilantro and a wedge of lime.

This spicy black bean and corn soup offers a perfect blend of heat and heartiness, making it an exciting and satisfying choice for holiday gatherings. Its bold flavors will be sure to warm your guests from the inside out.

Pumpkin and Lentil Soup with Sage

This pumpkin and lentil soup is a comforting, nutrient-dense option with the natural sweetness of pumpkin and the earthy taste of lentils. Infused with sage and a touch of cinnamon, it creates a festive and heartwarming holiday dish.

Ingredients:

• 2 tbsp olive oil
• 1 medium onion, chopped
• 3 garlic cloves, minced
• 2 cups canned pumpkin puree (or fresh pumpkin, peeled and cubed)
• 1 cup red lentils, rinsed
• 1/2 tsp ground cinnamon
• 1/2 tsp ground nutmeg
• 1/2 tsp dried sage (or 1 tbsp fresh sage, finely chopped)
• 4 cups unsalted vegetable broth
• 1/2 cup unsweetened plant-based milk (such as oat or almond)
• Salt and freshly ground black pepper to taste

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic and sauté for 5 minutes until translucent.
2. Add the pumpkin puree, lentils, cinnamon, nutmeg, and sage. Stir well to combine.
3. Pour in the vegetable broth and bring to a boil. Reduce heat and simmer for 25-30 minutes or until the lentils are tender.
4. Use an immersion blender to puree the soup until smooth or blend in batches for a chunkier texture.
5. Stir in the plant-based milk and season with salt and pepper to taste.
6. Serve warm, garnished with fresh sage leaves or a sprinkle of cinnamon.

This pumpkin and lentil soup is rich, creamy, and perfectly spiced, making it an ideal holiday starter that will delight your guests and add a touch of seasonal cheer.

Carrot and Ginger Soup with Coconut Milk

This carrot and ginger soup is a bright, flavorful holiday dish with the natural sweetness of carrots, the warmth of ginger, and a hint of creaminess from coconut milk. Perfect for cozy winter evenings.

Ingredients:

• 2 tbsp coconut oil
• 1 medium onion, chopped
• 3 garlic cloves, minced
• 1 tbsp freshly grated ginger
• 4 cups carrots, peeled and chopped
• 1/2 tsp ground turmeric
• 4 cups unsalted vegetable broth
• 1/2 cup canned coconut milk
• 1 tbsp maple syrup (optional, for added sweetness)
• Salt and freshly ground black pepper to taste

Instructions:

1. Heat the coconut oil in a large pot over medium heat. Add the onion and garlic and sauté for 5 minutes until fragrant.
2. Stir in the grated ginger and turmeric, cooking for 1 minute.
3. Add the chopped carrots and vegetable broth. Bring to a boil, then reduce the heat and simmer for 20-25 minutes until the carrots are soft.
4. Use an immersion blender to puree the soup until smooth or blend in batches for a chunkier texture.
5. Stir in the coconut milk and maple syrup (if using). Season with salt and pepper to taste.
6. Serve warm, garnished with a sprinkle of chopped cilantro or a drizzle of coconut milk.

This carrot and ginger soup brings warmth and comfort to the table, with its blend of sweet and spicy flavors making it an inviting choice for holiday meals.

Spiced Tomato and Chickpea Soup

This spiced tomato and chickpea soup is hearty and vibrant, infused with rich spices and the natural sweetness of tomatoes. It’s perfect for a festive holiday lunch or as a first course.

Ingredients:

• 2 tbsp olive oil
• 1 medium onion, chopped
• 3 garlic cloves, minced
• 1 tsp ground cumin
• 1/2 tsp ground coriander
• 1/2 tsp smoked paprika
• 1/4 tsp ground cinnamon
• 2 cans (15 oz each) diced tomatoes, no salt added
• 1 can (15 oz) chickpeas, rinsed and drained
• 4 cups unsalted vegetable broth
• 1/2 tsp red pepper flakes (optional for heat)
• 1 tbsp lemon juice
• 1/4 cup chopped fresh basil or parsley

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic and sauté for 5 minutes until softened.
2. Stir in the cumin, coriander, smoked paprika, and cinnamon, cooking for 1 minute to bring out the flavors.
3. Add the diced tomatoes, chickpeas, and vegetable broth. Bring to a boil, then reduce the heat and simmer for 20-25 minutes to blend the flavors.
4. Use an immersion blender to partially blend the soup, leaving some texture for a hearty consistency.
5. Stir in the lemon juice and red pepper flakes (if using). Season with salt and pepper as needed.
6. Serve warm, garnished with fresh basil or parsley.

This spiced tomato and chickpea soup is bold and satisfying, offering a warm, aromatic, and nutrient-rich option perfect for holiday gatherings.

Note: More recipes​ are coming soon!