25+ Healthy & Flavorful low salt soup recipes to Warm Your Heart

Finding flavorful soups that are also low in sodium can be a challenge, especially when most store-bought options are loaded with salt.

However, it is entirely possible to create delicious, satisfying soups that are both heart-healthy and low in sodium by using fresh ingredients, natural herbs, and spices to enhance the flavor profile.

Whether you’re looking to reduce your salt intake due to health reasons or simply want to enjoy a lighter meal, this collection of 25+ low salt soup recipes offers a wide range of options that cater to various tastes and dietary preferences.

From hearty vegetable soups to comforting pureed creations, these recipes will show you that you don’t have to sacrifice flavor for nutrition.

25+ Healthy & Flavorful low salt soup recipes to Warm Your Heart

Making the switch to low-sodium soups doesn’t mean compromising on taste.

By using fresh ingredients, bold herbs, and creative combinations, these 25+ low salt soup recipes demonstrate that you can still enjoy hearty, flavorful dishes that support your health goals.

Whether you’re preparing a warming bowl for a cozy evening or meal prepping for the week ahead, these soups offer both delicious and nutritious solutions.

So, grab your pot, gather your ingredients, and start cooking these amazing low-salt soups that your taste buds and your heart will thank you for.

Low Salt Tomato Basil Soup

This low salt tomato basil soup is a delicious and healthy twist on the classic comfort food. With ripe tomatoes, fresh basil, and a carefully selected blend of spices, this soup is both flavorful and heart-healthy. It’s an easy and nourishing dish that you can enjoy any time of the year. By reducing the amount of salt, this recipe emphasizes the natural flavors of the ingredients, allowing the sweetness of the tomatoes and the earthiness of basil to shine through.

Ingredients:

• 6 large ripe tomatoes, peeled and chopped
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 tbsp olive oil
• 1 cup low-sodium vegetable broth
• 1 tsp dried oregano
• 1/2 tsp black pepper
• 1/4 tsp red pepper flakes (optional)
• 1/4 cup fresh basil, chopped
• 1 tbsp balsamic vinegar (optional)
• 1/2 cup low-fat milk or dairy-free alternative (optional for creaminess)

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and garlic and sauté for 3-4 minutes until softened.
2. Add the chopped tomatoes and cook for another 5 minutes, allowing the tomatoes to break down.
3. Pour in the vegetable broth, oregano, black pepper, and red pepper flakes (if using). Stir and bring to a simmer.
4. Let the soup simmer for 20-25 minutes, stirring occasionally.
5. Use an immersion blender to blend the soup until smooth, or carefully transfer to a blender in batches.
6. Stir in the fresh basil and balsamic vinegar, and then add the milk or dairy-free alternative if desired for creaminess.
7. Taste and adjust seasoning with extra pepper or a dash of balsamic vinegar if needed.

This low-salt tomato basil soup is a heartwarming dish that’s perfect for a light lunch or dinner. The absence of added salt doesn’t compromise the flavors—instead, it allows the vibrant ingredients to really stand out. The fresh basil and natural sweetness of the tomatoes balance perfectly, creating a bowl of comfort food that is both satisfying and health-conscious. This soup is also a great option for meal prepping, as it stores well in the fridge and can easily be frozen for later enjoyment.

Low Salt Lentil Soup

This low salt lentil soup is a hearty and nutritious option, packed with plant-based protein, fiber, and essential vitamins. Lentils are naturally low in sodium, making them an ideal ingredient for a low-salt diet. The soup is enhanced with a variety of vegetables like carrots, celery, and tomatoes, offering a rich, savory flavor without the need for excessive salt. This easy-to-make recipe is perfect for a cozy dinner or a meal prep for the week.

Ingredients:

• 1 1/2 cups dried lentils, rinsed and drained
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 medium carrots, peeled and diced
• 2 celery stalks, chopped
• 1 medium zucchini, chopped
• 1 can (14.5 oz) low-sodium diced tomatoes
• 4 cups low-sodium vegetable broth
• 1 tsp cumin
• 1/2 tsp turmeric
• 1/2 tsp black pepper
• 1/4 tsp smoked paprika
• 2 tbsp lemon juice
• 1/4 cup fresh parsley, chopped

Instructions:

1. In a large pot, heat a small amount of olive oil (optional) and sauté the onion and garlic until softened, about 5 minutes.
2. Add the carrots, celery, and zucchini to the pot and cook for another 3-4 minutes, stirring occasionally.
3. Stir in the cumin, turmeric, black pepper, and smoked paprika, allowing the spices to toast for 1 minute.
4. Add the lentils, diced tomatoes, and vegetable broth, then bring to a boil.
5. Reduce the heat to low, cover, and simmer for 30-40 minutes, or until the lentils are tender.
6. Stir in the lemon juice and chopped parsley just before serving.

This low-salt lentil soup is a nutritious, satisfying meal that is both flavorful and filling. The lentils provide a good source of plant-based protein and fiber, while the vegetables and spices create a depth of flavor without relying on salt. This soup is ideal for those looking for a simple and budget-friendly way to enjoy a healthy, low-sodium meal. With its heartiness and balanced flavors, it’s perfect for any season and can be easily customized by adding your favorite vegetables or herbs.

Low Salt Vegetable and Bean Soup

This low salt vegetable and bean soup is a nutritious and flavorful option for those looking to enjoy a hearty meal without excess sodium. Packed with colorful vegetables and protein-rich beans, this soup is both filling and heart-healthy. The addition of herbs and a touch of garlic enhances the natural flavors, making this dish both delicious and satisfying. It’s the perfect soup to serve for a cozy family dinner or to make in bulk for meal prepping.

Ingredients:

• 1 cup dried navy beans or any preferred beans, soaked overnight and drained
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 medium carrots, diced
• 2 celery stalks, chopped
• 1 large potato, peeled and diced
• 1 zucchini, chopped
• 1 can (14.5 oz) low-sodium diced tomatoes
• 4 cups low-sodium vegetable broth
• 1 tsp dried thyme
• 1 tsp dried rosemary
• 1/2 tsp black pepper
• 1 tbsp fresh lemon juice
• 1/4 cup fresh spinach or kale, chopped (optional)

Instructions:

1. In a large pot, sauté the onion and garlic in a small amount of olive oil (optional) over medium heat until softened, about 5 minutes.
2. Add the carrots, celery, potato, and zucchini. Stir and cook for 4-5 minutes.
3. Add the soaked and drained beans, diced tomatoes, vegetable broth, thyme, rosemary, and black pepper.
4. Bring to a boil, then reduce the heat to low and simmer, covered, for 45-60 minutes, or until the beans and vegetables are tender.
5. Stir in the lemon juice and spinach or kale (if using) just before serving.

This low-salt vegetable and bean soup is a versatile and healthy dish that can be enjoyed as a main course or side dish. The combination of beans and vegetables provides a great source of protein and fiber, making it both filling and nourishing. By minimizing the use of salt and focusing on fresh ingredients and herbs, this soup allows the natural flavors to shine. It’s perfect for anyone looking to reduce their sodium intake while still enjoying a flavorful and satisfying meal. It also freezes well, making it a great option for meal prep.

Low Salt Carrot Ginger Soup

This vibrant low salt carrot ginger soup is a warm and soothing dish, perfect for cooler days or when you’re in need of a nutritious, light meal. The combination of naturally sweet carrots and zesty ginger creates a delicious balance of flavors without needing any added salt. Packed with vitamin-rich carrots and the anti-inflammatory benefits of ginger, this soup offers both health benefits and a satisfying taste. It’s simple to make, making it a great option for busy weekdays or meal prep.

Ingredients:

• 6 large carrots, peeled and chopped
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 inch piece of fresh ginger, grated
• 4 cups low-sodium vegetable broth
• 1/2 tsp ground cumin
• 1/4 tsp ground coriander
• 1/4 tsp turmeric (optional)
• 1 tbsp fresh lemon juice
• 2 tbsp fresh cilantro, chopped
• 1 tbsp olive oil (optional)
• Black pepper to taste

Instructions:

1. In a large pot, heat the olive oil (if using) over medium heat. Add the chopped onion and garlic, and sauté until softened, about 5 minutes.
2. Stir in the grated ginger, cumin, coriander, and turmeric, allowing the spices to bloom for 1 minute.
3. Add the chopped carrots and vegetable broth to the pot. Bring to a boil, then reduce to a simmer. Cook until the carrots are tender, about 20-25 minutes.
4. Use an immersion blender to blend the soup until smooth, or carefully transfer the soup to a blender in batches.
5. Stir in the lemon juice and black pepper to taste.
6. Garnish with fresh cilantro before serving.

This low salt carrot ginger soup is a perfect example of how you can enjoy bold flavors without compromising on health. The sweetness of the carrots and the warming kick from the ginger provide a dynamic flavor profile, while the lack of added salt allows these flavors to really shine. This soup is not only easy to prepare but also full of antioxidants and vitamins, making it a great choice for anyone looking to boost their immune system or enjoy a wholesome, low-sodium meal. It also makes for a great meal prep option, as it stores well in the fridge for several days.

Low Salt Spinach and Potato Soup

This creamy low salt spinach and potato soup is a hearty, satisfying meal that’s easy to make and full of nutrients. The combination of earthy spinach and creamy potatoes gives the soup a rich texture, while the low sodium broth ensures it remains heart-healthy. Perfect for a light lunch or dinner, this soup is packed with fiber, iron, and vitamins, making it a nutritious addition to any meal plan. The simplicity of this recipe means you can prepare it quickly and enjoy a warm, comforting dish without the guilt.

Ingredients:

• 4 medium potatoes, peeled and diced
• 4 cups fresh spinach, roughly chopped
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1/2 cup low-fat milk or a dairy-free alternative
• 4 cups low-sodium vegetable broth
• 1 tsp dried thyme
• 1/2 tsp black pepper
• 1/2 tsp ground nutmeg (optional)
• 1 tbsp olive oil (optional)
• Fresh parsley for garnish

Instructions:

1. In a large pot, heat olive oil (if using) over medium heat. Add the chopped onion and garlic and sauté for 3-4 minutes, or until softened.
2. Add the diced potatoes, vegetable broth, thyme, and black pepper. Bring the mixture to a boil, then reduce to a simmer. Cook for 15-20 minutes, or until the potatoes are tender.
3. Add the chopped spinach and cook for an additional 5 minutes, until the spinach wilts down.
4. Use an immersion blender to blend the soup until smooth, or transfer to a blender in batches.
5. Stir in the milk or dairy-free alternative and ground nutmeg, then adjust seasoning as needed.
6. Garnish with fresh parsley before serving.

This low salt spinach and potato soup is a comforting, nutrient-packed dish that will leave you feeling full and satisfied. The creamy texture of the potatoes and the freshness of the spinach combine to create a wholesome soup that’s rich in fiber, vitamins, and minerals. With minimal added salt, the focus is on the natural flavors of the vegetables and the warmth of the herbs, making it a great option for those looking to reduce their sodium intake. This soup is also versatile, as you can easily customize it by adding other greens or vegetables to suit your taste.

Low Salt Butternut Squash Soup

This velvety low salt butternut squash soup is a deliciously creamy and slightly sweet soup, perfect for chilly evenings or as a healthy appetizer. The natural sweetness of the butternut squash, paired with a hint of cinnamon and nutmeg, creates a comforting and flavorful dish without the need for added salt. It’s high in vitamins A and C, making it great for boosting your immune system. Easy to prepare and full of natural goodness, this soup is a wonderful option for anyone looking to enjoy a low-sodium meal that doesn’t compromise on flavor.

Ingredients:

• 1 medium butternut squash, peeled, seeded, and diced
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 tsp ground cinnamon
• 1/4 tsp ground nutmeg
• 4 cups low-sodium vegetable broth
• 1 tbsp olive oil (optional)
• 1/2 cup coconut milk or low-fat milk
• Black pepper to taste
• Fresh thyme for garnish (optional)

Instructions:

1. Heat olive oil (if using) in a large pot over medium heat. Add the chopped onion and garlic, and sauté for 3-4 minutes until softened.
2. Add the diced butternut squash, cinnamon, nutmeg, and vegetable broth. Bring to a boil, then reduce to a simmer. Cook until the squash is tender, about 20 minutes.
3. Use an immersion blender to blend the soup until smooth, or carefully transfer to a blender in batches.
4. Stir in the coconut milk or low-fat milk and season with black pepper.
5. Garnish with fresh thyme before serving.

This low salt butternut squash soup is the epitome of a heartwarming dish. The natural sweetness of the squash, combined with the warm spices, creates a perfect balance of flavors without the need for extra salt. The creamy texture from the coconut milk adds richness without making the soup too heavy. It’s a great choice for those looking to enjoy a healthy, comforting meal that’s full of vitamins and antioxidants. This soup can easily be prepared in advance, making it an excellent option for meal prep, and can also be frozen for future use.

Low Salt Tomato Basil Soup

This classic low salt tomato basil soup is a comforting, flavorful dish perfect for any season. Made with fresh tomatoes and aromatic basil, this soup captures the essence of summer but can be enjoyed year-round. With its rich, smooth texture and natural sweetness from the tomatoes, this soup requires little to no added salt. It’s packed with vitamin C and antioxidants, and it can be easily adjusted to suit dietary preferences. Serve with a side of whole grain crackers or a light salad for a well-rounded meal that satisfies both your taste buds and your health goals.

Ingredients:

• 6 large ripe tomatoes, chopped
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 cup fresh basil leaves
• 3 cups low-sodium vegetable broth
• 1 tbsp olive oil (optional)
• 1/2 tsp black pepper
• 1/2 tsp dried oregano
• 1/4 tsp red pepper flakes (optional)
• 1 tbsp balsamic vinegar
• Fresh basil leaves for garnish

Instructions:

1. In a large pot, heat olive oil (if using) over medium heat. Add the chopped onion and garlic and sauté until softened, about 5 minutes.
2. Add the chopped tomatoes, vegetable broth, dried oregano, black pepper, and red pepper flakes (if using). Bring to a boil, then reduce the heat and simmer for 20-25 minutes, until the tomatoes break down and the flavors meld together.
3. Stir in the fresh basil leaves and cook for another 2 minutes to release their flavor.
4. Use an immersion blender to blend the soup until smooth, or carefully transfer to a blender in batches.
5. Stir in the balsamic vinegar for an added depth of flavor.
6. Serve the soup with fresh basil leaves as a garnish.

This low salt tomato basil soup is a timeless favorite that brings out the natural sweetness of tomatoes and the fragrant aroma of basil. By eliminating added salt, the recipe relies on the bold flavors of fresh herbs and the acidity of tomatoes to create a vibrant, satisfying dish. The addition of balsamic vinegar adds a touch of complexity, elevating the soup without the need for extra sodium. This soup is not only delicious but also packed with essential nutrients, making it a healthy, heartwarming meal option for any day of the week.

Low Salt Cauliflower Soup

This creamy low salt cauliflower soup is a smooth, rich dish that’s both light and nourishing. With a subtle flavor profile, cauliflower serves as a perfect base for a velvety soup. Enhanced with a touch of garlic and thyme, this soup remains low in sodium while providing a satisfying, wholesome experience. Cauliflower is an excellent source of fiber, vitamins C and K, and antioxidants, making this soup a nutrient-dense choice. It’s also highly versatile, allowing for variations in herbs or additional vegetables, and it can be enjoyed as a standalone meal or a side dish.

Ingredients:

• 1 medium cauliflower head, broken into florets
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1/2 tsp dried thyme
• 1/4 tsp black pepper
• 1/4 tsp ground turmeric (optional)
• 1/2 cup unsweetened almond milk or regular milk
• 1 tbsp olive oil (optional)
• Fresh parsley for garnish

Instructions:

1. In a large pot, heat olive oil (if using) over medium heat. Add the chopped onion and garlic, and sauté until softened, about 5 minutes.
2. Add the cauliflower florets, vegetable broth, dried thyme, black pepper, and turmeric (if using). Bring to a boil, then reduce the heat and simmer for 15-20 minutes, until the cauliflower is tender.
3. Use an immersion blender to blend the soup until smooth and creamy. Alternatively, you can blend the soup in batches using a regular blender.
4. Stir in the almond milk or regular milk and adjust the seasoning to taste.
5. Garnish with fresh parsley before serving.

This low salt cauliflower soup is a creamy, comforting meal that’s perfect for anyone seeking a nutritious, low-sodium option. The cauliflower provides a subtle base, and the addition of garlic and thyme creates a flavorful depth that makes this soup truly satisfying. By using minimal added salt and relying on fresh ingredients, this dish is not only heart-healthy but also versatile, allowing for easy customization to suit your tastes. Whether served as a light lunch or paired with a salad, this cauliflower soup is a perfect balance of nutrition and flavor.

Low Salt Sweet Potato Soup

This velvety low salt sweet potato soup combines the natural sweetness of sweet potatoes with savory spices to create a rich, flavorful dish. The creamy texture and earthy flavors make it an ideal soup for those seeking a low-sodium option without compromising on taste. Sweet potatoes are an excellent source of beta-carotene, fiber, and vitamins A and C, making this soup both delicious and highly nutritious. It’s also highly customizable, allowing you to add a touch of spice or herbs for extra flavor. This soup is a hearty and satisfying meal, especially during the colder months.

Ingredients:

• 2 medium sweet potatoes, peeled and diced
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 tsp ground cinnamon
• 1/4 tsp ground cumin
• 4 cups low-sodium vegetable broth
• 1/2 cup unsweetened coconut milk
• 1 tbsp olive oil (optional)
• Black pepper to taste
• Fresh cilantro for garnish

Instructions:

1. In a large pot, heat olive oil (if using) over medium heat. Add the chopped onion and garlic, and sauté for 5-6 minutes, until softened.
2. Add the diced sweet potatoes, vegetable broth, ground cinnamon, and cumin. Bring to a boil, then reduce the heat and simmer for 20-25 minutes, until the sweet potatoes are tender.
3. Use an immersion blender to blend the soup until smooth and creamy, or carefully transfer to a blender in batches.
4. Stir in the coconut milk and black pepper to taste.
5. Garnish with fresh cilantro before serving.

This low salt sweet potato soup is a nutrient-packed, satisfying dish that highlights the natural sweetness of sweet potatoes while incorporating warm spices to balance the flavor. The creamy consistency is enhanced by coconut milk, providing a richness that complements the earthiness of the vegetables. Free from added salt, the soup relies on spices and natural flavors to create a hearty and healthy meal. Ideal for a cozy dinner or a make-ahead meal, this soup is both comforting and packed with antioxidants and vitamins, ensuring it’s a great addition to any low-sodium diet.

Low Salt Butternut Squash Soup

This low salt butternut squash soup is a creamy, comforting dish full of natural sweetness and depth of flavor. The smooth texture comes from blending roasted butternut squash with a few simple ingredients like garlic, onion, and a touch of cinnamon. Butternut squash is rich in vitamins A and C and offers a boost of antioxidants, making this soup both delicious and nutritious. It’s perfect for a light lunch or dinner, and its naturally sweet flavor makes it appealing to everyone, even those watching their sodium intake. A perfect dish for the cooler months, this soup is satisfying without the need for added salt.

Ingredients:

• 1 medium butternut squash, peeled and diced
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 tsp ground cinnamon
• 1/2 tsp ground ginger
• 4 cups low-sodium vegetable broth
• 1/2 cup unsweetened almond milk or regular milk
• 1 tbsp olive oil (optional)
• Fresh thyme or sage for garnish

Instructions:

1. Preheat your oven to 400°F (200°C). Toss the diced butternut squash with olive oil (if using) and place it on a baking sheet. Roast for 25-30 minutes, or until the squash is tender and slightly caramelized.
2. In a large pot, sauté the onion and garlic over medium heat until softened, about 5-7 minutes.
3. Add the roasted squash, vegetable broth, ground cinnamon, and ground ginger to the pot. Bring to a boil, then reduce to a simmer for 10-15 minutes to allow the flavors to meld.
4. Use an immersion blender to blend the soup until smooth, or carefully transfer it to a blender in batches.
5. Stir in the almond milk or regular milk, adjusting the consistency to your preference.
6. Garnish with fresh thyme or sage before serving.

This low salt butternut squash soup is the perfect dish to highlight the natural sweetness of the squash. Roasting the squash before blending brings out a rich, caramelized flavor that eliminates the need for added salt. The addition of cinnamon and ginger adds a comforting warmth, while the almond milk creates a creamy texture without overwhelming the flavor. This hearty soup is a great option for those following a low-sodium diet, offering both flavor and nutrition in every spoonful. Serve it alongside a salad or whole-grain bread for a complete meal that’s both satisfying and heart-healthy.

Low Salt Carrot and Ginger Soup

This low salt carrot and ginger soup is a vibrant, healthy option that combines the natural sweetness of carrots with the sharp, aromatic heat of ginger. The carrots provide a rich source of beta-carotene and fiber, while the ginger adds a zesty kick and aids digestion. This soup is naturally sweet and flavorful, without needing additional salt to enhance the taste. It’s an excellent choice for those looking for a warming, nutrient-dense soup that also supports immune health. Perfect for chilly days, this soup is a great way to enjoy a healthy, low-sodium meal that is full of fresh ingredients and spices.

Ingredients:

• 6 large carrots, peeled and chopped
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1-inch piece fresh ginger, grated
• 4 cups low-sodium vegetable broth
• 1/2 tsp ground cumin
• 1/2 tsp ground coriander
• 1 tbsp olive oil (optional)
• 1/4 tsp black pepper
• Fresh cilantro for garnish

Instructions:

1. In a large pot, heat olive oil (if using) over medium heat. Add the chopped onion and garlic and sauté until softened, about 5 minutes.
2. Add the grated ginger, chopped carrots, vegetable broth, ground cumin, and ground coriander. Bring to a boil, then reduce the heat and simmer for 20-25 minutes, or until the carrots are tender.
3. Use an immersion blender to blend the soup until smooth and creamy, or carefully transfer to a blender in batches.
4. Season with black pepper to taste.
5. Garnish with fresh cilantro before serving.

This low salt carrot and ginger soup is a fantastic way to enjoy the natural sweetness of carrots paired with the zesty warmth of fresh ginger. The spices complement the flavors without the need for added salt, and the smooth texture makes it an incredibly satisfying dish. Rich in antioxidants, fiber, and vitamins, this soup not only supports your health but also offers a burst of flavor in every bowl. Whether served as a light lunch or a hearty dinner, this soup provides a wholesome and delicious alternative to traditional salty soups. It’s a perfect choice for anyone looking to reduce their sodium intake while still enjoying a flavorful meal.

Low Salt Spinach and Lentil Soup

This low salt spinach and lentil soup is a hearty, nutritious option that’s full of plant-based protein and fiber. Lentils are packed with nutrients, offering a great source of iron, protein, and fiber, while spinach adds a dose of vitamins A and C, making this soup not only filling but also incredibly healthy. The garlic and herbs enhance the natural flavors without the need for added salt. This soup is perfect for a wholesome meal that is both satisfying and heart-healthy. It’s a great choice for vegetarians, vegans, and anyone looking to reduce sodium while still enjoying a filling, flavorful meal.

Ingredients:

• 1 cup dried lentils, rinsed
• 4 cups low-sodium vegetable broth
• 4 cups fresh spinach, chopped
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 tsp ground cumin
• 1/2 tsp ground turmeric
• 1/2 tsp black pepper
• 1 tbsp olive oil (optional)
• 1 tbsp lemon juice
• Fresh parsley for garnish

Instructions:

1. In a large pot, heat olive oil (if using) over medium heat. Add the chopped onion and garlic and sauté until softened, about 5 minutes.
2. Add the dried lentils, vegetable broth, ground cumin, and ground turmeric. Bring to a boil, then reduce the heat and simmer for 25-30 minutes, or until the lentils are tender.
3. Stir in the chopped spinach and cook for an additional 3-5 minutes, until wilted.
4. Season with black pepper and stir in the lemon juice for a touch of brightness.
5. Garnish with fresh parsley before serving.

This low salt spinach and lentil soup is a perfect blend of hearty lentils and vibrant spinach, packed with essential nutrients. The spices provide a warm and comforting flavor, while the absence of added salt allows the natural ingredients to shine through. Rich in protein, fiber, and iron, this soup is filling and nourishing, making it an excellent choice for a light lunch or dinner. The addition of lemon juice brightens the flavors, making it even more refreshing and satisfying. This dish is ideal for anyone looking to reduce sodium intake while enjoying a healthy and delicious meal.

Low Salt Tomato Basil Soup

This classic low salt tomato basil soup is a comforting, flavorful dish that brings together the rich taste of ripe tomatoes and the aromatic freshness of basil. With its naturally tangy and sweet flavor, this soup requires very little seasoning to enhance its taste. Tomatoes are a great source of vitamins C and K, as well as antioxidants like lycopene, making this soup both healthy and nourishing. Paired with the aromatic basil, this soup offers a balanced and vibrant flavor profile. It’s perfect for any time of year, whether as a quick lunch or a light dinner, and it’s a great option for those looking to enjoy a low-sodium meal without sacrificing taste.

Ingredients:

• 6 large ripe tomatoes, chopped
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 tbsp olive oil (optional)
• 1 tsp dried basil
• 1/2 tsp dried oregano
• 4 cups low-sodium vegetable broth
• 1 tbsp fresh basil, chopped (for garnish)
• Freshly ground black pepper to taste

Instructions:

1. In a large pot, heat the olive oil (if using) over medium heat. Add the chopped onion and garlic and sauté until softened, about 5 minutes.
2. Add the chopped tomatoes, dried basil, and oregano. Stir to combine, and cook for about 5 minutes, allowing the tomatoes to soften and release their juices.
3. Pour in the vegetable broth and bring to a boil. Once boiling, reduce the heat and simmer for 20-25 minutes, allowing the flavors to meld together.
4. Use an immersion blender to puree the soup until smooth, or carefully transfer it to a blender in batches.
5. Season with freshly ground black pepper to taste and garnish with fresh basil.

This low salt tomato basil soup is an excellent choice for those who enjoy a rich and tangy soup without the excess sodium. The natural sweetness of the tomatoes shines through, while the dried basil and oregano provide a savory depth of flavor. By keeping the ingredients simple and fresh, this soup remains flavorful and healthy, making it an ideal choice for anyone looking to reduce sodium in their diet. Serve it with a slice of whole-grain bread or a side salad for a complete, satisfying meal that’s both nutritious and low in salt.

Low Salt Mushroom Soup

This low salt mushroom soup is a rich and earthy dish that highlights the natural umami flavor of mushrooms. Packed with antioxidants and B-vitamins, mushrooms are a great source of nutrients, and their savory flavor provides a natural depth to the soup, making it hearty and comforting. By using a low-sodium broth and fresh herbs, this soup maintains a robust flavor without relying on excess salt. This makes it a perfect option for those on a low-sodium diet or anyone looking to enjoy a wholesome, flavorful soup without the need for added sodium. Whether enjoyed on a cold day or as part of a cozy meal, this mushroom soup is always a crowd-pleaser.

Ingredients:

• 2 cups fresh mushrooms (button, cremini, or a mix), sliced
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1 tsp dried thyme
• 1/2 tsp black pepper
• 1 tbsp olive oil (optional)
• 1/4 cup unsweetened almond milk or regular milk
• Fresh parsley for garnish

Instructions:

1. In a large pot, heat the olive oil (if using) over medium heat. Add the chopped onion and garlic, and sauté until softened, about 5 minutes.
2. Add the sliced mushrooms and cook for 7-10 minutes, stirring occasionally, until the mushrooms release their moisture and begin to brown.
3. Pour in the vegetable broth and add the dried thyme and black pepper. Bring the soup to a boil, then reduce the heat and simmer for 15-20 minutes to allow the flavors to develop.
4. Use an immersion blender to blend the soup to your desired consistency, or carefully transfer it to a blender in batches.
5. Stir in the almond milk or regular milk for added creaminess, and adjust seasoning as needed.
6. Garnish with fresh parsley before serving.

This low salt mushroom soup is a deeply satisfying and flavorful dish that takes full advantage of the natural umami flavor of mushrooms. With its smooth, creamy texture and aromatic herbs, it feels indulgent without relying on added sodium. The combination of sautéed mushrooms, garlic, and thyme creates a rich base that makes this soup comforting and filling. It’s perfect for a light meal on its own or served with a side of whole-grain crackers. This soup is an excellent choice for anyone looking to enjoy a nutritious, low-sodium meal that is still packed with flavor.

Low Salt Zucchini Soup

This low salt zucchini soup is a light, refreshing dish that is both healthy and versatile. Zucchini, with its mild flavor, blends seamlessly into a smooth and creamy soup that can be served warm or chilled. With just a few simple ingredients—zucchini, garlic, onion, and vegetable broth—this soup is easy to prepare and naturally low in sodium. Zucchini is rich in vitamins A and C and is a great source of hydration, making this soup a nutritious option for any time of the day. The garlic and herbs provide flavor without the need for extra salt, and the smooth texture makes this soup comforting and satisfying.
Ingredients:

• 4 medium zucchinis, chopped
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1/2 tsp dried basil
• 1/4 tsp black pepper
• 1 tbsp olive oil (optional)
• Fresh parsley for garnish

Instructions:

1. In a large pot, heat olive oil (if using) over medium heat. Add the chopped onion and garlic and sauté until softened, about 5 minutes.
2. Add the chopped zucchini, vegetable broth, dried basil, and black pepper. Bring the mixture to a boil, then reduce the heat and simmer for 15-20 minutes, or until the zucchini is soft.
3. Use an immersion blender to blend the soup until smooth, or carefully transfer it to a blender in batches.
4. Adjust the seasoning if needed and garnish with fresh parsley.

This low salt zucchini soup is a wonderfully light yet filling option for those looking to reduce sodium while still enjoying a flavorful dish. The zucchini’s mild, natural flavor, combined with garlic and herbs, provides a satisfying and nourishing base. This soup can be enjoyed hot for a warming meal or chilled for a refreshing summer dish. Whether served on its own or as part of a larger meal, this soup is a great way to incorporate more vegetables into your diet in a healthy, low-sodium way.

Note: More recipes are coming soon!