30+ Easy Low Sodium Soup Recipes That Taste as Good as They Are Healthy

When it comes to eating healthy, soup is often one of the first dishes we turn to. It’s warm, comforting, and perfect for meal prepping.

However, many traditional soup recipes can be loaded with sodium, which isn’t ideal for those monitoring their salt intake.

If you’re looking for a way to enjoy the satisfying flavors of a hearty bowl of soup without the guilt, you’re in the right place! This article will introduce you to 30+ delicious low sodium soup recipes that are both nutritious and packed with flavor.

Whether you’re looking for a creamy bowl of comfort, a hearty vegetable medley, or a light broth-based soup, these recipes are designed to keep your sodium levels in check while still delivering on taste.

So grab your ingredients, get your soup pot ready, and let’s dive into some healthy, low-sodium recipes that are sure to become your new favorites!

30+ Easy Low Sodium Soup Recipes That Taste as Good as They Are Healthy

Low sodium soups are a fantastic way to enjoy wholesome, flavorful meals while maintaining a balanced, heart-healthy diet.

With a wide variety of recipes to choose from, there’s something to satisfy every taste and dietary need. From light and refreshing vegetable broths to rich and creamy purées, these 30+ low sodium soup recipes prove that you don’t need to sacrifice taste for health.

Plus, many of these soups are versatile and easy to customize, allowing you to incorporate your favorite vegetables, legumes, and seasonings for a personalized touch.

So the next time you’re craving a warm, nourishing meal, reach for one of these low-sodium soups. Your taste buds and your body will thank you!

Low Sodium Tomato Basil Soup

This Low Sodium Tomato Basil Soup is a hearty, comforting dish made with fresh tomatoes, fragrant basil, and simple ingredients, providing a healthy alternative without sacrificing flavor. The recipe eliminates added salt and uses natural seasonings like garlic and a dash of black pepper for a savory taste. Perfect for a light lunch or paired with a slice of whole-grain bread, this soup is easy to make and incredibly satisfying.

Ingredients:

• 6 medium-sized tomatoes, chopped
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 4 cups low-sodium vegetable broth
• 1/2 teaspoon dried basil
• 1/4 teaspoon ground black pepper
• 1/4 teaspoon dried oregano
• 1/4 teaspoon red pepper flakes (optional)
• Fresh basil leaves, for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add diced onion and garlic, and sauté until softened, about 3 minutes.
2. Add chopped tomatoes to the pot and cook for an additional 5 minutes, allowing them to soften and release their juices.
3. Stir in the vegetable broth, dried basil, oregano, and black pepper. Bring the mixture to a simmer, and cook uncovered for 20 minutes, stirring occasionally.
4. Once the soup has thickened and the tomatoes have fully broken down, use an immersion blender to puree the soup until smooth. Alternatively, transfer to a blender in batches.
5. Taste and adjust seasoning if necessary, adding a bit of black pepper or red pepper flakes for extra heat if desired.
6. Serve hot, garnished with fresh basil leaves.

This Low Sodium Tomato Basil Soup is the epitome of a healthy, low-sodium dish that delivers on both flavor and satisfaction. By using fresh ingredients and simple spices, it avoids the need for excess salt while still being a delightful, flavorful soup. It’s a perfect way to enjoy a classic favorite in a heart-healthy way, making it suitable for anyone watching their sodium intake. Enjoy it alone for a light meal or pair it with your favorite low-sodium sides.

Low Sodium Vegetable Soup

This vibrant and nutrient-packed Low Sodium Vegetable Soup is a great way to enjoy the goodness of fresh vegetables without the added salt. Full of fiber, vitamins, and minerals, this soup is both filling and nutritious. The recipe uses a variety of seasonal vegetables and a flavorful vegetable broth to create a rich, savory base. It’s perfect for meal prep or a cozy weeknight dinner.

Ingredients:

• 2 medium carrots, peeled and sliced
• 2 celery stalks, chopped
• 1 medium onion, chopped
• 1 zucchini, chopped
• 1 cup green beans, chopped
• 2 cloves garlic, minced
• 1 cup chopped tomatoes (canned, no salt added)
• 4 cups low-sodium vegetable broth
• 1 teaspoon dried thyme
• 1/2 teaspoon dried rosemary
• 1 bay leaf
• 1/2 teaspoon ground black pepper
• 1 cup spinach leaves, chopped

Instructions:

1. In a large pot, heat a small amount of olive oil over medium heat. Add the onion, garlic, carrots, and celery, sautéing for about 5 minutes until they begin to soften.
2. Add the zucchini, green beans, and tomatoes to the pot, and stir to combine.
3. Pour in the vegetable broth, and add the dried thyme, rosemary, bay leaf, and black pepper. Stir everything together and bring the soup to a boil.
4. Once the soup boils, reduce the heat and let it simmer uncovered for 30 minutes, or until the vegetables are tender.
5. Add the spinach leaves during the last 5 minutes of cooking, allowing them to wilt and infuse the soup with extra flavor.
6. Remove the bay leaf, taste the soup, and adjust seasoning if needed (optional: add a splash of lemon juice for brightness).
7. Serve hot and enjoy!

This Low Sodium Vegetable Soup is the perfect dish for those looking to add more vegetables to their diet while keeping sodium intake low. The variety of veggies provides essential nutrients and fiber, making it both nourishing and filling. With its savory base and aromatic herbs, this soup doesn’t need any added salt to shine. It’s an ideal meal for any day of the week, whether you’re looking for a warm, comforting lunch or a light dinner.

Low Sodium Chicken and Rice Soup

This Low Sodium Chicken and Rice Soup is a comforting, one-pot meal that combines lean chicken, tender rice, and flavorful vegetables in a low-sodium broth. With its hearty texture and satisfying ingredients, this soup is a great option for those looking for a wholesome, low-sodium meal. The recipe is easy to make and customizable, allowing you to use different vegetables or herbs based on your preferences.

Ingredients:

• 2 chicken breasts, boneless and skinless, diced
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 medium carrot, diced
• 1 celery stalk, chopped
• 1/2 cup uncooked brown rice
• 4 cups low-sodium chicken broth
• 1/2 teaspoon dried thyme
• 1/4 teaspoon ground black pepper
• 1/4 teaspoon turmeric (optional)
• 1 tablespoon fresh parsley, chopped (for garnish)

Instructions:

1. In a large pot, heat a tablespoon of olive oil over medium heat. Add the diced chicken breasts and cook until browned, about 5 minutes. Remove chicken and set aside.
2. In the same pot, add the onion, garlic, carrot, and celery. Sauté for 5 minutes until the vegetables begin to soften.
3. Add the cooked chicken back to the pot, along with the rice, chicken broth, thyme, black pepper, and turmeric (if using). Stir well to combine.
4. Bring the soup to a boil, then reduce the heat and cover. Let it simmer for 25-30 minutes, or until the rice is tender and the chicken is fully cooked.
5. Taste and adjust seasonings, if needed. Garnish with fresh parsley before serving.
6. Serve hot and enjoy!

This Low Sodium Chicken and Rice Soup is a wonderful balance of protein, vegetables, and whole grains, all packed into a flavorful and low-sodium package. The combination of chicken, rice, and broth provides comfort and warmth, while the addition of fresh vegetables makes it a wholesome option for any meal. It’s a perfect go-to recipe for meal prep, and its simple ingredients mean you can enjoy a satisfying, nutritious soup without worrying about excess sodium.

Low Sodium Lentil Soup

This Low Sodium Lentil Soup is a hearty, fiber-packed dish that’s both filling and nutritious. Made with lentils, vegetables, and a variety of aromatic herbs, this soup is naturally low in sodium but still bursting with flavor. The lentils provide a great source of protein, making it an ideal meal for vegetarians and anyone looking to reduce their sodium intake without sacrificing taste. This easy-to-make soup is perfect for meal prep or as a comforting dinner on a chilly day.

Ingredients:

• 1 cup dried green or brown lentils, rinsed
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 medium carrots, peeled and diced
• 2 celery stalks, chopped
• 1 can (14.5 oz) no-salt-added diced tomatoes
• 4 cups low-sodium vegetable broth
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground turmeric
• 1/4 teaspoon ground black pepper
• 1 bay leaf
• 2 cups spinach, chopped
• 1 tablespoon fresh lemon juice (optional)

Instructions:

1. In a large pot, heat a small amount of olive oil over medium heat. Add the onion and garlic and sauté for 3-4 minutes until fragrant and softened.
2. Add the carrots and celery to the pot, cooking for another 5 minutes.
3. Stir in the lentils, diced tomatoes, vegetable broth, cumin, turmeric, black pepper, and bay leaf. Bring the soup to a boil, then reduce the heat and simmer for 35-40 minutes, or until the lentils are tender.
4. Add the spinach to the soup during the last 5 minutes of cooking, letting it wilt into the broth.
5. Remove the bay leaf and stir in the lemon juice for added brightness (optional).
6. Serve the soup hot and enjoy!

This Low Sodium Lentil Soup is an incredibly wholesome dish that delivers a perfect balance of protein, fiber, and vegetables. The hearty lentils provide a satisfying texture, while the blend of spices enhances the flavor without needing to rely on added salt. It’s a great option for anyone looking to boost their vegetable intake while keeping sodium levels in check. Whether served as a main dish or a side, this soup is both nourishing and comforting, making it an ideal choice for any day of the week.

Low Sodium Butternut Squash Soup

This Low Sodium Butternut Squash Soup is a velvety, creamy, and naturally sweet soup that’s packed with vitamins and antioxidants. The roasted butternut squash forms the base of the soup, while a touch of garlic, ginger, and a hint of cinnamon bring out the natural flavors. With no added salt, this soup is full of flavor from the ingredients themselves, making it a perfect option for a light lunch or dinner that’s both healthy and satisfying.

Ingredients:

• 1 medium butternut squash, peeled and cubed
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, grated
• 1/4 teaspoon ground cinnamon
• 4 cups low-sodium vegetable broth
• 1 tablespoon olive oil
• 1/4 teaspoon ground black pepper
• 1/4 cup unsweetened coconut milk or almond milk
• Fresh parsley or chives, for garnish (optional)

Instructions:

1. Preheat the oven to 400°F (200°C). Place the cubed butternut squash on a baking sheet, drizzle with olive oil, and toss to coat. Roast for 25-30 minutes, or until the squash is tender and lightly browned.
2. While the squash is roasting, heat a small amount of olive oil in a large pot over medium heat. Add the chopped onion and sauté for 5-6 minutes until softened.
3. Add the garlic, ginger, and cinnamon to the pot, stirring for about 1 minute until fragrant.
4. Once the squash is roasted, add it to the pot with the onion and spice mixture. Pour in the vegetable broth and bring to a boil.
5. Reduce the heat and let the soup simmer for 10 minutes, allowing the flavors to meld together.
6. Use an immersion blender to puree the soup until smooth, or transfer it to a blender in batches.
7. Stir in the coconut milk or almond milk for added creaminess and adjust the seasoning with black pepper.
8. Garnish with fresh parsley or chives before serving. Serve hot and enjoy!

This Low Sodium Butternut Squash Soup is a velvety, creamy delight that captures the natural sweetness of the squash while keeping sodium content low. The blend of warming spices and the addition of coconut or almond milk gives it a rich, comforting flavor without needing to rely on added salt. This soup is perfect for colder months and makes a wonderful starter or light meal that’s both filling and nutritious. It’s an easy recipe to prepare, and with its smooth texture, it’s a crowd-pleaser that everyone can enjoy.

Low Sodium Mushroom Soup

This Low Sodium Mushroom Soup is a rich and earthy dish that combines the natural umami flavors of mushrooms with a smooth, creamy base. Made with fresh mushrooms, onions, garlic, and a low-sodium vegetable broth, this soup is a great choice for anyone looking to reduce sodium while still enjoying a flavorful, satisfying meal. It’s perfect as a light meal on its own or paired with a salad for a more filling lunch.

Ingredients:

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

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and garlic, sautéing for 3-4 minutes until softened and fragrant.
2. Add the sliced mushrooms to the pot, cooking for 5-7 minutes until they release their moisture and become tender.
3. Stir in the vegetable broth, thyme, and black pepper. Bring the soup to a boil, then reduce the heat and let it simmer for 15-20 minutes to allow the flavors to meld together.
4. Use an immersion blender to blend the soup to your desired consistency, or leave it chunky for a more textured soup.
5. Stir in the almond milk or regular milk to add creaminess to the soup.
6. Garnish with fresh parsley and serve hot.

This Low Sodium Mushroom Soup is an excellent way to enjoy the rich, earthy flavors of mushrooms while keeping your sodium intake in check. The creamy texture and savory taste are achieved with minimal ingredients, making it an easy-to-make, flavorful dish. Perfect for mushroom lovers, this soup is light yet satisfying, and it can be enjoyed by itself or paired with a slice of whole-grain bread. With its smooth, comforting nature, this is a perfect go-to recipe for anyone wanting a healthy and savory meal without the added salt.

Low Sodium Tomato Basil Soup

This Low Sodium Tomato Basil Soup is a classic comfort food with a healthy twist. Made with fresh tomatoes, garlic, and fragrant basil, this soup is naturally low in sodium yet bursting with vibrant, rich flavors. The addition of a small amount of olive oil and a splash of unsweetened almond milk makes it creamy and satisfying, while keeping it heart-healthy and free from added salts. It’s perfect for a light lunch or paired with a grilled cheese sandwich for a nostalgic meal.

Ingredients:

• 6 medium tomatoes, chopped (or 2 cans no-salt-added crushed tomatoes)
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 2 cups low-sodium vegetable broth
• 1/4 cup fresh basil leaves, chopped (plus extra for garnish)
• 1/4 teaspoon black pepper
• 1/4 cup unsweetened almond milk (or regular milk)
• 1 teaspoon balsamic vinegar (optional)

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and garlic, sautéing for 3-4 minutes until softened and fragrant.
2. Add the chopped fresh tomatoes (or crushed canned tomatoes) to the pot and cook for about 10 minutes, stirring occasionally, until the tomatoes start to break down and soften.
3. Pour in the vegetable broth, and add the basil and black pepper. Bring the soup to a boil, then reduce the heat and let it simmer for about 20 minutes to blend the flavors.
4. Use an immersion blender or transfer the soup to a blender to puree until smooth, or leave it chunky if preferred.
5. Stir in the almond milk to add creaminess, and adjust seasoning with balsamic vinegar for a tangy twist if desired.
6. Garnish with fresh basil and serve hot.

This Low Sodium Tomato Basil Soup is a deliciously fresh and wholesome option for anyone looking to cut back on sodium while still enjoying a comforting bowl of soup. The tomatoes and basil come together to create a light, fragrant broth, while the almond milk adds a creamy texture without excess calories or salt. Whether served as a standalone meal or alongside a sandwich, this soup provides the perfect balance of flavor and nutrition, making it a great addition to any healthy diet.

Low Sodium Sweet Potato Soup

This Low Sodium Sweet Potato Soup is a nutritious and flavorful dish that highlights the natural sweetness of roasted sweet potatoes. With just a few simple ingredients like carrots, onions, and ginger, this soup is naturally low in sodium but brimming with antioxidants and vitamins. It’s creamy, velvety, and comforting, making it an excellent choice for a cozy meal. Whether served for lunch or dinner, this soup is an easy and filling option for reducing sodium without sacrificing taste.

Ingredients:

• 2 medium sweet potatoes, peeled and cubed
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 large carrot, peeled and diced
• 1 teaspoon fresh ginger, grated
• 4 cups low-sodium vegetable broth
• 1/4 teaspoon ground cumin
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon black pepper
• 1/4 cup unsweetened almond milk or coconut milk
• Fresh parsley or cilantro for garnish (optional)

Instructions:

1. Preheat the oven to 400°F (200°C). Spread the cubed sweet potatoes on a baking sheet and roast for 25-30 minutes, or until tender and slightly caramelized.
2. In a large pot, heat a small amount of olive oil over medium heat. Add the chopped onion and sauté for 3-4 minutes until softened.
3. Add the garlic, grated ginger, and diced carrot to the pot, cooking for an additional 3-4 minutes.
4. Add the roasted sweet potatoes to the pot, along with the vegetable broth, cumin, cinnamon, and black pepper. Bring to a boil, then reduce the heat and let it simmer for 10 minutes to combine the flavors.
5. Use an immersion blender to puree the soup until smooth, or transfer it to a blender in batches.
6. Stir in the almond milk or coconut milk for a creamy texture and adjust the seasoning to taste.
7. Garnish with fresh parsley or cilantro and serve hot.

This Low Sodium Sweet Potato Soup is a naturally sweet and satisfying dish that’s both nourishing and flavorful. Roasting the sweet potatoes enhances their natural sweetness, while the warm spices and creamy milk add depth and richness without relying on added salt. This soup is an excellent choice for a filling meal that won’t weigh you down, and it’s perfect for anyone looking to enjoy a healthy, low-sodium option. Whether enjoyed as a main course or as a side dish, it’s sure to become a favorite in your kitchen.

Low Sodium Cauliflower Soup

This Low Sodium Cauliflower Soup is a creamy, savory dish that’s light yet incredibly satisfying. The cauliflower provides a mild base for the soup, and when combined with onions, garlic, and a touch of nutmeg, it creates a rich, comforting flavor. The absence of added sodium makes this soup an ideal choice for anyone looking to lower their sodium intake, and the creamy texture, achieved without heavy cream, makes it both indulgent and healthy. Perfect for a cozy meal, this soup is also great for meal prep.

Ingredients:

• 1 medium head of cauliflower, chopped into florets
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1/2 teaspoon ground nutmeg
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil
• 1/4 cup unsweetened almond milk (or regular milk)
• Fresh chives or parsley, for garnish (optional)

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and garlic, sautéing for 3-4 minutes until softened and fragrant.
2. Add the cauliflower florets to the pot, cooking for 5 minutes while stirring occasionally.
3. Pour in the vegetable broth, nutmeg, and black pepper, bringing the soup to a boil. Once boiling, reduce the heat and let it simmer for 15-20 minutes, or until the cauliflower is tender.
4. Use an immersion blender to puree the soup until smooth and creamy, or transfer it in batches to a blender.
5. Stir in the almond milk (or regular milk) to add creaminess, and adjust the seasoning to taste.
6. Garnish with fresh chives or parsley and serve hot.

This Low Sodium Cauliflower Soup is a simple yet flavorful dish that showcases the versatility of cauliflower. The mild taste of cauliflower is elevated by the warmth of nutmeg and the smooth texture achieved with a small amount of almond milk. This soup is a wonderful way to enjoy a creamy, satisfying meal without the added sodium, making it perfect for those looking to enjoy a healthy, low-sodium lifestyle. Whether served as a main course or a side, this soup is sure to be a hit in your household.

Low Sodium Lentil Soup

This Low Sodium Lentil Soup is a hearty and nutritious dish that combines the earthy flavors of lentils, carrots, and tomatoes in a savory broth. Rich in fiber, protein, and essential nutrients, lentils are the star of this soup, offering a filling and satisfying meal without relying on added salt. The cumin, turmeric, and garlic provide warmth and depth, making this soup perfect for cozy days or meal prepping for the week. It’s a great option for vegetarians and anyone looking for a heart-healthy, low-sodium recipe.

Ingredients:

• 1 1/2 cups dried green or brown lentils, rinsed
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 medium carrots, diced
• 2 celery stalks, diced
• 1 can (14.5 oz) no-salt-added diced tomatoes
• 4 cups low-sodium vegetable broth
• 1 teaspoon ground cumin
• 1/2 teaspoon ground turmeric
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil
• 1 bay leaf
• 2 tablespoons fresh parsley, chopped (for garnish)

Instructions:

1. Heat the 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 carrots, celery, cumin, turmeric, and black pepper to the pot, stirring to combine. Cook for another 3-4 minutes.
3. Add the lentils, diced tomatoes, vegetable broth, and bay leaf. Bring to a boil, then reduce the heat and simmer, uncovered, for about 30-40 minutes, or until the lentils are tender.
4. Remove the bay leaf and adjust the seasoning if needed.
5. Serve the soup hot, garnished with fresh parsley.

This Low Sodium Lentil Soup is an easy-to-make, filling, and flavorful dish that’s perfect for anyone looking to enjoy a hearty meal without the added sodium. The lentils provide a great source of plant-based protein and fiber, while the blend of spices adds warmth and richness to the broth. It’s an ideal meal for vegetarians or anyone following a heart-healthy diet. Whether you’re making it for a cozy weeknight dinner or as part of your meal prep, this soup is sure to become a regular in your rotation.

Low Sodium Butternut Squash Soup

This Low Sodium Butternut Squash Soup is a velvety and comforting dish that highlights the natural sweetness of roasted butternut squash. Infused with the flavors of onion, garlic, and a touch of cinnamon, it’s a wonderfully rich and creamy soup made without any added sodium. The almond milk or coconut milk gives it a luscious texture, while the warm spices bring a subtle depth of flavor. This soup is perfect for fall and winter days, providing both nourishment and warmth.

Ingredients:

• 1 medium butternut squash, peeled, seeded, and cubed
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil
• 1/4 cup unsweetened almond milk or coconut milk
• Fresh thyme for garnish (optional)

Instructions:

1. Preheat the oven to 400°F (200°C). Spread the cubed butternut squash on a baking sheet, drizzle with olive oil, and roast for 25-30 minutes, or until tender and slightly caramelized.
2. In a large pot, heat a small amount of olive oil over medium heat. Add the chopped onion and garlic, sautéing for 3-4 minutes until softened.
3. Add the roasted butternut squash to the pot along with the vegetable broth, cinnamon, nutmeg, and black pepper. Bring the soup 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 it in batches to a blender.
5. Stir in the almond milk or coconut milk to add creaminess and adjust seasoning to taste.
6. Garnish with fresh thyme and serve hot.

This Low Sodium Butternut Squash Soup is an ideal way to enjoy a creamy, rich soup without the need for extra salt. Roasting the squash first enhances its natural sweetness, and the spices add a depth of flavor that makes each spoonful comforting and satisfying. The use of almond or coconut milk creates a smooth and velvety texture, making this soup a delightful choice for anyone looking to enjoy a heart-healthy meal. Whether you’re preparing it for a special occasion or a cozy evening at home, this soup is sure to impress.

Low Sodium Split Pea Soup

This Low Sodium Split Pea Soup is a classic comfort food made healthier by eliminating added salt. With the natural earthiness of split peas, paired with carrots, celery, and a hint of garlic, this soup is packed with protein, fiber, and essential nutrients. It’s a filling and nutritious meal that’s perfect for meal prepping or serving a large group. The soup is naturally creamy, thanks to the split peas, making it a satisfying and heartwarming dish without the added sodium.

Ingredients:

• 1 1/2 cups dried split peas, rinsed
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 medium carrots, diced
• 2 celery stalks, diced
• 1 bay leaf
• 4 cups low-sodium vegetable broth
• 1/2 teaspoon ground thyme
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil

Instructions:

1. Heat the 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 carrots, celery, thyme, and black pepper to the pot, cooking for another 3-4 minutes.
3. Add the rinsed split peas, vegetable broth, and bay leaf. Bring to a boil, then reduce the heat and simmer, uncovered, for 45-60 minutes, or until the split peas are tender and the soup has thickened.
4. Remove the bay leaf and adjust the seasoning if necessary.
5. Serve the soup hot.

This Low Sodium Split Pea Soup is a hearty, nutritious, and satisfying dish that’s naturally low in sodium but full of flavor. The split peas provide a creamy texture without the need for cream, and the vegetables add both freshness and depth. Whether you enjoy it as a light lunch or a filling dinner, this soup is a great way to add more plant-based protein and fiber to your diet. It’s perfect for meal prep and can be stored in the fridge for several days, making it a convenient and healthy option for busy weeks.

Low Sodium Tomato Basil Soup

This Low Sodium Tomato Basil Soup is a fresh and vibrant dish that combines the sweetness of ripe tomatoes with the fragrant aroma of basil. Made without added salt, this soup relies on the natural flavors of the tomatoes and herbs to create a deliciously savory base. A touch of garlic and onion adds depth, while a hint of balsamic vinegar brings a subtle tang. It’s an easy-to-make, light, and satisfying soup that’s perfect for any time of year. You can serve it with a side of whole-grain bread for a wholesome, low-sodium meal.

Ingredients:

• 6 ripe tomatoes, chopped
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1/4 cup fresh basil leaves, chopped
• 1 tablespoon olive oil
• 1 teaspoon balsamic vinegar
• 1/4 teaspoon black pepper
• Optional: 1/4 cup unsweetened almond milk or low-fat milk for creaminess

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic, sautéing for 3-4 minutes until softened and fragrant.
2. Add the chopped tomatoes and cook for 5-7 minutes, stirring occasionally, until the tomatoes begin to break down.
3. Pour in the vegetable broth, bring to a boil, then reduce the heat and simmer for 15-20 minutes, allowing the flavors to meld together.
4. Stir in the balsamic vinegar and chopped basil, and simmer for an additional 5 minutes.
5. Use an immersion blender to puree the soup until smooth, or transfer it in batches to a blender.
6. If desired, add the almond milk or regular milk for a creamier texture.
7. Taste and adjust seasoning with black pepper if needed, and serve hot.

This Low Sodium Tomato Basil Soup is a simple yet flavorful recipe that highlights the bright, fresh taste of tomatoes while keeping sodium levels in check. The combination of basil, garlic, and balsamic vinegar elevates the flavor, making each spoonful a satisfying experience. This soup is perfect for those seeking a lighter, healthier option that doesn’t sacrifice taste. Serve it with a slice of whole-grain toast for a balanced and heart-healthy meal that’s great for any occasion.

Low Sodium Mushroom Soup

This Low Sodium Mushroom Soup is a rich, earthy, and comforting dish, made with a variety of mushrooms to give it a deep and complex flavor. The combination of onions, garlic, and thyme creates a savory base, while the low-sodium vegetable broth ensures the soup remains heart-healthy. The mushrooms provide a meaty texture, and a splash of unsweetened almond milk adds creaminess without the need for heavy cream or extra salt. It’s a great way to enjoy a cozy, filling soup without compromising on taste or nutrition.

Ingredients:

• 8 oz mixed mushrooms (button, cremini, shiitake, or portobello), sliced
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1/2 teaspoon dried thyme
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil
• 1/2 cup unsweetened almond milk (or regular milk)
• 1 tablespoon fresh parsley, chopped (for garnish)

Instructions:

1. Heat the 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 sliced mushrooms and cook for 5-7 minutes, stirring occasionally, until the mushrooms release their moisture and become tender.
3. Sprinkle in the dried thyme and black pepper, and stir to combine.
4. Pour in the vegetable broth and bring to a boil. Reduce the heat and simmer for 15-20 minutes, allowing the flavors to meld together.
5. Use an immersion blender to puree the soup until smooth, or blend in batches in a regular blender for a chunkier texture.
6. Stir in the almond milk or regular milk for added creaminess.
7. Taste and adjust seasoning if needed. Garnish with fresh parsley before serving.

This Low Sodium Mushroom Soup is a delightful and comforting dish that’s rich in flavor but low in sodium. The earthy mushrooms provide a deep umami flavor that makes the soup satisfying and hearty. The addition of almond milk adds a smooth, creamy finish, while the thyme and pepper enhance the soup’s natural savory notes. Whether enjoyed as a main course or a starter, this soup is the perfect choice for anyone looking to enjoy a nutritious, low-sodium option without sacrificing flavor. It’s an excellent recipe for cold weather and can be made in large batches for easy meal prepping.

Low Sodium Sweet Potato Soup

This Low Sodium Sweet Potato Soup is a nourishing, creamy dish that blends the sweetness of roasted sweet potatoes with savory garlic and ginger. The addition of low-sodium vegetable broth creates a balanced base, while coconut milk adds a silky, smooth texture. This soup is naturally rich in vitamins, minerals, and antioxidants, making it both a healthy and delicious choice for any time of year. It’s an excellent option for a vegan or gluten-free meal, and the bright flavors will leave you feeling satisfied without the need for added salt.

Ingredients:

• 2 medium sweet potatoes, peeled and cubed
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 4 cups low-sodium vegetable broth
• 1 can (14 oz) coconut milk (unsweetened)
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil
• Fresh cilantro or parsley for garnish (optional)

Instructions:

1. Preheat the oven to 400°F (200°C). Spread the cubed sweet potatoes on a baking sheet and drizzle with olive oil. Roast for 25-30 minutes, or until the sweet potatoes are tender and slightly caramelized.
2. In a large pot, heat the remaining olive oil over medium heat. Add the chopped onion and garlic, sautéing for 3-4 minutes until softened.
3. Add the grated ginger, cinnamon, and black pepper, and stir to combine.
4. Add the roasted sweet potatoes, vegetable broth, and coconut milk to the pot. Bring to a boil, then reduce the heat and simmer for 10-15 minutes.
5. Use an immersion blender to puree the soup until smooth, or blend in batches in a regular blender for a creamier texture.
6. Taste and adjust the seasoning if needed.
7. Serve hot, garnished with fresh cilantro or parsley.

This Low Sodium Sweet Potato Soup is a flavorful and nutrient-dense dish that’s perfect for a comforting meal. The roasted sweet potatoes add natural sweetness and richness, while the coconut milk provides a smooth, creamy texture without the need for heavy cream. The addition of ginger and cinnamon gives the soup a warm, aromatic quality that makes it a perfect dish for colder months. This soup is naturally vegan and gluten-free, making it an inclusive and health-conscious choice for everyone. Enjoy this soup as a satisfying main course or a light starter to your meal.

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