20+ Nourishing No Salt Soup Recipes for a Heart-Healthy Diet

In today’s health-conscious world, many are turning to low-sodium diets to help manage blood pressure, reduce the risk of heart disease, or simply maintain overall wellness.

While salt is often a staple ingredient in many savory dishes, it’s entirely possible to create flavorful and nourishing soups without it.

Whether you’re on a specific health plan or just looking to explore new flavors, no-salt soups are a fantastic way to enjoy a satisfying, hearty meal without compromising taste.

In this blog, we’ve compiled 20+ no-salt soup recipes that cater to all types of preferences. From creamy purees to chunky stews, these recipes rely on fresh vegetables, aromatic herbs, and spices to create rich, layered flavors.

Best of all, these soups are packed with nutrients and are simple to prepare. Whether you’re looking for a refreshing bowl of vegetable soup or a hearty meal to warm you up during chilly days, you’ll find a recipe to suit your needs.

Let’s dive into these wholesome, salt-free soups that prove how tasty and nourishing food can be when it’s made with the best ingredients and no added salt.

20+ Nourishing No Salt Soup Recipes for a Heart-Healthy Diet

Transitioning to a no-salt diet doesn’t mean sacrificing flavor or satisfaction in your meals. In fact, cooking without salt encourages you to get creative with fresh, natural ingredients that offer their own vibrant flavors.

These 20+ no-salt soup recipes are perfect examples of how simple, wholesome ingredients—like fresh vegetables, herbs, and spices—can elevate the taste of your favorite soups.

From the creamy texture of butternut squash soup to the earthy richness of mushroom and barley soup, these recipes are a testament to how nutritious and delicious salt-free cooking can be.

By embracing these no-salt options, you can create meals that are not only heart-healthy but also incredibly flavorful and satisfying.

So, next time you’re in the mood for a comforting bowl of soup, give one of these recipes a try and savor the wholesome goodness without the need for any added salt.

Enjoy experimenting with different combinations and flavors, and find your new favorite no-salt soup!

Hearty Vegetable Soup

This no-salt vegetable soup is a rich, flavorful combination of fresh vegetables and herbs. With a hearty, comforting base, it’s perfect for a nourishing lunch or dinner. Packed with the goodness of seasonal vegetables, it’s an excellent choice for anyone looking to maintain a healthy lifestyle without compromising on flavor. By using a mix of garlic, fresh herbs, and pepper, the natural flavors shine through, creating a delicious and satisfying bowl of soup.

Ingredients:

• 2 tbsp olive oil
• 1 onion, chopped
• 2 carrots, peeled and diced
• 2 celery stalks, chopped
• 2 medium potatoes, diced
• 1 zucchini, diced
• 1 cup green beans, chopped
• 4 cups vegetable broth (no salt added)
• 2 cloves garlic, minced
• 1 tsp dried thyme
• 1 tsp dried basil
• 1 bay leaf
• 1/4 tsp ground black pepper
• Fresh parsley for garnish (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the chopped onion, carrots, and celery. Sauté for about 5-7 minutes until the vegetables start to soften.
2. Add the garlic, potatoes, zucchini, and green beans, stirring occasionally. Cook for an additional 3-4 minutes.
3. Pour in the vegetable broth, then add the thyme, basil, bay leaf, and black pepper. Stir well and bring the soup to a simmer.
4. Reduce the heat to low and cook for about 25-30 minutes or until the vegetables are tender.
5. Remove the bay leaf, adjust the seasoning with more pepper if desired, and garnish with fresh parsley before serving.

This soup is the perfect balance of hearty and light. The vegetables blend together to provide a natural sweetness that’s enhanced by the herbs. By avoiding salt, the focus is entirely on the freshness of the ingredients, making it both satisfying and nourishing. The absence of salt ensures that this soup is suitable for those following a low-sodium diet, while still offering rich and comforting flavors.

Lentil and Tomato Soup

A deliciously wholesome soup, this lentil and tomato combination brings together earthy lentils and tangy tomatoes for a deeply satisfying meal. The addition of garlic, cumin, and a bit of turmeric enhances the flavor profile without the need for salt. This soup is easy to make, nourishing, and full of nutrients, making it perfect for any day of the week.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 cup dried red lentils, rinsed
• 1 can (14 oz) diced tomatoes (no salt added)
• 4 cups vegetable broth (no salt added)
• 1 tsp ground cumin
• 1/2 tsp ground turmeric
• 1/2 tsp paprika
• 1/4 tsp ground black pepper
• Fresh cilantro for garnish (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, cooking for 3-4 minutes until softened and fragrant.
2. Stir in the cumin, turmeric, and paprika, allowing the spices to toast for 1 minute.
3. Add the red lentils, diced tomatoes, and vegetable broth. Bring the soup to a boil, then reduce the heat to a simmer.
4. Cook for about 25-30 minutes, or until the lentils are tender and the soup has thickened.
5. Season with black pepper and adjust spices as needed. Garnish with fresh cilantro before serving.

The combination of lentils and tomatoes creates a beautifully balanced soup that’s both rich and vibrant in flavor. The spices provide a gentle warmth without overpowering the natural taste of the lentils and tomatoes. With no salt added, the soup allows the full spectrum of flavors to come forward, proving that seasoning with herbs and spices can be just as effective as salt in creating a satisfying dish.

Mushroom and Barley Soup

This earthy, hearty mushroom and barley soup is a simple yet deeply satisfying dish. The richness of mushrooms combined with the chewy barley creates a filling base, while the absence of salt allows the natural flavors to stand out. With the addition of thyme, rosemary, and a hint of pepper, the soup is seasoned perfectly for a wholesome and healthy meal.

Ingredients:

• 2 tbsp olive oil
• 1 onion, chopped
• 3 cups mushrooms, sliced (button or cremini)
• 1/2 cup pearl barley, rinsed
• 4 cups vegetable broth (no salt added)
• 1 tsp dried thyme
• 1 tsp dried rosemary
• 1/4 tsp ground black pepper
• 2 cups water
• Fresh thyme or parsley for garnish (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and sauté until soft, about 4 minutes.
2. Add the mushrooms and cook for an additional 5-7 minutes until they release their moisture and begin to brown.
3. Stir in the barley, then pour in the vegetable broth and water. Add the thyme, rosemary, and black pepper.
4. Bring the soup to a boil, then reduce the heat and simmer for 40-45 minutes, or until the barley is tender and the soup has thickened.
5. Taste and adjust seasoning if necessary, and garnish with fresh herbs before serving.

The earthiness of the mushrooms and the chewy texture of the barley makes this soup both hearty and comforting. Without the use of salt, the natural flavors of the ingredients come to the forefront, offering a satisfying and nourishing meal. The thyme and rosemary elevate the taste, ensuring every spoonful is flavorful without needing added salt. This is a perfect choice for anyone looking for a filling yet light option that’s also heart-healthy.

Roasted Butternut Squash Soup

This velvety smooth roasted butternut squash soup is a comforting dish that brings warmth and richness with minimal ingredients. Roasting the squash intensifies its natural sweetness, which combines perfectly with the earthiness of garlic and the hint of ginger. The addition of coconut milk creates a silky texture, making this soup not only healthy but also indulgent, all without the need for salt.

Ingredients:

• 1 medium butternut squash, peeled, seeded, and cubed
• 2 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tsp ground ginger
• 1/4 tsp ground cinnamon
• 4 cups vegetable broth (no salt added)
• 1 cup canned coconut milk (no added salt)
• 1/4 tsp ground black pepper
• Fresh thyme for garnish (optional)

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the cubed butternut squash with 1 tablespoon of olive oil and spread it on a baking sheet. Roast for 25-30 minutes, or until the squash is tender and lightly caramelized.
2. Heat the remaining olive oil in a large pot over medium heat. Add the chopped onion and garlic, cooking for 4-5 minutes until softened.
3. Stir in the ginger and cinnamon, allowing the spices to toast for 1 minute.
4. Add the roasted butternut squash, vegetable broth, and coconut milk. Bring the soup to a simmer and cook for 10 minutes.
5. Use an immersion blender to blend the soup until smooth (or transfer to a blender in batches). Stir in black pepper to taste.
6. Garnish with fresh thyme and serve hot.

The sweetness of the roasted butternut squash, paired with the creaminess of coconut milk, creates a wonderfully rich soup that feels decadent yet remains light and nourishing. The ginger and cinnamon bring a subtle warmth, making it a comforting dish for cold weather. This no-salt version highlights the natural flavors of the ingredients, proving that a well-balanced soup can be both satisfying and healthful.

Sweet Potato and Carrot Soup

This bright and vibrant soup combines the natural sweetness of sweet potatoes and carrots, creating a wholesome dish that’s packed with nutrients. The soup is gently spiced with cumin and coriander, which enhance the flavors without the need for salt. It’s a perfect option for those looking for a filling, yet low-sodium, option that can be enjoyed as a main course or side dish.

Ingredients:

• 2 medium sweet potatoes, peeled and diced
• 4 large carrots, peeled and sliced
• 1 onion, chopped
• 2 tbsp olive oil
• 1 tsp ground cumin
• 1/2 tsp ground coriander
• 4 cups vegetable broth (no salt added)
• 1/4 tsp ground black pepper
• 1 tbsp fresh lemon juice (optional)
• Fresh cilantro for garnish (optional)

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté for 4-5 minutes until softened.
2. Add the diced sweet potatoes and sliced carrots to the pot, stirring well. Cook for an additional 5 minutes.
3. Stir in the cumin and coriander, allowing the spices to cook for 1 minute to release their aroma.
4. Add the vegetable broth and bring the soup to a simmer. Cook for 25-30 minutes, or until the sweet potatoes and carrots are tender.
5. Use an immersion blender to blend the soup until smooth, or transfer it to a blender in batches.
6. Stir in black pepper and lemon juice, adjusting seasoning as needed.
7. Garnish with fresh cilantro before serving.

This sweet potato and carrot soup is a naturally sweet, hearty dish that is both satisfying and nutritious. The combination of cumin and coriander adds depth and warmth, while the fresh lemon juice balances out the sweetness. By skipping the salt, the soup allows the vibrant flavors of the vegetables to take center stage, creating a dish that’s as healthy as it is delicious.

Spinach and Potato Soup

A simple yet flavorful dish, this spinach and potato soup is both light and filling. The creamy texture comes from the tender potatoes, while the spinach adds a pop of color and a nutritious boost. With a touch of garlic, dill, and a hint of nutmeg, this no-salt soup is comforting and perfect for any season.

Ingredients:

• 2 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 medium potatoes, peeled and diced
• 4 cups vegetable broth (no salt added)
• 4 cups fresh spinach, chopped
• 1/2 tsp ground dill
• 1/4 tsp ground nutmeg
• 1/4 tsp black pepper
• Fresh dill for garnish (optional)

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté for about 5 minutes until softened.
2. Add the minced garlic and cook for another 1 minute until fragrant.
3. Stir in the diced potatoes, vegetable broth, dill, and nutmeg. Bring the soup to a boil, then reduce the heat and let it simmer for 20-25 minutes, or until the potatoes are tender.
4. Add the chopped spinach and cook for another 5 minutes until wilted.
5. Use an immersion blender to blend the soup until smooth, or transfer it to a blender in batches. If you prefer a chunky soup, blend only part of the soup and leave the rest as-is.
6. Season with black pepper and garnish with fresh dill before serving.

The creamy texture of this soup makes it incredibly satisfying, while the spinach offers a boost of nutrients. The blend of dill and nutmeg creates a unique flavor profile that elevates the dish without the need for salt. This simple yet comforting soup is an excellent choice for anyone looking for a wholesome, flavorful meal without added sodium.

Cauliflower and Leek Soup

This velvety cauliflower and leek soup is a light yet hearty dish that is perfect for those looking for a healthy, no-salt meal. The cauliflower gives the soup a creamy texture, while the leeks offer a mild, sweet flavor that pairs beautifully with the freshness of thyme. Without salt, the focus is entirely on the natural flavors of the vegetables, creating a deliciously comforting soup that’s both filling and nutritious.

Ingredients:

• 1 tbsp olive oil
• 2 leeks, cleaned and sliced
• 1 medium cauliflower, cut into florets
• 2 cloves garlic, minced
• 4 cups vegetable broth (no salt added)
• 1 tsp dried thyme
• 1/4 tsp ground black pepper
• Fresh parsley for garnish (optional)

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the sliced leeks and garlic, and sauté for about 5 minutes until softened and fragrant.
2. Add the cauliflower florets to the pot, stirring for a few minutes to combine with the leeks.
3. Pour in the vegetable broth, then stir in the thyme and black pepper. Bring the soup to a boil, then reduce to a simmer.
4. Cook for about 20-25 minutes, or until the cauliflower is tender.
5. Use an immersion blender to blend the soup until smooth, or transfer to a blender in batches.
6. Taste and adjust seasoning with black pepper if necessary. Garnish with fresh parsley and serve hot.

This cauliflower and leek soup is a perfect example of how simple ingredients can come together to create a wonderfully comforting dish. The creamy cauliflower texture and mild leek flavor, paired with thyme, deliver a delicate balance of tastes. It’s a great choice for anyone looking for a low-sodium soup without sacrificing taste or satisfaction.

Tomato Basil Soup

A classic, this no-salt tomato basil soup is a warm, comforting bowl of goodness. The fresh tomatoes and basil come together beautifully, offering a burst of flavor that is enhanced by the subtle sweetness of carrots and onions. With the richness of garlic and a touch of balsamic vinegar, this soup is light yet satisfying, making it a perfect meal for any day of the week.

Ingredients:

• 2 tbsp olive oil
• 1 onion, chopped
• 2 carrots, peeled and chopped
• 4 large tomatoes, chopped
• 2 cloves garlic, minced
• 1 tsp dried basil
• 1/2 tsp dried oregano
• 1 tbsp balsamic vinegar
• 4 cups vegetable broth (no salt added)
• 1/4 tsp ground black pepper
• Fresh basil leaves for garnish (optional)

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and carrots, and sauté for about 5 minutes until softened.
2. Stir in the garlic and cook for another 1 minute until fragrant.
3. Add the chopped tomatoes, dried basil, and oregano. Cook for 5-7 minutes until the tomatoes start to break down.
4. Pour in the vegetable broth and balsamic vinegar. Bring the soup to a boil, then reduce the heat and let it simmer for 20-25 minutes.
5. Use an immersion blender to blend the soup until smooth, or transfer to a blender in batches.
6. Season with black pepper to taste and garnish with fresh basil before serving.

This tomato basil soup is a perfect, light meal that feels both refreshing and satisfying. The natural sweetness of the tomatoes, balanced with the earthiness of basil and the richness of balsamic vinegar, creates a flavorful dish that is completely salt-free. The combination of fresh vegetables and herbs makes this soup both simple and flavorful, offering a healthy yet comforting meal.

Cabbage and Bean Soup

This hearty cabbage and bean soup is a great low-sodium option that’s both filling and nutritious. The cabbage adds a mild, earthy flavor, while the beans provide a rich protein base. With the subtle addition of garlic, thyme, and bay leaves, the soup takes on a depth of flavor that’s satisfying and comforting, all without the need for salt.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups cabbage, chopped
• 1 can (15 oz) white beans, drained and rinsed
• 4 cups vegetable broth (no salt added)
• 1 tsp dried thyme
• 1 bay leaf
• 1/4 tsp ground black pepper
• Fresh parsley for garnish (optional)

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and garlic, cooking for about 5 minutes until softened.
2. Stir in the chopped cabbage and cook for an additional 5-7 minutes, allowing the cabbage to wilt and soften.
3. Add the beans, vegetable broth, thyme, and bay leaf. Stir well to combine.
4. Bring the soup to a boil, then reduce to a simmer. Cook for 20-25 minutes, or until the cabbage is tender.
5. Remove the bay leaf and season with black pepper to taste. Garnish with fresh parsley and serve hot.

This cabbage and bean soup is a perfect example of how simple ingredients can create a fulfilling and healthy meal. The beans offer protein, while the cabbage brings a lightness that makes the soup both hearty and easy on the stomach. The thyme and bay leaves provide a depth of flavor, ensuring this no-salt soup is still rich and satisfying. It’s an excellent choice for a wholesome, nutritious meal.

Carrot and Ginger Soup

This vibrant carrot and ginger soup is a warming, aromatic dish with a natural sweetness from the carrots, paired with the zing of fresh ginger. The smooth texture, along with the hint of turmeric, makes this a perfectly balanced soup, ideal for those looking for a healthy, no-salt option. The subtle heat of ginger combined with the earthiness of carrots offers a fresh take on a comforting classic.

Ingredients:

• 2 tbsp olive oil
• 1 onion, chopped
• 4 large carrots, peeled and sliced
• 2 cloves garlic, minced
• 1 inch piece of fresh ginger, peeled and grated
• 1 tsp ground turmeric
• 4 cups vegetable broth (no salt added)
• 1/4 tsp ground black pepper
• 1/4 cup coconut milk (optional, for creaminess)
• Fresh cilantro for garnish (optional)

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté for about 5 minutes until softened.
2. Stir in the minced garlic, grated ginger, and turmeric, and cook for 1-2 minutes until fragrant.
3. Add the sliced carrots and vegetable broth. Bring the soup to a boil, then reduce the heat and simmer for 20-25 minutes, or until the carrots are tender.
4. Use an immersion blender to blend the soup until smooth, or transfer to a blender in batches.
5. Stir in black pepper and coconut milk (if using), adjusting seasoning as necessary.
6. Garnish with fresh cilantro and serve warm.

This carrot and ginger soup has a perfect balance of sweetness, spice, and earthiness. The combination of ginger and turmeric not only adds flavor but also offers anti-inflammatory benefits. By omitting salt, the soup lets the natural flavors of the carrots shine through, making it both healthy and flavorful.

Zucchini and Mint Soup

This refreshing zucchini and mint soup offers a light, cool twist on classic soup. The mild taste of zucchini is complemented by the freshness of mint, creating a soup that’s both soothing and revitalizing. The use of fresh lemon juice brightens the dish, while the absence of salt keeps it clean and simple, allowing the vegetables and herbs to shine.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 4 medium zucchinis, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth (no salt added)
• 1/4 cup fresh mint leaves, chopped
• 1 tbsp fresh lemon juice
• 1/4 tsp ground black pepper
• Fresh mint for garnish (optional)

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and garlic, cooking for 4-5 minutes until softened and fragrant.
2. Add the chopped zucchini and vegetable broth, bringing the mixture to a boil. Reduce the heat and simmer for 15-20 minutes, or until the zucchini is tender.
3. Remove the pot from the heat and stir in the fresh mint leaves and lemon juice.
4. Use an immersion blender to blend the soup until smooth, or transfer to a blender in batches.
5. Season with black pepper and garnish with fresh mint before serving.

This zucchini and mint soup is a light, refreshing choice, especially for warmer days. The mint adds a unique, refreshing twist that elevates the zucchini’s mild flavor. The lemon juice brightens up the soup, making it a revitalizing option that’s also healthy, flavorful, and free of added salt.

Pea and Mint Soup

A simple yet flavorful pea and mint soup is a perfect light meal or appetizer. The sweetness of fresh peas is enhanced by the refreshing mint, creating a delicate balance of flavors. This soup is both nutritious and satisfying, with a smooth, velvety texture. It’s ideal for those looking for a no-salt, plant-based option that still delivers on flavor.

Ingredients:

• 2 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups frozen peas (or fresh if available)
• 4 cups vegetable broth (no salt added)
• 1/4 cup fresh mint leaves, chopped
• 1/4 tsp ground black pepper
• Fresh mint for garnish (optional)

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and garlic, cooking for 4-5 minutes until softened.
2. Add the peas and vegetable broth to the pot, bringing the mixture to a boil. Reduce the heat and simmer for 10-15 minutes, or until the peas are tender.
3. Remove from heat and stir in the fresh mint leaves.
4. Use an immersion blender to blend the soup until smooth, or transfer in batches to a blender.
5. Season with black pepper and garnish with fresh mint before serving.

This pea and mint soup is light, bright, and refreshing, making it the perfect choice for those looking for a clean, healthy meal. The mint elevates the natural sweetness of the peas, while the smooth texture offers a satisfying mouthfeel. This no-salt soup remains full of flavor thanks to the fresh herbs and simple ingredients.

Leek and Potato Soup

This classic leek and potato soup is comforting and hearty, yet simple to make with just a handful of ingredients. The potatoes provide a creamy texture, while the leeks bring a mild, sweet onion flavor. With a hint of thyme and a dash of black pepper, this soup is perfectly balanced, making it a satisfying no-salt dish that’s nourishing and full of natural flavors.

Ingredients:

• 2 tbsp olive oil
• 3 leeks, cleaned and sliced
• 4 medium potatoes, peeled and diced
• 2 cloves garlic, minced
• 4 cups vegetable broth (no salt added)
• 1 tsp dried thyme
• 1/4 tsp ground black pepper
• Fresh parsley for garnish (optional)

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the sliced leeks and cook for 5-7 minutes until softened.
2. Add the minced garlic and cook for another 1-2 minutes, until fragrant.
3. Stir in the diced potatoes, vegetable broth, and thyme. Bring to a boil, then reduce to a simmer.
4. Cook for 20-25 minutes, or until the potatoes are soft and tender.
5. Use an immersion blender to blend the soup until smooth, or transfer in batches to a blender.
6. Season with black pepper and garnish with fresh parsley before serving.

This leek and potato soup is a classic example of how a few basic ingredients can come together to create a satisfying, comforting dish. The potatoes lend a creamy base, while the leeks provide a gentle sweetness that’s perfectly complemented by the earthy thyme. The simplicity of the soup allows the vegetables to shine, offering a wholesome, salt-free meal.

Broccoli and Almond Soup

This broccoli and almond soup is a wonderfully creamy and nutty option that combines the earthy taste of broccoli with the richness of almonds. The almonds add a surprising depth to the soup, while the broccoli contributes to its fresh, vibrant flavor. By omitting salt and adding a touch of lemon juice, the natural flavors come through beautifully, making it a healthy, satisfying option for any meal.

Ingredients:

• 2 tbsp olive oil
• 1 onion, chopped
• 4 cups broccoli florets
• 1/2 cup raw almonds, soaked for 2 hours
• 2 cloves garlic, minced
• 4 cups vegetable broth (no salt added)
• 1 tbsp fresh lemon juice
• 1/4 tsp ground black pepper
• Fresh almond slivers for garnish (optional)

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté for 5 minutes until softened.
2. Add the garlic and cook for another 1 minute until fragrant.
3. Stir in the broccoli florets, soaked almonds, and vegetable broth. Bring the soup to a boil, then reduce the heat and simmer for 20-25 minutes until the broccoli is tender.
4. Remove from heat and stir in the fresh lemon juice.
5. Use an immersion blender to blend the soup until smooth, or transfer to a blender in batches.
6. Season with black pepper to taste and garnish with slivered almonds before serving.

This broccoli and almond soup offers a creamy, nutty flavor profile that’s incredibly rich and satisfying without the need for salt. The almonds add a surprising twist, while the lemon juice brightens up the overall taste. This healthy and hearty soup is perfect for a light lunch or a nourishing dinner.

Mushroom and Barley Soup

This earthy mushroom and barley soup is a rich, satisfying dish that’s perfect for chilly days. The mushrooms provide a deep, umami flavor, while the barley adds a chewy texture that makes the soup filling and hearty. The combination of garlic, thyme, and bay leaves brings warmth and complexity to this no-salt soup, ensuring that every spoonful is delicious.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 3 cups mushrooms, sliced (cremini, button, or a mix)
• 1/2 cup pearl barley
• 4 cups vegetable broth (no salt added)
• 1 tsp dried thyme
• 1 bay leaf
• 1/4 tsp ground black pepper
• Fresh parsley for garnish (optional)

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté for 5 minutes until softened.
2. Add the minced garlic and sliced mushrooms to the pot, cooking for 5-7 minutes until the mushrooms release their moisture and start to brown.
3. Stir in the barley, vegetable broth, thyme, and bay leaf. Bring to a boil, then reduce to a simmer.
4. Cook for 30-35 minutes, or until the barley is tender and the soup has thickened slightly.
5. Remove the bay leaf, season with black pepper, and garnish with fresh parsley before serving.

This mushroom and barley soup is hearty, satisfying, and full of flavor. The mushrooms give the soup a rich, savory taste, while the barley adds a chewy texture that makes the soup filling. The thyme and bay leaf enhance the depth of flavor, making this a wonderful option for a wholesome, salt-free meal.

Butternut Squash and Sage Soup

This velvety butternut squash and sage soup combines the natural sweetness of roasted squash with the aromatic warmth of fresh sage. The creamy texture is complemented by the subtle, earthy flavor of sage, making this soup a deliciously cozy and satisfying meal. It’s a wonderful no-salt dish that is both hearty and healthy, perfect for fall or any season.

Ingredients:

• 2 tbsp olive oil
• 1 medium butternut squash, peeled and cubed
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth (no salt added)
• 1 tsp dried sage (or 1 tbsp fresh sage, chopped)
• 1/4 tsp ground black pepper
• 1/4 tsp ground nutmeg (optional)
• Fresh sage leaves for garnish (optional)

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the cubed butternut squash with 1 tablespoon of olive oil and spread it on a baking sheet. Roast for 25-30 minutes, or until tender and slightly caramelized.
2. While the squash is roasting, heat the remaining olive oil in a large pot over medium heat. Add the chopped onion and cook for 5-7 minutes, until softened.
3. Stir in the minced garlic and cook for an additional 1 minute, until fragrant.
4. Add the roasted butternut squash to the pot, along with the vegetable broth and dried sage. Bring to a boil, then reduce to a simmer for 10-15 minutes to allow the flavors to meld.
5. Use an immersion blender to blend the soup until smooth, or transfer to a blender in batches.
6. Season with black pepper and nutmeg (if using), and garnish with fresh sage leaves before serving.

This butternut squash and sage soup is a rich, comforting dish that offers both sweetness and savory depth. The roasted squash enhances the natural flavors, while the sage brings an earthy warmth that balances the sweetness. It’s a perfect salt-free option that’s both flavorful and healthy.

Spinach and White Bean Soup

This nutritious spinach and white bean soup is hearty and satisfying, packed with plant-based protein from the beans and vibrant greens from the spinach. The combination of garlic, rosemary, and lemon brightens the flavors, creating a refreshing yet filling soup that’s perfect for any season. Without added salt, the beans and vegetables provide all the necessary flavors.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can (15 oz) white beans, drained and rinsed
• 4 cups vegetable broth (no salt added)
• 4 cups fresh spinach, chopped
• 1 tsp dried rosemary
• 1 tbsp fresh lemon juice
• 1/4 tsp ground black pepper
• Fresh lemon zest for garnish (optional)

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook for about 5 minutes until softened.
2. Stir in the minced garlic and cook for 1-2 minutes until fragrant.
3. Add the white beans, vegetable broth, rosemary, and black pepper. Bring the soup to a boil, then reduce the heat and simmer for 10-15 minutes.
4. Stir in the chopped spinach and cook for another 3-5 minutes, until wilted.
5. Remove from heat and stir in the fresh lemon juice.
6. Garnish with lemon zest before serving.

This spinach and white bean soup is a great way to enjoy a nutritious, salt-free meal. The beans provide a hearty base, while the spinach adds a burst of freshness. The rosemary and lemon bring layers of flavor, making this soup both vibrant and satisfying, without the need for added salt.

Sweet Potato and Coconut Soup

This sweet potato and coconut soup is a creamy, comforting dish that’s perfect for a filling yet light meal. The natural sweetness of the sweet potatoes blends beautifully with the richness of coconut milk, while the touch of ginger adds warmth and spice. This salt-free soup is both nourishing and satisfying, making it a great choice for a cozy lunch or dinner.

Ingredients:

• 2 tbsp olive oil
• 1 onion, chopped
• 2 medium sweet potatoes, peeled and cubed
• 1 inch piece of fresh ginger, peeled and grated
• 2 cloves garlic, minced
• 4 cups vegetable broth (no salt added)
• 1 can (14 oz) coconut milk (unsweetened)
• 1/4 tsp ground black pepper
• Fresh cilantro for garnish (optional)

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook for about 5 minutes until softened.
2. Stir in the minced garlic and grated ginger, cooking for an additional 1-2 minutes until fragrant.
3. Add the cubed sweet potatoes and vegetable broth. Bring to a boil, then reduce the heat and simmer for 20-25 minutes, or until the sweet potatoes are soft.
4. Add the coconut milk to the pot and bring to a simmer for another 5 minutes.
5. Use an immersion blender to blend the soup until smooth, or transfer to a blender in batches.
6. Season with black pepper and garnish with fresh cilantro before serving.

This sweet potato and coconut soup is a deliciously creamy and comforting option that’s both hearty and nourishing. The sweet potatoes bring natural sweetness, while the coconut milk adds richness. The ginger provides a subtle kick, and the soup remains satisfying without the need for any added salt.

Note: More recipes​ are coming soon!