20+ Nourishing No Sodium Soup Recipes for a Healthier You

When it comes to eating healthier, one of the easiest and most delicious changes you can make is cutting back on sodium.

Many soups, although comforting and filling, tend to be packed with salt that can impact our health over time.

Whether you’re dealing with high blood pressure or simply want to embrace a cleaner diet, no sodium soups offer the perfect solution.

In this collection of 20+ no sodium soup recipes, we’ve brought together a variety of flavorful, wholesome, and easy-to-make soups that you can enjoy without worrying about your sodium intake.

From vibrant vegetable broths to creamy, comforting dishes, these recipes prove that you don’t need added salt to create a mouthwatering, satisfying soup.

Whether you’re looking for a quick weeknight dinner or a cozy weekend meal, you’ll find something to suit your tastes and dietary needs.

So, grab your favorite ingredients, fire up your stove, and let’s dive into a world of no sodium soups that are as delicious as they are nutritious!

20+ Nourishing No Sodium Soup Recipes for a Healthier You

Embracing a no-sodium lifestyle doesn’t mean sacrificing flavor or enjoyment when it comes to your meals.

With these 20+ no sodium soup recipes, you can experience the richness and depth of soups that focus on fresh ingredients, herbs, and spices to create mouthwatering dishes without the need for salt.

Whether you’re looking to manage your health or simply enjoy lighter, cleaner meals, these soups offer versatility, convenience, and most importantly, taste.

So, the next time you’re craving a bowl of soup, skip the sodium-packed options and opt for one of these healthy, sodium-free recipes instead.

You’ll find that great flavor and well-being can coexist in every spoonful!

Garden Fresh Vegetable Soup

This Garden Fresh Vegetable Soup is a nourishing, flavorful soup perfect for those watching their sodium intake. Packed with a colorful array of vegetables and seasoned with fresh herbs and spices, this soup maintains its richness without relying on salt. With the natural sweetness from carrots, bell peppers, and tomatoes, each spoonful is vibrant and satisfying.

Ingredients:

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 2 medium carrots, sliced
• 1 celery stalk, sliced
• 1 red bell pepper, chopped
• 1 medium zucchini, chopped
• 1 cup green beans, trimmed and cut into 1-inch pieces
• 1 cup corn kernels (fresh or frozen)
• 1 medium potato, diced
• 1 cup tomatoes, chopped
• 4 cups low-sodium vegetable broth
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• Freshly ground black pepper to taste
• Fresh parsley for garnish

Instructions:

1. In a large pot, heat olive oil over medium heat. Add diced onion and cook until soft and translucent, about 3-4 minutes.
2. Stir in garlic and cook until fragrant, about 1 minute.
3. Add carrots, celery, and bell pepper. Sauté for 5 minutes, allowing vegetables to soften slightly.
4. Add zucchini, green beans, corn, potato, and tomatoes, stirring well to combine.
5. Pour in the vegetable broth, followed by the dried basil, oregano, and freshly ground black pepper. Stir to combine.
6. Bring the soup to a boil, then reduce heat to low. Cover and simmer for 20-25 minutes, or until vegetables are tender.
7. Taste and adjust seasonings as needed. Garnish with fresh parsley before serving.

This Garden Fresh Vegetable Soup brings the best flavors of the garden into one pot. The array of vegetables provides a complex, balanced flavor profile that doesn’t need salt for enhancement. With every bite, you’ll taste the earthy sweetness and gentle acidity of each ingredient, complemented by the depth of garlic and herbs.

Hearty Lentil and Mushroom Soup

This Hearty Lentil and Mushroom Soup is a perfect blend of earthy mushrooms and protein-rich lentils. Its rich texture and deep, savory flavors come from carefully selected ingredients like mushrooms, garlic, and thyme. The combination is cozy and satisfying, making it an ideal option for a filling meal without added sodium.

Ingredients:

• 1 tablespoon olive oil
• 1 large onion, diced
• 3 garlic cloves, minced
• 1 cup mushrooms, chopped
• 1 medium carrot, diced
• 1 celery stalk, diced
• 1 cup dried green or brown lentils, rinsed
• 4 cups low-sodium vegetable broth
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 1 bay leaf
• Freshly ground black pepper to taste
• Fresh parsley for garnish

Instructions:

1. In a large pot, heat olive oil over medium heat. Add onion and sauté until translucent, about 4 minutes.
2. Add garlic, mushrooms, carrot, and celery, stirring occasionally until mushrooms are soft and release their juices.
3. Add lentils, vegetable broth, thyme, rosemary, bay leaf, and freshly ground black pepper.
4. Bring to a boil, then reduce heat to low. Cover and let the soup simmer for 30-35 minutes, or until lentils are tender.
5. Remove bay leaf and adjust seasoning if desired. Garnish with fresh parsley before serving.

This soup is a filling and aromatic meal, perfect for cold days. The mushrooms add an umami depth, while lentils provide hearty texture and protein. Each spoonful brings a medley of flavors from the thyme, rosemary, and lentils that harmonize, proving you don’t need salt to make a rich, delicious soup.

Creamy Cauliflower and Leek Soup

Creamy Cauliflower and Leek Soup is a luxurious, velvety blend of cauliflower and leeks, combined with the warmth of garlic and nutmeg. This no-sodium soup has a natural creaminess from the cauliflower, without any added cream, making it a light yet satisfying choice. The nutmeg adds a hint of warmth, enhancing the flavor profile without the need for salt.

Ingredients:

• 1 tablespoon olive oil
• 2 large leeks, white and light green parts only, sliced
• 2 garlic cloves, minced
• 1 large head of cauliflower, chopped
• 4 cups low-sodium vegetable broth
• 1/2 teaspoon ground nutmeg
• Freshly ground black pepper to taste
• Fresh chives for garnish

Instructions:

1. In a large pot, heat olive oil over medium heat. Add leeks and cook until soft, about 5 minutes.
2. Stir in garlic and cook until fragrant, about 1 minute.
3. Add cauliflower, vegetable broth, and nutmeg. Stir well to combine.
4. Bring to a boil, then reduce heat to low. Cover and simmer for 20-25 minutes, or until cauliflower is tender.
5. Using an immersion blender, blend the soup until smooth and creamy. Alternatively, transfer to a blender in batches and blend carefully.
6. Season with freshly ground black pepper to taste. Garnish with fresh chives before serving.

This Creamy Cauliflower and Leek Soup is smooth and comforting, with each ingredient’s natural flavors shining through. The blend of cauliflower and leek creates a soft, subtle flavor enhanced by the nutmeg’s warmth, making it feel indulgent without needing salt. It’s a perfect option for a soothing, health-conscious meal.

Spiced Carrot and Ginger Soup

This Spiced Carrot and Ginger Soup combines the natural sweetness of carrots with the gentle kick of fresh ginger, resulting in a smooth, aromatic soup that doesn’t require any added salt. The spices add warmth, while the creamy texture makes it feel indulgent yet light.

Ingredients:

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 1 pound carrots, peeled and chopped
• 4 cups low-sodium vegetable broth
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• Freshly ground black pepper to taste
• Fresh cilantro for garnish

Instructions:

1. In a large pot, heat olive oil over medium heat. Add onion and cook until softened, about 4 minutes.
2. Stir in garlic and ginger, cooking until fragrant, about 1 minute.
3. Add chopped carrots, cumin, coriander, and black pepper, stirring to coat the carrots in the spices.
4. Pour in the vegetable broth and bring the soup to a boil. Reduce heat to low, cover, and simmer for 20-25 minutes, or until carrots are tender.
5. Use an immersion blender to blend the soup until smooth, or transfer to a blender in batches.
6. Garnish with fresh cilantro before serving.

The combination of carrots and ginger provides a perfect balance of sweetness and warmth. The spices create an earthy depth, making each spoonful full of flavor without the need for salt. The velvety texture enhances the comforting qualities of the soup, making it ideal for a cozy meal.

Roasted Red Pepper and Tomato Soup

This Roasted Red Pepper and Tomato Soup has a rich, smoky flavor that’s created by roasting the peppers and tomatoes. Blended with garlic, onion, and basil, the soup has a beautiful, naturally savory taste that doesn’t require salt. It’s a vibrant, flavorful option that feels both light and satisfying.

Ingredients:

• 4 large red bell peppers, halved and seeded
• 4 large tomatoes, halved
• 1 tablespoon olive oil
• 1 medium onion, diced
• 3 garlic cloves, minced
• 4 cups low-sodium vegetable broth
• 1 teaspoon dried basil
• Freshly ground black pepper to taste
• Fresh basil for garnish

Instructions:

1. Preheat oven to 400°F (200°C). Place the bell peppers and tomatoes on a baking sheet, cut side down. Roast for 25-30 minutes, or until skins are charred and vegetables are soft.
2. Remove from the oven and let cool slightly. Peel off the skins and roughly chop the roasted peppers and tomatoes.
3. In a large pot, heat olive oil over medium heat. Add onion and sauté until softened, about 5 minutes. Add garlic and cook until fragrant, about 1 minute.
4. Add the roasted peppers and tomatoes to the pot, followed by the vegetable broth, dried basil, and black pepper. Stir well.
5. Bring the soup to a boil, then reduce heat to low. Cover and simmer for 15-20 minutes.
6. Blend the soup with an immersion blender or in batches in a blender until smooth. Garnish with fresh basil before serving.

This soup has a beautiful blend of smoky and sweet flavors from the roasted vegetables, with a hint of brightness from the basil. It’s a light, comforting dish that’s naturally savory and perfect for a meal without sodium.

Butternut Squash and Apple Soup

Butternut Squash and Apple Soup is a naturally sweet, velvety soup that pairs the richness of squash with the slight tartness of apple. It’s spiced with a touch of cinnamon and nutmeg, creating a warm, balanced flavor that feels both cozy and elegant. This is a great option for a wholesome, salt-free meal.

Ingredients:

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 medium butternut squash, peeled and cubed
• 1 apple (such as Granny Smith), peeled and chopped
• 4 cups low-sodium vegetable broth
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• Freshly ground black pepper to taste
• Fresh thyme or sage for garnish

Instructions:

1. In a large pot, heat olive oil over medium heat. Add onion and sauté until softened, about 4 minutes.
2. Stir in garlic and cook until fragrant, about 1 minute.
3. Add the butternut squash, apple, cinnamon, nutmeg, and black pepper, stirring to coat the squash and apple in the spices.
4. Pour in the vegetable broth and bring the soup to a boil. Reduce heat to low, cover, and simmer for 25-30 minutes, or until squash is tender.
5. Blend the soup with an immersion blender or transfer to a blender in batches until smooth.
6. Garnish with fresh thyme or sage before serving.

This Butternut Squash and Apple Soup has a comforting, creamy texture and naturally sweet flavor. The cinnamon and nutmeg add warmth, making it a perfect fall or winter soup. Each spoonful delivers a gentle sweetness with a hint of spice, proving that sometimes less is more in creating a balanced, delicious soup without any added salt.

Creamy Potato and Leek Soup

This Creamy Potato and Leek Soup combines the subtle, earthy flavors of leeks with the comforting richness of potatoes, creating a filling and velvety soup without any added sodium. A sprinkle of thyme and black pepper rounds out the taste, making each spoonful cozy and flavorful.

Ingredients:

• 1 tablespoon olive oil
• 2 large leeks, white and light green parts only, sliced
• 2 garlic cloves, minced
• 4 medium potatoes, peeled and diced
• 4 cups low-sodium vegetable broth
• 1 teaspoon dried thyme
• Freshly ground black pepper to taste
• Fresh chives for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add leeks and cook until soft, about 5 minutes.
2. Stir in garlic and cook for another minute until fragrant.
3. Add diced potatoes, vegetable broth, thyme, and black pepper. Stir well to combine.
4. Bring the soup to a boil, then reduce heat to low. Cover and simmer for 20-25 minutes, or until potatoes are tender.
5. Use an immersion blender to blend the soup until smooth, or transfer to a blender in batches.
6. Garnish with fresh chives before serving.

This Creamy Potato and Leek Soup offers a smooth and luxurious texture without cream or salt. The mild sweetness of the leeks and the earthy richness of the potatoes come together beautifully, creating a soup that is hearty, balanced, and comforting.

Spinach and Green Pea Soup

Spinach and Green Pea Soup is a vibrant, nutrient-packed choice that offers a burst of fresh flavors. With a hint of basil and a touch of black pepper, this no-sodium soup is naturally sweet, refreshing, and perfect for a light yet satisfying meal.

Ingredients:

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 4 cups fresh spinach
• 2 cups green peas (fresh or frozen)
• 4 cups low-sodium vegetable broth
• 1/2 teaspoon dried basil
• Freshly ground black pepper to taste
• Fresh parsley for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and sauté until softened, about 4 minutes.
2. Stir in garlic and cook for an additional minute.
3. Add spinach, green peas, vegetable broth, basil, and black pepper. Stir well to combine.
4. Bring the soup to a boil, then reduce heat to low. Cover and simmer for 10-12 minutes, or until spinach is wilted and peas are tender.
5. Blend the soup with an immersion blender or transfer to a blender until smooth.
6. Garnish with fresh parsley before serving.

Spinach and Green Pea Soup is refreshing, with a beautiful green color and a delicate balance of flavors. The natural sweetness of the peas complements the mild bitterness of spinach, while basil adds a hint of warmth, creating a light, healthful soup that doesn’t require any added salt.

Mushroom and Barley Soup

This Mushroom and Barley Soup is a hearty, earthy soup that’s filling and flavorful without any sodium. The combination of mushrooms, barley, and thyme creates a rich, comforting bowl, ideal for colder days or whenever you want a satisfying, wholesome meal.

Ingredients:

• 1 tablespoon olive oil
• 1 large onion, diced
• 3 garlic cloves, minced
• 2 cups mushrooms, sliced
• 1/2 cup pearl barley, rinsed
• 4 cups low-sodium vegetable broth
• 1 teaspoon dried thyme
• Freshly ground black pepper to taste
• Fresh parsley for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and sauté until softened, about 4 minutes.
2. Stir in garlic and cook until fragrant, about 1 minute.
3. Add mushrooms, barley, vegetable broth, thyme, and black pepper. Stir well to combine.
4. Bring the soup to a boil, then reduce heat to low. Cover and simmer for 30-35 minutes, or until barley is tender.
5. Garnish with fresh parsley before serving.

Mushroom and Barley Soup offers a complex, earthy flavor that is satisfying without the need for salt. The mushrooms add a rich umami taste, while the barley adds heartiness, making this soup comforting and filling. The thyme and black pepper subtly enhance the flavors, resulting in a deliciously balanced, no-sodium soup.

Cabbage and Tomato Soup

This Cabbage and Tomato Soup is a refreshing, light, and hearty option that pairs tender cabbage with the tangy richness of tomatoes. With a balance of sweet, savory, and slightly acidic flavors, this no-sodium soup provides comfort without the need for added salt.

Ingredients:

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 medium head of cabbage, chopped
• 4 medium tomatoes, chopped
• 4 cups low-sodium vegetable broth
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• Freshly ground black pepper to taste
• Fresh parsley for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and sauté until softened, about 4 minutes.
2. Stir in garlic and cook for another minute until fragrant.
3. Add chopped cabbage and cook for 5-7 minutes, stirring occasionally, until it starts to soften.
4. Stir in tomatoes, vegetable broth, oregano, thyme, and black pepper.
5. Bring the soup to a boil, then reduce heat to low. Cover and simmer for 25-30 minutes, or until the cabbage is tender.
6. Garnish with fresh parsley before serving.

Cabbage and Tomato Soup offers a light yet satisfying flavor with the natural sweetness of cabbage and the zesty tang of tomatoes. The combination of dried oregano and thyme gives it a Mediterranean flair, and the simplicity of the ingredients ensures that the soup is wholesome and flavorful without the need for salt.

Zucchini and Mint Soup

Zucchini and Mint Soup is a refreshing, vibrant option that highlights the mild flavor of zucchini paired with the cooling essence of fresh mint. This no-sodium soup is light and aromatic, offering a burst of freshness with every spoonful.

Ingredients:

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 4 medium zucchinis, chopped
• 4 cups low-sodium vegetable broth
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• Freshly ground black pepper to taste
• 1/4 cup fresh mint leaves, chopped
• Fresh mint sprigs for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and sauté until soft, about 4 minutes.
2. Stir in garlic and cook for 1 minute until fragrant.
3. Add chopped zucchinis, vegetable broth, cumin, coriander, and black pepper. Stir well to combine.
4. Bring the soup to a boil, then reduce heat to low. Cover and simmer for 15-20 minutes, or until the zucchini is tender.
5. Remove the pot from the heat and stir in the chopped mint leaves.
6. Use an immersion blender or a regular blender to purée the soup until smooth.
7. Garnish with fresh mint sprigs before serving.

Zucchini and Mint Soup is a light, aromatic soup with a cooling quality from the fresh mint. The cumin and coriander spices enhance the zucchini’s subtle flavor, and the mint adds a refreshing burst. This soup is perfect for warm days or as a palate cleanser, offering a vibrant, sodium-free option that feels both light and satisfying.

Sweet Potato and Black Bean Soup

Sweet Potato and Black Bean Soup combines the sweetness of roasted sweet potatoes with the hearty depth of black beans. This no-sodium soup is rich in flavor and nutrition, offering a well-rounded balance of sweetness, earthiness, and subtle spice from cumin and coriander.

Ingredients:

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 2 medium sweet potatoes, peeled and cubed
• 1 cup cooked black beans (or 1 can, drained and rinsed)
• 4 cups low-sodium vegetable broth
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• Freshly ground black pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and sauté until softened, about 4 minutes.
2. Stir in garlic and cook for 1 minute until fragrant.
3. Add cubed sweet potatoes, black beans, vegetable broth, cumin, coriander, and black pepper. Stir to combine.
4. Bring the soup to a boil, then reduce heat to low. Cover and simmer for 25-30 minutes, or until the sweet potatoes are tender.
5. Use an immersion blender to purée the soup until smooth, or leave some chunks for texture if desired.
6. Garnish with fresh cilantro before serving.

Sweet Potato and Black Bean Soup is a comforting, nutrient-dense meal that brings together the sweetness of sweet potatoes and the earthiness of black beans. The cumin and coriander add a subtle warmth to the soup, making each bite flavorful and hearty. It’s a satisfying, sodium-free option that provides a rich and filling meal.

Carrot and Celery Soup

This Carrot and Celery Soup is a light, fragrant dish that highlights the subtle sweetness of carrots and the fresh, crisp flavor of celery. With a dash of thyme and black pepper, this no-sodium soup is soothing, healthy, and perfect for those looking for a simple yet satisfying bowl of goodness.

Ingredients:

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 4 medium carrots, peeled and chopped
• 3 stalks celery, chopped
• 4 cups low-sodium vegetable broth
• 1 teaspoon dried thyme
• Freshly ground black pepper to taste
• Fresh parsley for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and sauté until softened, about 5 minutes.
2. Stir in garlic and cook until fragrant, about 1 minute.
3. Add chopped carrots and celery, and cook for 5 minutes, stirring occasionally.
4. Pour in the vegetable broth, thyme, and black pepper. Stir well to combine.
5. Bring the soup to a boil, then reduce heat to low. Cover and simmer for 20-25 minutes, or until the carrots and celery are tender.
6. Use an immersion blender or regular blender to purée the soup until smooth.
7. Garnish with fresh parsley before serving.

The natural sweetness of the carrots combined with the crisp, refreshing taste of celery makes this soup light yet satisfying. The hint of thyme and black pepper adds just the right amount of flavor, creating a comforting, healthy bowl that’s perfect for any time of year.

Kale and White Bean Soup

This Kale and White Bean Soup is a nutritious, hearty dish full of protein-rich beans and nutrient-dense kale. The earthy flavors of the beans and the slight bitterness of kale create a satisfying soup, and the blend of garlic, rosemary, and thyme provides an aromatic depth to the soup without needing any added salt.

Ingredients:

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 can (15 ounces) white beans, drained and rinsed
• 4 cups low-sodium vegetable broth
• 1 bunch kale, chopped
• 1 teaspoon dried rosemary
• 1 teaspoon dried thyme
• Freshly ground black pepper to taste
• Fresh lemon juice for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and sauté until softened, about 5 minutes.
2. Stir in garlic and cook for another minute until fragrant.
3. Add the white beans, vegetable broth, rosemary, thyme, and black pepper. Stir well to combine.
4. Bring the soup to a boil, then reduce heat to low. Cover and simmer for 15-20 minutes.
5. Stir in the chopped kale and continue simmering for another 5-7 minutes, or until the kale is wilted and tender.
6. Garnish with a squeeze of fresh lemon juice before serving.

This Kale and White Bean Soup is the perfect balance of hearty and healthy. The white beans provide a rich, creamy texture, while the kale adds a slight bitterness that contrasts beautifully with the earthy rosemary and thyme. The addition of lemon juice brightens up the soup, giving it a fresh and satisfying flavor.

Roasted Cauliflower Soup

Roasting the cauliflower in this soup brings out its natural sweetness and nutty flavor, creating a rich, velvety texture that’s comforting and satisfying. Paired with garlic, onions, and a touch of cumin and turmeric, this no-sodium soup is a flavorful, healthy option that’s perfect for chilly days.

Ingredients:

• 1 medium head of cauliflower, chopped into florets
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 4 cups low-sodium vegetable broth
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground turmeric
• Freshly ground black pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Preheat the oven to 400°F (200°C). Spread the cauliflower florets on a baking sheet and drizzle with olive oil. Roast for 25-30 minutes, or until the cauliflower is golden brown and tender.
2. In a large pot, heat olive oil over medium heat. Add onion and sauté until softened, about 5 minutes.
3. Stir in garlic and cook until fragrant, about 1 minute.
4. Add the roasted cauliflower, vegetable broth, cumin, turmeric, and black pepper. Stir to combine.
5. Bring the soup to a boil, then reduce heat to low. Simmer for 10 minutes to allow the flavors to meld together.
6. Use an immersion blender or regular blender to purée the soup until smooth.
7. Garnish with fresh cilantro before serving.

The roasted cauliflower adds a natural sweetness and depth of flavor to this soup, while the cumin and turmeric give it a warm, spiced profile. It’s a rich, creamy soup without the need for any added sodium, and the fresh cilantro adds a burst of brightness that balances the earthy flavors. This is the perfect soup to enjoy as a filling and nutritious meal.

Note: More recipes​ are coming soon!