50+ Refreshing Saturday Low Sodium Soup Recipes for Every Craving

Finding delicious and healthy meals that are low in sodium can be a challenge, but with the right ingredients and a bit of creativity, you can enjoy satisfying dishes without the extra salt.

If you’re looking for a way to incorporate more wholesome meals into your weekend, low-sodium soups are a great choice.

Not only are they nourishing and easy to make, but they also offer endless flavor combinations to suit every palate.

Whether you’re craving something light and fresh or hearty and comforting, these 50+ Saturday low-sodium soup recipes will keep your taste buds happy while supporting your health goals.

From vibrant vegetable soups to protein-packed options, these recipes are perfect for a nutritious and satisfying weekend meal.

50+ Refreshing Saturday Low Sodium Soup Recipes for Every Craving

Making low-sodium soups at home is an excellent way to control what goes into your meals while still enjoying full, rich flavors.

With these 50+ Saturday low-sodium soup recipes, you’ll have endless options for creating comforting dishes that fit into a healthier lifestyle.

Whether you’re trying to lower your sodium intake or simply want to enjoy a nourishing bowl of soup, these recipes offer the perfect balance of taste and nutrition.

So, grab your favorite ingredients, roll up your sleeves, and start cooking up these wholesome, heartwarming soups for your next weekend gathering or solo meal.

Hearty Lentil and Spinach Soup

This nutrient-packed soup is rich in fiber, protein, and antioxidants, making it an ideal low-sodium option for a hearty meal. With the earthy flavor of lentils and the vibrant green of spinach, this soup is both filling and refreshing. It is easy to prepare and can be made in one pot, perfect for a satisfying Saturday lunch or dinner.

Ingredients:

• 1 cup dried lentils (rinsed)
• 4 cups low-sodium vegetable broth
• 1 onion, chopped
• 2 garlic cloves, minced
• 2 large carrots, diced
• 2 celery stalks, chopped
• 2 cups fresh spinach, roughly chopped
• 1 tsp dried thyme
• 1 tsp ground cumin
• 1 tbsp olive oil
• 1 bay leaf
• Black pepper to taste

Instructions:

1. In a large pot, heat the olive oil over medium heat. Add the chopped onion, garlic, carrots, and celery. Sauté for about 5 minutes, until softened.
2. Add the cumin, thyme, and bay leaf, stirring to coat the vegetables with the spices.
3. Pour in the vegetable broth and bring to a boil.
4. Add the lentils and reduce the heat to a simmer. Cover and cook for about 30-40 minutes, or until the lentils are tender.
5. Stir in the spinach and cook for an additional 5 minutes, just until wilted. Season with black pepper to taste.
6. Remove the bay leaf before serving.

This Hearty Lentil and Spinach Soup is a fulfilling, low-sodium option that’s perfect for a Saturday meal. Its combination of lentils and spinach provides a great source of vitamins, minerals, and fiber, making it a nourishing choice for any day of the week. You can easily freeze leftovers for a quick and healthy meal later on.

Roasted Tomato Basil Soup

This comforting soup brings together the rich flavors of roasted tomatoes and fresh basil, creating a savory and aromatic low-sodium meal. It’s simple to prepare, and the natural sweetness of the tomatoes, combined with the herbal notes of basil, makes this soup a delightful weekend treat.

Ingredients:

• 6 medium tomatoes, halved
• 1 tbsp olive oil
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 1 cup low-sodium vegetable broth
• 1/4 cup fresh basil leaves, chopped
• 1/2 tsp black pepper
• 1 tsp dried oregano

Instructions:

1. Preheat the oven to 400°F (200°C). Place the halved tomatoes on a baking sheet, drizzle with olive oil, and roast for about 25-30 minutes until they’re soft and slightly charred.
2. In a large pot, sauté the onion and garlic over medium heat until softened, about 5 minutes.
3. Add the roasted tomatoes, breaking them down with a spoon. Pour in the vegetable broth, basil, oregano, and black pepper. Stir to combine.
4. Bring the soup to a simmer and cook for 10-15 minutes.
5. Use an immersion blender or regular blender to puree the soup until smooth.
6. Serve hot, garnished with extra fresh basil if desired.

This Roasted Tomato Basil Soup is a perfect low-sodium choice for those craving a rich, flavorful soup without excess salt. Roasting the tomatoes deepens their natural flavor, while the basil adds a fresh, aromatic touch. It’s ideal for enjoying on a cool Saturday afternoon and can be served with a side of whole-grain bread for a wholesome meal.

Butternut Squash and Carrot Soup

This creamy, low-sodium soup is a seasonal favorite, especially during the colder months. The sweetness of butternut squash combined with the earthiness of carrots results in a naturally smooth and rich soup. With a slight hint of nutmeg and cinnamon, it’s an aromatic and comforting bowl of goodness.

Ingredients:

• 1 medium butternut squash, peeled and cubed
• 3 large carrots, peeled and chopped
• 1 onion, chopped
• 2 garlic cloves, minced
• 4 cups low-sodium vegetable broth
• 1 tsp ground cinnamon
• 1/4 tsp ground nutmeg
• 1 tbsp olive oil
• 1/2 tsp black pepper

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the onion and garlic, sautéing for about 5 minutes until softened.
2. Add the chopped carrots and butternut squash, stirring to combine with the onions and garlic.
3. Pour in the vegetable broth, cinnamon, nutmeg, and black pepper. Bring the mixture to a boil.
4. Reduce the heat and simmer for 25-30 minutes, or until the vegetables are tender.
5. Blend the soup using an immersion blender or regular blender until smooth and creamy.
6. Serve hot, optionally garnished with a sprinkle of cinnamon or a drizzle of olive oil.

The Butternut Squash and Carrot Soup is an easy-to-make, low-sodium delight that offers both sweetness and warmth in every spoonful. It’s perfect for a cozy Saturday meal and packs a nutritious punch with the vitamins and antioxidants from the squash and carrots. This soup is rich and filling without the need for added salt, making it a healthier choice for anyone looking to cut back on sodium.

White Bean and Kale Soup

This hearty, plant-based soup features creamy white beans and nutrient-rich kale, providing a satisfying meal with minimal sodium. It’s a wholesome dish that combines the creaminess of beans with the earthy taste of kale, delivering a tasty and healthy soup that’s great for lunch or dinner.

Ingredients:

• 2 cups cooked white beans (or 1 can, drained and rinsed)
• 1 bunch kale, stems removed and leaves chopped
• 1 onion, chopped
• 2 garlic cloves, minced
• 4 cups low-sodium vegetable broth
• 1 tsp dried thyme
• 1 tsp lemon juice
• 1 tbsp olive oil
• Black pepper to taste

Instructions:

1. In a large pot, heat the olive oil over medium heat. Add the onion and garlic, sautéing until softened, about 5 minutes.
2. Stir in the beans and vegetable broth, bringing the mixture to a boil.
3. Add the kale, thyme, and black pepper. Reduce the heat to a simmer and cook for 15-20 minutes, until the kale is tender.
4. Stir in the lemon juice and adjust seasoning if needed.
5. Serve hot, optionally garnished with a little extra black pepper.

This White Bean and Kale Soup is a delicious, low-sodium option that is both filling and packed with nutrients. The beans provide protein and fiber, while the kale adds a burst of vitamins and minerals. It’s an excellent way to enjoy a comforting, satisfying meal without the added sodium, and perfect for a Saturday lunch or dinner that everyone can enjoy.

Zucchini and Basil Soup

Light yet flavorful, this zucchini and basil soup is a perfect summer dish that can easily be adapted for any season. The mild flavor of zucchini pairs beautifully with fresh basil, and the low-sodium vegetable broth enhances the natural ingredients without overpowering them. It’s an easy-to-make and refreshing low-sodium soup option.

Ingredients:

• 4 medium zucchinis, sliced
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 cup fresh basil leaves, chopped
• 4 cups low-sodium vegetable broth
• 1 tbsp olive oil
• Black pepper to taste

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the chopped onion and garlic and sauté for about 5 minutes until softened.
2. Add the zucchini slices and cook for an additional 5 minutes, stirring occasionally.
3. Pour in the vegetable broth, bring to a boil, and then lower the heat to a simmer. Cook for about 10-15 minutes, until the zucchini is tender.
4. Stir in the chopped basil and cook for another 2 minutes.
5. Use an immersion blender or regular blender to puree the soup until smooth.
6. Serve hot, garnished with additional fresh basil if desired.

The Zucchini and Basil Soup is a light, refreshing low-sodium option that highlights the fresh flavors of summer. The smooth texture and fragrant basil make it a lovely dish to enjoy on a Saturday afternoon. It’s quick to prepare and provides a great way to enjoy vegetables without excessive sodium, making it a versatile and healthy choice for your next meal.

Sweet Potato and Black Bean Soup

This Sweet Potato and Black Bean Soup combines the rich sweetness of tender sweet potatoes with hearty black beans, creating a filling and comforting low-sodium dish. The combination of fiber-rich beans and antioxidant-packed sweet potatoes makes it a healthy and satisfying choice for a Saturday lunch or dinner. A blend of spices adds warmth and depth without the need for extra salt.

Ingredients:

• 2 medium sweet potatoes, peeled and cubed
• 1 can (15 oz) black beans, drained and rinsed
• 1 onion, chopped
• 2 garlic cloves, minced
• 4 cups low-sodium vegetable broth
• 1 tsp ground cumin
• 1/2 tsp chili powder
• 1 tbsp olive oil
• 1/2 tsp black pepper
• Juice of 1 lime
• Fresh cilantro for garnish

Instructions:

1. In a large pot, heat the olive oil over medium heat. Add the onion and garlic and sauté for about 5 minutes, until softened.
2. Add the sweet potato cubes, cumin, chili powder, and black pepper. Stir to coat the vegetables with the spices.
3. Pour in the vegetable broth and bring to a boil. Reduce the heat to a simmer and cook for 20-25 minutes, until the sweet potatoes are tender.
4. Stir in the black beans and cook for an additional 5 minutes to heat through.
5. Remove from heat and stir in the lime juice.
6. Serve hot, garnished with fresh cilantro.

The Sweet Potato and Black Bean Soup offers a flavorful and hearty combination of ingredients that will keep you full and satisfied. The sweet potatoes add natural sweetness while the black beans provide protein and fiber, making this dish an ideal low-sodium meal. Perfect for a cozy Saturday meal, this soup is a crowd-pleaser that can be enjoyed by everyone.

Cabbage and Potato Soup

This Cabbage and Potato Soup is a simple yet satisfying dish full of flavor, perfect for a low-sodium meal. With the heartiness of potatoes and the crunchiness of cabbage, it’s a filling and warming soup that’s easy to prepare. It’s a great way to enjoy vegetables in a light, comforting soup without the need for added salt.

Ingredients:

• 2 large potatoes, peeled and diced
• 1 small head of cabbage, chopped
• 1 onion, chopped
• 2 garlic cloves, minced
• 4 cups low-sodium vegetable broth
• 1 tsp dried thyme
• 1 bay leaf
• 1 tbsp olive oil
• Black pepper to taste

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the onion and garlic and sauté until softened, about 5 minutes.
2. Add the diced potatoes, chopped cabbage, thyme, and bay leaf. Stir to combine.
3. Pour in the vegetable broth and bring to a boil. Reduce the heat and simmer for 20-25 minutes, until the potatoes are tender and the cabbage is soft.
4. Remove the bay leaf, and season with black pepper to taste.
5. Serve hot, with a sprinkle of fresh herbs if desired.

This Cabbage and Potato Soup is a classic comfort food made lighter with a low-sodium broth. The combination of potatoes and cabbage creates a hearty and satisfying soup that’s perfect for a chilly Saturday. It’s easy to make and can be enjoyed as a side or a main dish for a simple and nutritious meal.

Spicy Chickpea and Tomato Soup

Packed with protein from chickpeas and the rich flavor of tomatoes, this Spicy Chickpea and Tomato Soup is a low-sodium option with a kick of heat. It’s simple to prepare and offers a great balance of spice and savory flavors, making it a delicious choice for a Saturday meal that’s both hearty and flavorful.

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 4 medium tomatoes, diced
• 1 onion, chopped
• 2 garlic cloves, minced
• 4 cups low-sodium vegetable broth
• 1 tsp smoked paprika
• 1/2 tsp ground turmeric
• 1/2 tsp cayenne pepper (optional for spice)
• 1 tbsp olive oil
• 1/2 tsp black pepper

Instructions:

1. In a large pot, heat the olive oil over medium heat. Add the onion and garlic and sauté until softened, about 5 minutes.
2. Add the diced tomatoes and cook for 5 minutes, allowing them to break down and release their juices.
3. Stir in the smoked paprika, turmeric, cayenne pepper (if using), and black pepper.
4. Add the chickpeas and vegetable broth, bringing the mixture to a boil. Reduce the heat and simmer for 15-20 minutes.
5. Use a spoon or potato masher to mash some of the chickpeas for a thicker consistency.
6. Serve hot, garnished with fresh parsley or cilantro.

This Spicy Chickpea and Tomato Soup delivers bold flavors without relying on added salt, making it a great low-sodium choice. The chickpeas provide protein and fiber, while the tomatoes offer a rich, savory base. The spices add complexity and depth, and the heat from cayenne provides a satisfying kick. This soup is perfect for anyone looking for a bold, satisfying, and healthy meal.

Carrot and Ginger Soup

This Carrot and Ginger Soup is a bright and flavorful low-sodium option with a smooth, creamy texture. The sweetness of carrots is enhanced by the warmth of fresh ginger, making it an uplifting and energizing soup. It’s easy to prepare and perfect for a light but satisfying Saturday meal.

Ingredients:

• 6 large carrots, peeled and chopped
• 1 onion, chopped
• 2 garlic cloves, minced
• 1-inch piece of fresh ginger, peeled and grated
• 4 cups low-sodium vegetable broth
• 1 tbsp olive oil
• 1/2 tsp ground cumin
• 1/2 tsp black pepper
• Juice of 1 orange

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the onion and garlic, and sauté for 5 minutes, until softened.
2. Add the chopped carrots, grated ginger, cumin, and black pepper. Stir to combine.
3. Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat to a simmer and cook for 20-25 minutes, until the carrots are tender.
4. Blend the soup using an immersion blender or regular blender until smooth.
5. Stir in the orange juice and adjust seasoning as needed.
6. Serve hot, garnished with fresh herbs if desired.

This Carrot and Ginger Soup is a refreshing and soothing low-sodium dish that combines the natural sweetness of carrots with the zing of ginger. The added orange juice elevates the flavor profile, giving the soup a burst of citrus freshness. It’s a wonderful choice for a light Saturday meal that offers both comfort and nutrition in every spoonful.

Mushroom and Barley Soup

Rich in texture and flavor, this Mushroom and Barley Soup is a wholesome low-sodium choice. The earthiness of mushrooms pairs wonderfully with the nutty flavor of barley, creating a satisfying and hearty dish. It’s an ideal option for a filling weekend meal that’s both nourishing and full of savory flavors.

Ingredients:

• 2 cups sliced mushrooms (cremini or button)
• 1/2 cup barley
• 1 onion, chopped
• 2 garlic cloves, minced
• 4 cups low-sodium vegetable broth
• 1 tsp dried thyme
• 1 bay leaf
• 1 tbsp olive oil
• 1/2 tsp black pepper

Insructions:

1. In a large pot, heat olive oil over medium heat. Add the onions and garlic and sauté until softened, about 5 minutes.
2. Add the sliced mushrooms and cook for about 5 minutes, until they release their moisture and begin to brown.
3. Stir in the barley, thyme, and bay leaf.
4. Pour in the vegetable broth, bring the mixture to a boil, then reduce to a simmer.
5. Cook for about 30 minutes, or until the barley is tender and the soup has thickened.
6. Remove the bay leaf and season with black pepper to taste.
7. Serve hot, garnished with fresh herbs if desired.

This Mushroom and Barley Soup is a wholesome, filling, and low-sodium option packed with earthy flavors and hearty barley. The mushrooms add a rich umami taste, while the barley provides texture and a nutritious boost. It’s perfect for a Saturday meal that’s both comforting and satisfying, offering a great way to enjoy a flavorful soup without excessive sodium.

Pea and Mint Soup

This Pea and Mint Soup is a refreshing, light, and nutritious low-sodium option that’s perfect for a Saturday meal. The combination of sweet peas and the bright, fresh flavor of mint creates a wonderfully balanced soup. It’s a great way to enjoy vegetables in a light yet satisfying form, with a natural sweetness that requires no added salt.

Ingredients:

• 4 cups frozen peas (or fresh if in season)
• 1 onion, chopped
• 2 garlic cloves, minced
• 4 cups low-sodium vegetable broth
• 1 tbsp olive oil
• 1/4 cup fresh mint leaves, chopped
• 1/2 tsp black pepper
• 1 tbsp lemon juice

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the chopped onion and garlic and sauté for about 5 minutes until softened.
2. Add the peas and vegetable broth, bringing the mixture to a boil. Once boiling, reduce the heat and simmer for about 10-15 minutes until the peas are tender.
3. Stir in the fresh mint and lemon juice, and cook for an additional 2-3 minutes.
4. Use an immersion blender or regular blender to puree the soup until smooth.
5. Serve hot, garnished with a few extra mint leaves if desired.

This Pea and Mint Soup is a deliciously light, low-sodium dish that combines the natural sweetness of peas with the refreshing flavor of mint. It’s simple to prepare, full of nutrients, and perfect for those looking for a fresh, healthy option without relying on extra salt. It’s a wonderful choice for a relaxing Saturday meal that’s both satisfying and flavorful.

Cauliflower and Leek Soup

This Cauliflower and Leek Soup is a creamy, rich, and comforting low-sodium dish that’s perfect for a cozy weekend meal. The mild flavor of cauliflower combined with the gentle sweetness of leeks creates a smooth and satisfying texture. This soup is light but filling, offering a great way to enjoy vegetables in a hearty form.

Ingredients:

• 1 small head of cauliflower, chopped into florets
• 2 leeks, cleaned and sliced (white and light green parts)
• 2 garlic cloves, minced
• 4 cups low-sodium vegetable broth
• 1 tbsp olive oil
• 1/2 tsp dried thyme
• 1/2 tsp black pepper
• 1 tbsp lemon juice

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the sliced leeks and minced garlic, and sauté for 5 minutes until softened.
2. Add the cauliflower florets, thyme, and black pepper. Stir to combine.
3. Pour in the vegetable broth and bring to a boil. Once boiling, reduce the heat and simmer for 20-25 minutes until the cauliflower is tender.
4. Use an immersion blender or regular blender to puree the soup until smooth and creamy.
5. Stir in the lemon juice and adjust seasoning as needed.
6. Serve hot, garnished with a drizzle of olive oil or fresh herbs if desired.

The Cauliflower and Leek Soup is a wonderfully creamy and filling low-sodium meal. With its silky smooth texture and the subtle sweetness of leeks, it’s perfect for a chilly Saturday. The addition of lemon juice brightens up the soup, and it’s a great way to incorporate more vegetables into your diet without sacrificing flavor. It’s a healthy and comforting option for any occasion.

Broccoli and Cheddar Soup (Low-Sodium)

This Broccoli and Cheddar Soup is a lighter, low-sodium version of the classic creamy soup, without sacrificing the rich, comforting flavors. The earthy taste of broccoli combined with the richness of cheddar makes for a delicious, satisfying bowl of soup that’s perfect for a weekend meal. It’s simple, nourishing, and full of flavor, making it a great choice for those reducing sodium in their diet.

Ingredients:

• 4 cups broccoli florets
• 1 onion, chopped
• 2 garlic cloves, minced
• 4 cups low-sodium vegetable broth
• 1 cup low-fat milk or unsweetened almond milk
• 1 1/2 cups shredded low-sodium cheddar cheese
• 1 tbsp olive oil
• 1/2 tsp black pepper
• 1/2 tsp ground mustard (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the chopped onion and garlic, and sauté for about 5 minutes until softened.
2. Add the broccoli florets and vegetable broth. Bring to a boil, then reduce the heat and simmer for 15-20 minutes until the broccoli is tender.
3. Use an immersion blender or regular blender to puree the soup until smooth. If you prefer a chunkier soup, blend part of it and leave some broccoli pieces intact.
4. Stir in the milk, shredded cheddar cheese, black pepper, and ground mustard (if using). Cook for an additional 5 minutes, stirring until the cheese has melted.
5. Serve hot, garnished with additional shredded cheese if desired.

This low-sodium Broccoli and Cheddar Soup offers the creamy richness you love from the classic version but with a healthier twist. The broccoli provides vitamins and fiber, while the reduced-sodium cheese still delivers a satisfying, cheesy flavor. It’s perfect for a chilly Saturday and can be enjoyed as a comforting and nutritious meal.

Tomato, Fennel, and Bean Soup

This Tomato, Fennel, and Bean Soup is a fragrant, hearty low-sodium option that combines the sweetness of tomatoes with the distinct licorice-like flavor of fennel. The beans add protein and texture, making it a satisfying dish that’s both rich in flavor and nutrition. It’s a great way to enjoy a unique combination of ingredients in a healthy, sodium-conscious soup.

Ingredients:

• 1 can (15 oz) white beans, drained and rinsed
• 4 large tomatoes, chopped
• 1 fennel bulb, sliced thinly
• 1 onion, chopped
• 2 garlic cloves, minced
• 4 cups low-sodium vegetable broth
• 1 tbsp olive oil
• 1 tsp dried oregano
• 1/2 tsp black pepper
• Fresh basil for garnish (optional)

Instructions:

1. In a large pot, heat the olive oil over medium heat. Add the onion, garlic, and fennel, and sauté for about 5 minutes until softened.
2. Add the chopped tomatoes and cook for another 5 minutes until they release their juices.
3. Stir in the dried oregano, black pepper, white beans, and vegetable broth. Bring to a boil, then reduce to a simmer and cook for 20-25 minutes.
4. Use an immersion blender or regular blender to puree the soup until smooth, or blend partially for a chunkier texture.
5. Serve hot, garnished with fresh basil if desired.

This Tomato, Fennel, and Bean Soup is a flavorful and low-sodium dish that introduces the unique flavor of fennel to a classic tomato-based soup. The beans add a rich, creamy texture while the tomatoes and fennel provide a sweet and savory balance. It’s a perfect, filling choice for a Saturday meal that’s both healthy and delicious.

Zucchini and Spinach Soup

This Zucchini and Spinach Soup is a light, nutrient-packed option that’s naturally low in sodium. The combination of mild zucchini and tender spinach creates a smooth, creamy texture that’s both satisfying and refreshing. It’s a versatile soup that can be enjoyed warm or chilled, perfect for a low-sodium diet without compromising on flavor.

Ingredients:

• 3 medium zucchinis, chopped
• 2 cups fresh spinach, chopped
• 1 onion, chopped
• 2 garlic cloves, minced
• 4 cups low-sodium vegetable broth
• 1 tbsp olive oil
• 1/2 tsp dried basil
• 1/2 tsp black pepper
• 1/2 cup unsweetened almond milk or low-fat milk

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the chopped onion and garlic, and sauté until softened, about 5 minutes.
2. Add the zucchini and cook for an additional 5 minutes, stirring occasionally.
3. Pour in the vegetable broth, dried basil, and black pepper. Bring to a boil, then reduce to a simmer and cook for 10-15 minutes, until the zucchini is tender.
4. Stir in the spinach and cook for another 2 minutes until wilted.
5. Blend the soup using an immersion blender or regular blender until smooth and creamy. Add almond milk for extra creaminess.
6. Serve hot, garnished with a sprinkle of herbs if desired.

This Zucchini and Spinach Soup is a light and nourishing low-sodium option that’s full of fresh vegetables and flavor. It’s a great way to enjoy greens in a soup form without added sodium. With its creamy texture and mild flavor, it’s perfect for a satisfying Saturday meal that’s both healthy and delicious.

Note: More recipes are coming soon!