35+ Cozy Saturday Low-Sodium Vegan Soup Recipes to Warm Your Soul

Finding delicious, healthy recipes that cater to specific dietary needs can be challenging, but it doesn’t have to be!

Whether you’re hosting a cozy weekend dinner, meal prepping for the week ahead, or simply craving a comforting bowl of soup, this guide is here to inspire your culinary adventures.

We’ve compiled 35+ Saturday low-sodium vegan soup recipes that are as flavorful as they are wholesome.

Each recipe is carefully crafted to keep sodium levels low while maximizing taste with fresh ingredients, aromatic herbs, and natural spices.

From creamy classics to hearty broths, there’s a soup for every palate and occasion.

These recipes are perfect for anyone following a plant-based lifestyle or looking to reduce their sodium intake without sacrificing flavor.

Let’s dive into a world of vibrant, nourishing soups that will make your Saturdays even more delightful.

35+ Cozy Saturday Low-Sodium Vegan Soup Recipes to Warm Your Soul

With this diverse collection of 35+ low-sodium vegan soup recipes, your Saturdays just got a whole lot tastier.

These soups prove that cutting back on sodium doesn’t mean sacrificing flavor. Whether you’re a fan of creamy purees, hearty stews, or brothy delights, there’s something here to suit every taste and occasion.

Not only are these recipes packed with nutritious, plant-based ingredients, but they’re also simple to prepare, making them perfect for relaxed weekend cooking.

Dive into these wholesome bowls of goodness and enjoy a fulfilling, healthy meal that your body and taste buds will thank you for.

Remember, a great soup doesn’t need salt—it just needs the right combination of fresh, flavorful ingredients.

Hearty Lentil and Vegetable Soup

This low-sodium vegan lentil and vegetable soup is packed with hearty vegetables like carrots, celery, and tomatoes, along with fiber-rich lentils for a satisfying meal. It’s rich in plant-based protein and full of flavor without the need for added salt. The combination of savory herbs and spices brings a depth of taste, making this soup perfect for a cozy Saturday meal.

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

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion, carrots, and celery. Sauté for about 5 minutes until the vegetables start to soften.
2. Add garlic and zucchini, cooking for another 2 minutes.
3. Stir in the lentils, diced tomatoes (with their juice), bay leaf, thyme, turmeric, and black pepper.
4. Pour in the vegetable broth and bring the soup to a boil. Once boiling, reduce the heat to low, cover, and let it simmer for 30-40 minutes, or until the lentils are tender.
5. Remove the bay leaf and stir in the fresh parsley just before serving.

This Hearty Lentil and Vegetable Soup is a nutritious, filling option for anyone looking to enjoy a wholesome, low-sodium meal. The lentils provide a good source of protein and fiber, while the vegetables add essential vitamins and minerals. By using no-salt-added canned tomatoes and a flavorful blend of herbs, this recipe offers a deliciously satisfying soup without compromising on taste. It’s a perfect addition to your Saturday meal prep, and it keeps well in the fridge for up to five days.

Spicy Sweet Potato and Black Bean Soup

Packed with rich flavors and a kick of spice, this low-sodium vegan sweet potato and black bean soup makes for a vibrant and filling dish. With sweet potatoes, black beans, and a zesty combination of chili powder and cumin, this soup is both satisfying and nourishing. The balance of sweet and savory is complemented by fresh lime juice, creating a delicious burst of flavor in every bite.

• 2 medium sweet potatoes, peeled and diced
• 1 tablespoon olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 1 teaspoon chili powder
• 1 teaspoon cumin
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon ground cinnamon
• 1 can (15 oz) black beans, drained and rinsed
• 1 can (14.5 oz) diced tomatoes, no-salt-added
• 3 cups low-sodium vegetable broth
• 1 cup corn kernels (fresh or frozen)
• 1/2 teaspoon black pepper
• Juice of 1 lime
• Fresh cilantro for garnish

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the onion and garlic and sauté for about 4-5 minutes, until softened.
2. Add the diced sweet potatoes, chili powder, cumin, smoked paprika, and cinnamon. Stir to coat the potatoes with the spices, cooking for another 2-3 minutes.
3. Add the black beans, diced tomatoes, vegetable broth, and corn to the pot. Bring the mixture to a boil, then reduce the heat and let it simmer for 20-25 minutes, or until the sweet potatoes are tender.
4. Once the soup is ready, remove from heat and stir in lime juice and black pepper.
5. Serve the soup hot, garnished with fresh cilantro.

This Spicy Sweet Potato and Black Bean Soup offers a delightful combination of flavors and textures. The sweetness of the potatoes balances perfectly with the smoky spices and savory beans. With its comforting warmth and hearty ingredients, this soup makes for an excellent low-sodium, vegan choice for a Saturday lunch or dinner. The addition of fresh lime juice and cilantro adds a refreshing contrast, ensuring every spoonful is full of flavor. It’s a great way to enjoy a nutrient-dense, satisfying meal without compromising on taste.

Creamy Cauliflower and White Bean Soup

A silky smooth, creamy vegan soup that is low in sodium but rich in flavor, this cauliflower and white bean soup offers a satisfying blend of textures. The cauliflower provides a creamy base without the use of dairy, while white beans add protein and heartiness. With a touch of garlic, thyme, and rosemary, this soup is both comforting and nourishing.

• 1 large head of cauliflower, chopped into florets
• 1 tablespoon olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 1 can (15 oz) white beans (such as cannellini or great northern), drained and rinsed
• 4 cups low-sodium vegetable broth
• 1 teaspoon dried thyme
• 1/2 teaspoon dried rosemary
• 1/2 teaspoon black pepper
• 1/4 cup unsweetened almond milk (or any plant-based milk)
• Fresh chives for garnish

Instructions:

1. In a large pot, heat olive oil over medium heat. Add the onion and garlic, sautéing for 4-5 minutes until softened.
2. Add the cauliflower florets to the pot and sauté for another 2-3 minutes.
3. Stir in the white beans, vegetable broth, thyme, rosemary, and black pepper. Bring to a boil, then reduce the heat and simmer for 15-20 minutes, until the cauliflower is tender.
4. Use an immersion blender to puree the soup until smooth and creamy. Alternatively, transfer the soup in batches to a blender and blend until smooth.
5. Return the soup to the pot, stir in the almond milk for added creaminess, and adjust seasoning if necessary.
6. Serve the soup hot, garnished with chopped fresh chives.

This Creamy Cauliflower and White Bean Soup is an excellent option for anyone looking for a low-sodium, rich, and creamy vegan soup. The combination of cauliflower and white beans creates a smooth texture that feels indulgent without any dairy or excess sodium. The fresh herbs give the soup a fragrant, savory quality, while the almond milk enhances the creaminess. It’s a great way to enjoy a satisfying, nourishing meal that’s both simple and flavorful. Perfect for a chilly Saturday, this soup is sure to be a hit at any table.

Roasted Tomato and Red Pepper Soup

This roasted tomato and red pepper soup is a delightful and flavorful low-sodium vegan dish that’s perfect for a Saturday meal. The roasting process enhances the natural sweetness of the tomatoes and peppers, resulting in a rich, smoky flavor that requires no added salt. This comforting soup is light yet hearty, with a smooth, velvety texture that will satisfy your taste buds without compromising your health goals.

• 6 medium tomatoes, halved
• 2 red bell peppers, halved and seeded
• 1 tablespoon olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 1 teaspoon dried basil
• 1/2 teaspoon black pepper
• 1/4 teaspoon smoked paprika
• 4 cups low-sodium vegetable broth
• 1/2 cup unsweetened almond milk (or any plant-based milk)
• Fresh basil for garnish

Instructions:

1. Preheat the oven to 400°F (200°C). Place the halved tomatoes and red bell peppers on a baking sheet, drizzle with olive oil, and roast for 25-30 minutes, until tender and slightly charred.
2. While the vegetables are roasting, heat olive oil in a large pot over medium heat. Add the onion and garlic and sauté for 5 minutes, until softened.
3. Once the tomatoes and peppers are roasted, remove them from the oven and let them cool slightly. Peel off the skins from the peppers and tomatoes, then add them to the pot with the onion and garlic.
4. Stir in the basil, black pepper, smoked paprika, and vegetable broth. Bring the mixture to a boil, then lower the heat and simmer for 10-15 minutes.
5. Use an immersion blender to puree the soup until smooth, or carefully transfer the soup to a blender and blend until silky.
6. Stir in the almond milk for added creaminess and adjust seasoning if needed.
7. Serve hot, garnished with fresh basil.

The Roasted Tomato and Red Pepper Soup is a flavorful, low-sodium option that offers a rich, smoky depth without the need for salt. Roasting the tomatoes and peppers enhances their natural sweetness, creating a satisfying soup with a velvety texture. The combination of basil and smoked paprika adds warmth and depth, making this soup perfect for a light but nourishing Saturday lunch. Plus, it’s a great way to enjoy seasonal vegetables in a comforting yet healthy meal.

Mushroom and Barley Soup

This low-sodium vegan mushroom and barley soup is a wholesome and hearty dish that’s perfect for a chilly Saturday. The earthy flavors of mushrooms combined with the nutty barley create a filling soup that’s high in fiber and rich in protein. With a savory mix of garlic, thyme, and bay leaves, this soup brings warmth and nourishment with every spoonful.

• 2 tablespoons olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 3 cups mushrooms (cremini or white), sliced
• 1/2 cup pearl barley, rinsed
• 1 teaspoon dried thyme
• 2 bay leaves
• 1/2 teaspoon black pepper
• 4 cups low-sodium vegetable broth
• 2 carrots, chopped
• 2 celery stalks, chopped
• Fresh parsley for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic and sauté for about 5 minutes, until softened.
2. Add the sliced mushrooms to the pot and cook for another 5 minutes until the mushrooms release their moisture and begin to brown.
3. Stir in the barley, thyme, bay leaves, black pepper, and vegetable broth. Bring the soup to a boil, then reduce the heat to low. Cover and simmer for 30-40 minutes, until the barley is tender.
4. Add the carrots and celery and continue to simmer for an additional 15 minutes, or until the vegetables are soft and tender.
5. Remove the bay leaves, and adjust seasoning if needed.
6. Serve hot, garnished with fresh parsley.

This Mushroom and Barley Soup is the perfect hearty dish to warm you up on a Saturday. The combination of mushrooms and barley makes for a filling, nutrient-packed soup that’s both satisfying and low in sodium. With the earthy flavors of the mushrooms and the savory depth of thyme and bay leaves, this soup is comforting without being heavy. It’s ideal for meal prepping or enjoying as a main course, and it’s a wonderful way to incorporate more whole grains and vegetables into your diet.

Butternut Squash and Apple Soup

This low-sodium vegan butternut squash and apple soup is a comforting, sweet-savory dish that combines the creaminess of roasted squash with the natural sweetness of apples. It’s a perfect fall-inspired soup, made with simple ingredients like ginger, garlic, and thyme, that offers a light yet satisfying option for a Saturday lunch or dinner. The velvety texture and balanced flavors make it a great choice for those looking for a healthy and delicious vegan soup.

• 1 medium butternut squash, peeled, seeded, and cubed
• 2 tablespoons olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 2 apples, peeled, cored, and chopped
• 1 teaspoon fresh ginger, grated
• 1 teaspoon dried thyme
• 1/4 teaspoon ground nutmeg
• 4 cups low-sodium vegetable broth
• 1/2 teaspoon black pepper
• 1/4 cup unsweetened almond milk (or any plant-based milk)
• Fresh thyme for garnish

Instructions:

1. Preheat the oven to 400°F (200°C). Place the butternut squash cubes on a baking sheet, drizzle with 1 tablespoon of olive oil, and roast for 25-30 minutes, until tender and lightly browned.
2. In a large pot, heat the remaining tablespoon of olive oil over medium heat. Add the onion and garlic, and sauté for 5 minutes until softened.
3. Add the apples, grated ginger, thyme, and nutmeg, and cook for another 5 minutes.
4. Once the butternut squash is roasted, add it to the pot along with the vegetable broth. Bring to a boil, then reduce the heat to low and simmer for 15-20 minutes, until the apples are tender.
5. Use an immersion blender to puree the soup until smooth, or carefully transfer the soup in batches to a blender.
6. Stir in the almond milk and black pepper for extra creaminess and adjust seasoning if necessary.
7. Serve hot, garnished with fresh thyme.

This Butternut Squash and Apple Soup is a unique, low-sodium dish that perfectly balances sweet and savory flavors. The roasted squash provides a creamy base, while the apples add a natural sweetness that’s enhanced by the warmth of ginger and nutmeg. With its smooth texture and rich, comforting taste, this soup is a great way to enjoy fall flavors while sticking to a low-sodium diet. It’s an excellent choice for a cozy Saturday meal that feels indulgent yet nourishing.

Curried Chickpea and Spinach Soup

This flavorful and aromatic low-sodium vegan curried chickpea and spinach soup is both hearty and satisfying. The combination of chickpeas, spinach, and a fragrant blend of curry spices creates a vibrant, filling dish that’s rich in protein, fiber, and nutrients. The creamy texture from the coconut milk adds depth and a touch of indulgence without the need for added salt. It’s a perfect soup for a Saturday lunch or dinner when you’re craving something comforting yet healthy.

• 1 tablespoon olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 1 tablespoon curry powder
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon cumin
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 can (14.5 oz) diced tomatoes, no-salt-added
• 4 cups low-sodium vegetable broth
• 1/2 can (7 oz) light coconut milk
• 4 cups fresh spinach, packed
• 1/2 teaspoon black pepper
• 1 tablespoon fresh cilantro, chopped (for garnish)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion, garlic, and ginger, sautéing for 5-7 minutes until softened and fragrant.
2. Stir in the curry powder, turmeric, and cumin, cooking for an additional minute to bloom the spices.
3. Add the chickpeas, diced tomatoes (with their juices), vegetable broth, and coconut milk. Bring the soup to a boil, then reduce the heat and simmer for 15-20 minutes to let the flavors meld together.
4. Add the spinach to the pot and cook for an additional 5 minutes, until the spinach is wilted.
5. Stir in black pepper and adjust seasoning if necessary.
6. Serve the soup hot, garnished with fresh cilantro.

This Curried Chickpea and Spinach Soup is a vibrant and fulfilling dish that combines the nuttiness of chickpeas with the rich flavors of curry and coconut milk. The spinach adds a burst of green, while the coconut milk ensures a creamy, velvety texture. This low-sodium soup is perfect for a warming Saturday meal and is rich in plant-based protein, making it an ideal choice for anyone looking to enjoy a nourishing, flavorful soup without added salt. It also holds up well for meal prep, so you can enjoy it throughout the week.

Sweet Corn and Potato Chowder

This vegan, low-sodium sweet corn and potato chowder is a creamy and comforting soup that’s perfect for a cold Saturday. The hearty potatoes and sweet corn are combined with a blend of seasonings to create a satisfying, creamy base. The addition of smoked paprika and fresh thyme enhances the flavors, making this chowder feel rich and indulgent without needing any added salt. This is an ideal soup for when you’re craving something creamy yet light.

• 2 tablespoons olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 3 large potatoes, peeled and diced
• 3 cups corn kernels (fresh, frozen, or canned, no-salt-added)
• 4 cups low-sodium vegetable broth
• 1/2 teaspoon smoked paprika
• 1 teaspoon dried thyme
• 1/2 teaspoon black pepper
• 1/2 cup unsweetened almond milk (or any plant-based milk)
• Fresh parsley for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, sautéing for 5-7 minutes, until softened.
2. Add the diced potatoes, corn, vegetable broth, smoked paprika, thyme, and black pepper to the pot. Bring the mixture to a boil, then reduce the heat and simmer for 20-25 minutes, until the potatoes are tender.
3. Use a potato masher or immersion blender to mash some of the potatoes in the soup, creating a thicker, creamier consistency. You can also transfer a portion of the soup to a blender and blend it until smooth, then return it to the pot.
4. Stir in the almond milk and cook for another 5 minutes to allow the flavors to meld together.
5. Adjust seasoning as needed and serve the soup hot, garnished with fresh parsley.

This Sweet Corn and Potato Chowder is a wonderfully creamy, comforting soup that doesn’t require any added salt to pack a punch of flavor. The combination of potatoes and corn makes for a satisfying, hearty base, while the smoked paprika and thyme add a savory depth that takes this chowder to the next level. It’s perfect for a relaxing Saturday meal and can be enjoyed with a slice of whole-grain bread. Plus, it’s a versatile recipe that can be adjusted to suit your taste and dietary preferences.

Spicy Carrot and Ginger Soup

This low-sodium vegan spicy carrot and ginger soup is a zesty and warming dish that combines the natural sweetness of carrots with the kick of ginger and heat from red pepper flakes. It’s a light yet flavorful soup that’s perfect for a Saturday lunch or as a starter before a larger meal. The ginger not only adds a bit of spice but also brings anti-inflammatory benefits, making this soup a nourishing and energizing choice.

• 1 tablespoon olive oil
• 1 onion, diced
• 3 garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 6 medium carrots, peeled and chopped
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/4 teaspoon red pepper flakes (adjust to taste)
• 4 cups low-sodium vegetable broth
• 1/2 teaspoon black pepper
• 1 tablespoon fresh lime juice
• Fresh cilantro for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion, garlic, and ginger, and sauté for 5-7 minutes, until softened and fragrant.
2. Add the chopped carrots, cumin, coriander, and red pepper flakes. Stir to combine and cook for 2-3 minutes to allow the spices to bloom.
3. Pour in the vegetable broth and bring the soup to a boil. Reduce the heat and simmer for 20-25 minutes, until the carrots are soft.
4. Use an immersion blender or transfer the soup to a blender in batches and puree until smooth.
5. Stir in the black pepper and lime juice to enhance the flavor. Adjust seasoning if needed.
6. Serve the soup hot, garnished with fresh cilantro.

This Spicy Carrot and Ginger Soup is a flavorful and nourishing dish that’s perfect for anyone looking to enjoy a light, low-sodium meal. The natural sweetness of the carrots pairs beautifully with the heat from the ginger and red pepper flakes, while the cumin and coriander add warmth and depth. It’s an energizing soup that’s easy to prepare and perfect for a quick Saturday meal. With the addition of lime and fresh cilantro, every spoonful is fresh and vibrant, making it a delicious way to kick-start your weekend!

Zucchini and White Bean Soup

This low-sodium vegan zucchini and white bean soup is a light yet hearty dish that combines the subtle flavors of zucchini with the creamy texture of white beans. It’s a simple, nourishing soup that requires minimal ingredients but is rich in fiber, protein, and vitamins. With a touch of fresh herbs and garlic, this soup is the perfect way to enjoy a wholesome, healthy meal on a Saturday while keeping sodium intake in check.

• 1 tablespoon olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 3 medium zucchinis, diced
• 1 can (15 oz) white beans (such as cannellini or great northern), drained and rinsed
• 4 cups low-sodium vegetable broth
• 1 teaspoon dried oregano
• 1/2 teaspoon black pepper
• 1/4 teaspoon red pepper flakes (optional)
• 2 tablespoons fresh lemon juice
• Fresh parsley for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic and sauté for 5-7 minutes, until softened and fragrant.
2. Add the diced zucchinis to the pot and cook for an additional 5 minutes, stirring occasionally.
3. Stir in the white beans, vegetable broth, oregano, black pepper, and red pepper flakes (if using). Bring the soup to a boil, then reduce the heat and simmer for 20 minutes, until the zucchinis are tender.
4. Use an immersion blender or transfer the soup to a blender in batches and puree until smooth. If you prefer some texture, blend half of the soup and leave the rest chunky.
5. Stir in the lemon juice and adjust seasoning if needed.
6. Serve the soup hot, garnished with fresh parsley.

This Zucchini and White Bean Soup is a light and refreshing option for anyone looking to enjoy a low-sodium, plant-based meal. The creamy texture from the white beans provides a satisfying contrast to the soft zucchini, while the fresh lemon juice and herbs add brightness and flavor. It’s an easy-to-make, healthy soup that’s perfect for a Saturday lunch or dinner, offering a balance of nutrients and taste without the added salt. It’s also great for meal prep, as it can be stored in the fridge for several days.

Roasted Cauliflower and Chickpea Soup

This low-sodium vegan roasted cauliflower and chickpea soup combines the savory flavors of roasted cauliflower with the nuttiness of chickpeas. Roasting the cauliflower brings out its natural sweetness, while the chickpeas add heartiness and protein to the soup. With a dash of cumin and coriander, this soup is comforting and warming, perfect for a cozy Saturday meal. Plus, it’s packed with nutrients, making it both delicious and nutritious.

• 1 medium cauliflower, cut into florets
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 onion, diced
• 2 garlic cloves, minced
• 4 cups low-sodium vegetable broth
• 1/2 teaspoon black pepper
• 1/4 teaspoon turmeric
• 1/4 cup fresh cilantro, chopped (for garnish)

Instructions:

1. Preheat the oven to 425°F (220°C). Toss the cauliflower florets in olive oil, cumin, coriander, and a pinch of black pepper. Spread the cauliflower in a single layer on a baking sheet and roast for 25-30 minutes, flipping halfway through, until golden brown and tender.
2. While the cauliflower is roasting, heat olive oil in a large pot over medium heat. Add the onion and garlic and sauté for 5-7 minutes, until softened and fragrant.
3. Add the chickpeas, vegetable broth, turmeric, and black pepper to the pot. Bring to a boil, then reduce the heat and simmer for 10 minutes.
4. Once the cauliflower is roasted, add it to the pot with the chickpeas and broth. Simmer for another 5 minutes.
5. Use an immersion blender to puree the soup until smooth, or blend in batches in a blender. If you prefer a chunkier texture, blend only half of the soup and leave some cauliflower and chickpeas whole.
6. Serve the soup hot, garnished with fresh cilantro.

The Roasted Cauliflower and Chickpea Soup is a deliciously hearty and flavorful option for a low-sodium vegan meal. The roasted cauliflower brings a depth of flavor that’s complemented by the nuttiness of chickpeas and a warming blend of spices like cumin and coriander. This soup is not only rich in plant-based protein but also full of vitamins and fiber, making it an excellent choice for a healthy Saturday meal. It’s easy to prepare, and the roasted cauliflower adds a unique, savory sweetness that takes this soup to the next level.

Mediterranean Lentil Soup

This Mediterranean-inspired low-sodium vegan lentil soup is a fresh and vibrant dish packed with healthy ingredients like lentils, tomatoes, spinach, and a variety of Mediterranean herbs. The combination of cumin, oregano, and lemon creates a bright, aromatic flavor profile, while the lentils provide a satisfying, protein-packed base. This hearty soup is full of nutrients and flavor, making it a perfect meal for a relaxed Saturday.

• 1 tablespoon olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 1 can (15 oz) diced tomatoes, no-salt-added
• 1 cup dry green or brown lentils, rinsed
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• 1/2 teaspoon black pepper
• 4 cups low-sodium vegetable broth
• 3 cups fresh spinach, packed
• Juice of 1 lemon
• Fresh parsley for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, sautéing for 5-7 minutes until softened.
2. Stir in the diced tomatoes (with their juice), lentils, cumin, oregano, and black pepper. Cook for 2-3 minutes to allow the spices to bloom.
3. Add the vegetable broth and bring the soup to a boil. Reduce the heat and simmer for 25-30 minutes, until the lentils are tender.
4. Stir in the fresh spinach and cook for an additional 5 minutes, until wilted.
5. Stir in the lemon juice and adjust seasoning as needed.
6. Serve the soup hot, garnished with fresh parsley.

This Mediterranean Lentil Soup is a light yet filling vegan dish that bursts with Mediterranean flavors. The lentils provide a hearty, protein-rich base, while the spinach adds color and nutrition. The lemon juice brings brightness, and the combination of cumin and oregano gives the soup an aromatic depth. It’s a low-sodium, healthy option that’s perfect for a Saturday lunch or dinner. This soup is not only flavorful but also packed with fiber and plant-based protein, making it a wholesome choice for any time of the week.

Creamy Broccoli and Pea Soup

This creamy broccoli and pea soup is a vibrant, nutrient-rich option that’s both low-sodium and vegan. The natural sweetness of green peas pairs beautifully with the earthy flavor of broccoli. Blended with a touch of plant-based milk, this soup achieves a creamy texture without any dairy. It’s light, refreshing, and perfect for a nourishing Saturday lunch or dinner.

• 1 tablespoon olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 1 medium head of broccoli, chopped into florets
• 1 cup green peas (fresh or frozen)
• 4 cups low-sodium vegetable broth
• 1/2 cup unsweetened almond milk (or other plant-based milk)
• 1 teaspoon dried basil
• 1/2 teaspoon black pepper
• Fresh mint leaves for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, sautéing for 5-7 minutes, until softened.
2. Add the broccoli florets, peas, vegetable broth, dried basil, and black pepper. 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 transfer the soup to a blender in batches and puree until smooth.
4. Stir in the almond milk and cook for another 5 minutes to combine the flavors.
5. Serve the soup hot, garnished with fresh mint leaves.

This Creamy Broccoli and Pea Soup is a light, refreshing dish packed with nutrients and vibrant flavors. The smooth, velvety texture makes it feel indulgent, while the natural sweetness of the peas balances the savory broccoli. This soup is quick to prepare and perfect for a healthy, satisfying Saturday meal. Enjoy it with a slice of whole-grain bread or a fresh side salad for a complete meal.

Butternut Squash and Apple Soup

This low-sodium vegan butternut squash and apple soup is a delightful blend of sweet and savory flavors. The natural sweetness of butternut squash pairs perfectly with the tartness of apples, creating a smooth and flavorful soup. Infused with warm spices like cinnamon and nutmeg, this soup is perfect for cozy Saturdays, especially during fall or winter.

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

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, sautéing for 5-7 minutes until softened.
2. Add the butternut squash, apples, vegetable broth, cinnamon, nutmeg, and black pepper. Bring to a boil, then reduce the heat and simmer for 20-25 minutes, until the squash is tender.
3. Use an immersion blender or transfer the soup to a blender in batches and puree until smooth.
4. Stir in the coconut milk and cook for another 5 minutes to meld the flavors.
5. Serve the soup hot, garnished with pumpkin seeds if desired.

This Butternut Squash and Apple Soup is a deliciously sweet and savory dish that’s perfect for a cozy, low-sodium meal. The warm spices enhance the natural flavors of the squash and apple, while the coconut milk adds a creamy finish. It’s a comforting soup that’s easy to make and full of vitamins and antioxidants, making it a nutritious and satisfying choice for any Saturday.

Mushroom and Barley Soup

This hearty mushroom and barley soup is a classic comfort dish that’s low-sodium, vegan, and perfect for a chilly Saturday. The earthy flavors of mushrooms combine with the nutty chewiness of barley to create a filling, rustic soup. Enhanced with aromatic herbs like thyme and rosemary, this soup is packed with nutrients and bursting with flavor despite its simplicity.

• 1 tablespoon olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 2 cups mushrooms, sliced (button, cremini, or a mix)
• 1/2 cup pearl barley
• 4 cups low-sodium vegetable broth
• 1 teaspoon dried thyme
• 1/2 teaspoon dried rosemary
• 1/2 teaspoon black pepper
• 1/2 cup chopped fresh parsley (for garnish)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, sautéing for 5-7 minutes until softened.
2. Add the mushrooms to the pot and cook for 8-10 minutes, stirring occasionally, until they release their juices and begin to brown.
3. Stir in the barley, vegetable broth, thyme, rosemary, and black pepper. Bring to a boil, then reduce the heat and simmer for 40-45 minutes, until the barley is tender.
4. Adjust seasoning if necessary and serve the soup hot, garnished with fresh parsley.

This Mushroom and Barley Soup is a hearty and satisfying meal that’s perfect for a Saturday when you’re craving something warm and comforting. The chewy texture of barley pairs wonderfully with the savory mushrooms, creating a balanced and wholesome dish. It’s easy to prepare and provides a good dose of fiber and nutrients, making it a great option for a healthy, low-sodium vegan meal. Enjoy it as a standalone dish or with a slice of crusty bread for a complete dining experience.

Note: More recipes are coming soon!