29+ Delicious Low Sodium Soup Recipes for a Healthy Lifestyle

Soups are the ultimate comfort food, and when you’re following a low-sodium diet, they can be a challenge to create without compromising on flavor.

But fear not! We’ve gathered a collection of 29+ low-sodium soup recipes that are both delicious and nourishing.

Whether you’re craving something hearty and filling, or a light and fresh dish, these soups are crafted to bring you the best of both worlds – packed with taste and minimal sodium.

From vibrant vegetable-based options to hearty lentil and bean soups, there’s something for everyone to enjoy without the extra salt. So, get ready to explore healthy, flavorful soups that are as good for your body as they are for your taste buds!

29+ Delicious Low Sodium Soup Recipes for a Healthy Lifestyle

Eating low sodium doesn’t mean sacrificing flavor, and these 29+ low-sodium soup recipes prove just that!

From creamy cauliflower soups to zesty carrot ginger options, you can enjoy rich, hearty dishes that are not only healthy but also full of satisfying flavors.

By making your soups from scratch and controlling the amount of salt, you can create meals that fit perfectly into a low-sodium lifestyle.

Whether you’re meal prepping for the week or just looking for a quick, healthy dinner, these recipes will provide endless options to keep you nourished and satisfied.

Embrace these heart-healthy soups and enjoy a new way to cook and eat without all the excess sodium!

Low Sodium Creamy Tomato Soup

This rich and velvety creamy tomato soup is the perfect comfort food for cold days. By swapping regular broth with low-sodium alternatives and using fresh ingredients, this recipe is packed with flavor without the excess salt. It’s easy to make and perfect for a quick weeknight dinner or a soothing lunch.

Ingredients:

• 2 tbsp olive oil
• 1 medium onion, finely chopped
• 2 cloves garlic, minced
• 1 (28 oz) can of crushed tomatoes (no salt added)
• 2 cups low-sodium vegetable broth
• 1/2 cup heavy cream
• 1/2 tsp dried basil
• 1/4 tsp dried oregano
• Fresh ground black pepper, to taste
• 1/4 cup fresh basil, chopped (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the chopped onion and garlic, sautéing for about 5 minutes until softened and fragrant.
2. Add the crushed tomatoes and vegetable broth. Stir to combine and bring the mixture to a boil.
3. Lower the heat and simmer for 20 minutes, stirring occasionally. Use an immersion blender to blend the soup until smooth. If you don’t have an immersion blender, transfer the soup in batches to a regular blender, blending until smooth.
4. Stir in the cream, basil, oregano, and black pepper. Simmer for an additional 5 minutes to heat through and allow the flavors to meld.
5. Taste and adjust seasoning with more black pepper if needed. Serve hot with a sprinkle of fresh basil, if desired.

This low sodium creamy tomato soup is a perfect blend of tangy tomatoes and creamy texture. By using fresh ingredients and low-sodium options, you get all the richness and comfort of a traditional tomato soup without the added sodium. It’s a great option for those watching their salt intake, but it’s so flavorful that everyone in the family will enjoy it. Pair it with a slice of whole-grain toast for a complete meal!

Low Sodium Chicken and Vegetable Soup

This hearty and nourishing chicken and vegetable soup is a delicious, low-sodium meal that’s both filling and nutritious. Packed with tender chicken, fresh vegetables, and savory broth, it’s perfect for boosting your health without compromising on flavor. This recipe is ideal for meal prep or a simple homemade soup that the whole family will love.

Ingredients:

• 1 tbsp olive oil
• 1 lb chicken breast, boneless and skinless, cubed
• 1 medium onion, chopped
• 2 celery stalks, chopped
• 2 medium carrots, chopped
• 2 cloves garlic, minced
• 1 (15 oz) can of diced tomatoes (no salt added)
• 4 cups low-sodium chicken broth
• 1/2 tsp dried thyme
• 1/2 tsp dried rosemary
• 1/4 tsp black pepper
• 1 bay leaf
• 2 cups fresh spinach, chopped
• 1 tbsp fresh lemon juice (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the chicken cubes and cook until browned on all sides, about 5 minutes. Remove the chicken and set aside.
2. In the same pot, add the onion, celery, carrots, and garlic. Sauté for about 5-7 minutes until the vegetables soften.
3. Add the diced tomatoes, chicken broth, thyme, rosemary, pepper, and bay leaf. Stir to combine and bring to a boil.
4. Reduce the heat and let the soup simmer for about 20 minutes until the vegetables are tender.
5. Return the chicken to the pot and add the chopped spinach. Let the soup simmer for an additional 5 minutes to heat through and wilt the spinach.
6. Remove the bay leaf and stir in the lemon juice, if desired, before serving.

This chicken and vegetable soup is a great way to enjoy a comforting bowl of soup without excess sodium. The fresh vegetables and lean chicken provide a wholesome, nutrient-dense meal, while the low-sodium broth ensures that you control the amount of salt in your diet. The added spinach gives a fresh, green boost, making this soup not only delicious but also a healthy choice for anyone looking to reduce their sodium intake.

Low Sodium Lentil Soup

This hearty low-sodium lentil soup is a perfect vegetarian option that’s full of protein, fiber, and flavor. Lentils are packed with nutrients and provide a great base for a filling, satisfying soup. This recipe uses simple ingredients and low-sodium vegetable broth to create a rich, satisfying dish that’s perfect for any time of the year.

Ingredients:

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

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion, garlic, carrots, and celery, and sauté for about 7 minutes, or until the vegetables are softened.
2. Add the lentils, diced tomatoes, vegetable broth, cumin, turmeric, black pepper, and bay leaf. Stir to combine and bring the mixture to a boil.
3. Reduce the heat and let the soup simmer, uncovered, for about 30-40 minutes, or until the lentils are tender.
4. If the soup becomes too thick, add additional water or low-sodium broth to reach your desired consistency.
5. Remove the bay leaf and stir in the chopped spinach, if using. Let the soup simmer for another 5 minutes to wilt the spinach.
6. Stir in the lemon juice for a bright, tangy finish before serving.

This low-sodium lentil soup is a great way to enjoy a filling, nutritious meal while keeping sodium levels in check. The lentils provide a hearty texture, and the blend of spices adds depth and warmth to every spoonful. It’s a fantastic option for meal prep and can be made in large batches to enjoy throughout the week. Plus, it’s easy to customize with your favorite greens or additional vegetables, making it a versatile and healthy addition to any meal plan.

Low Sodium Butternut Squash Soup

This creamy low-sodium butternut squash soup is a perfect fall dish that combines the natural sweetness of squash with aromatic spices. It’s velvety smooth and comforting, making it an ideal light meal or side dish. The subtle hints of ginger and cinnamon add a warming flavor, while the low-sodium broth ensures it’s heart-healthy and flavorful.

Ingredients:

• 2 tbsp olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 medium butternut squash, peeled, seeded, and cubed
• 4 cups low-sodium vegetable broth
• 1/2 tsp ground ginger
• 1/2 tsp ground cinnamon
• 1/4 tsp ground nutmeg
• Fresh ground black pepper, to taste
• 1/4 cup coconut milk (optional for creaminess)
• 1 tbsp fresh parsley, chopped (for garnish)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, sautéing for about 5 minutes until soft and fragrant.
2. Add the cubed butternut squash, vegetable broth, ginger, cinnamon, nutmeg, and black pepper. Stir to combine and bring to a boil.
3. Lower the heat and simmer for about 20-25 minutes, or until the squash is tender.
4. Use an immersion blender to blend the soup until smooth, or transfer the soup in batches to a regular blender.
5. If using, stir in the coconut milk for extra creaminess and heat through.
6. Taste and adjust seasoning if needed. Serve hot, garnished with chopped parsley.

This low-sodium butternut squash soup is a velvety, flavorful dish that brings out the natural sweetness of the squash while keeping your sodium intake in check. The combination of spices like ginger and cinnamon provides a warm, cozy depth, and the optional coconut milk adds a smooth finish. It’s a great option for those who want a healthy yet indulgent-tasting soup that’s both low in sodium and high in flavor.

Low Sodium Beef and Barley Soup

This low-sodium beef and barley soup is a hearty and satisfying meal that combines tender beef, nutritious barley, and vegetables. It’s a filling soup that’s perfect for those who want a comforting meal without too much salt. Packed with fiber and protein, this soup makes a wholesome, healthy choice for any time of the year.

Ingredients:

• 1 tbsp olive oil
• 1 lb lean beef stew meat, cubed
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1/2 cup pearl barley, rinsed
• 4 cups low-sodium beef broth
• 1 (14.5 oz) can diced tomatoes (no salt added)
• 1/2 tsp dried thyme
• 1/2 tsp dried rosemary
• Fresh ground black pepper, to taste
• 1 bay leaf
• 1 tbsp fresh parsley, chopped (for garnish)

Instructions:

1. Heat olive oil in a large pot over medium-high heat. Add the beef cubes and brown on all sides, about 5-7 minutes. Remove the beef and set it aside.
2. In the same pot, add the onion, garlic, carrots, and celery. Sauté for about 5 minutes until softened.
3. Return the beef to the pot and add the barley, beef broth, diced tomatoes, thyme, rosemary, pepper, and bay leaf. Stir to combine and bring to a boil.
4. Reduce the heat and let the soup simmer for 45-60 minutes, or until the beef and barley are tender.
5. Remove the bay leaf and taste for seasoning. Adjust with more pepper if desired.
6. Serve hot, garnished with fresh parsley.

This low-sodium beef and barley soup is a satisfying and healthy option that combines lean beef, fiber-rich barley, and plenty of vegetables. The rich beef broth adds deep flavor, while the hearty barley and tender beef make this soup a filling meal. It’s a great choice for meal prep, as it stores well in the fridge and tastes even better the next day. A delicious, low-sodium option that doesn’t compromise on flavor!

Low Sodium Sweet Potato and Black Bean Soup

This vibrant low-sodium sweet potato and black bean soup is a flavorful, vegetarian meal that’s full of color and nutrition. The combination of sweet potatoes, black beans, and warming spices creates a hearty, satisfying soup. It’s naturally low in sodium and packed with fiber and protein, making it a healthy and filling meal for any occasion.

Ingredients:

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

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, sautéing for about 5 minutes until softened.
2. Add the diced sweet potatoes, black beans, vegetable broth, cumin, chili powder, paprika, and black pepper. Stir to combine and bring to a boil.
3. Reduce the heat and simmer for 25-30 minutes, or until the sweet potatoes are tender.
4. Use an immersion blender to partially blend the soup for a creamy texture, or blend it in batches in a regular blender. Leave some chunks for texture.
5. Stir in lime juice and adjust seasoning with more black pepper or spices, if desired.
6. Serve hot, garnished with chopped cilantro.

This low-sodium sweet potato and black bean soup is a nutritious and satisfying dish that combines the creamy sweetness of the potatoes with the heartiness of black beans. The warming spices like cumin and chili powder add depth to the flavor, while the cilantro and lime juice provide a fresh, zesty finish. It’s a wonderful vegetarian option that’s not only low in sodium but also packed with vitamins, fiber, and protein, making it perfect for a healthy meal or a light dinner.

Low Sodium Minestrone Soup

This classic minestrone soup is a hearty, vegetable-packed dish that’s naturally low in sodium and full of wholesome goodness. With a mix of fresh vegetables, beans, and pasta, it’s the perfect meal for any time of the year. This low-sodium version ensures you can enjoy the rich flavors of Italy without the extra salt, making it ideal for those watching their sodium intake.

Ingredients:

• 1 tbsp olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 carrots, peeled and chopped
• 2 celery stalks, chopped
• 1 zucchini, chopped
• 1 (14.5 oz) can of diced tomatoes (no salt added)
• 1 (15 oz) can of kidney beans, drained and rinsed
• 4 cups low-sodium vegetable broth
• 1/2 cup small whole wheat pasta
• 1/2 tsp dried oregano
• 1/2 tsp dried basil
• 1/4 tsp black pepper
• 2 cups fresh spinach, chopped
• 1 tbsp fresh basil, chopped (optional, 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 carrots, celery, zucchini, diced tomatoes, kidney beans, and vegetable broth to the pot. Stir to combine and bring to a boil.
3. Once boiling, reduce the heat and add the pasta, oregano, basil, and black pepper. Simmer for about 20 minutes, or until the pasta is cooked and the vegetables are tender.
4. Stir in the chopped spinach and let the soup simmer for another 5 minutes to allow the spinach to wilt.
5. Taste and adjust seasoning if necessary. Serve hot, garnished with fresh basil, if desired.

This low-sodium minestrone soup is a nourishing, flavorful dish that’s perfect for lunch or dinner. The combination of vegetables, beans, and whole wheat pasta provides a balanced meal, while the fresh spinach adds a healthy green boost. By using low-sodium broth and skipping the extra salt, you can enjoy a delicious, heart-healthy soup without sacrificing taste. It’s a great option for meal prep or to enjoy throughout the week!

Low Sodium Sweet Corn Soup

This light and comforting sweet corn soup is a perfect balance of sweetness and savory flavors. Using fresh or frozen corn, low-sodium broth, and a variety of simple seasonings, this soup is a low-sodium option that still packs in plenty of flavor. It’s a great choice for a quick meal that’s both satisfying and light on your sodium intake.

Ingredients:

• 1 tbsp olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 cups fresh or frozen corn kernels
• 4 cups low-sodium vegetable broth
• 1/2 tsp ground cumin
• 1/4 tsp ground paprika
• Fresh ground black pepper, to taste
• 1/2 cup unsweetened almond milk (or any milk of choice)
• 2 tbsp fresh cilantro, chopped (optional, for garnish)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, sautéing for 4-5 minutes until softened.
2. Add the corn kernels, vegetable broth, cumin, paprika, and black pepper. Stir to combine and bring the mixture to a boil.
3. Lower the heat and let the soup simmer for 15-20 minutes, allowing the corn to soften and the flavors to meld.
4. Use an immersion blender to blend the soup until smooth, or transfer it in batches to a regular blender. If you prefer a chunkier texture, blend only half of the soup.
5. Stir in the almond milk to achieve a creamy consistency and adjust the seasoning to taste.
6. Serve hot, garnished with fresh cilantro, if desired.

This low-sodium sweet corn soup is light, creamy, and full of sweet corn flavor. The spices provide a mild warmth, while the almond milk adds a touch of creaminess without the extra fat. It’s a perfect option for a light lunch or starter to any meal, and it can be easily customized by adding extra vegetables or spices. The simplicity of this dish makes it ideal for busy nights when you’re craving something comforting without the added sodium.

Low Sodium Carrot and Ginger Soup

This vibrant carrot and ginger soup is a fresh, flavorful, and nutritious option for anyone looking to reduce sodium intake without compromising on taste. The natural sweetness of carrots is balanced by the zesty heat from ginger, creating a deliciously smooth and aromatic soup. It’s an ideal choice for a light dinner or a healthy starter to any meal.

Ingredients:

• 1 tbsp olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 cups carrots, peeled and chopped
• 1 tbsp fresh ginger, grated
• 4 cups low-sodium vegetable broth
• 1/4 tsp ground cumin
• Fresh ground black pepper, to taste
• 1/4 cup unsweetened coconut milk (optional for creaminess)
• 1 tbsp fresh cilantro, chopped (for garnish)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, sautéing for about 5 minutes until softened.
2. Add the chopped carrots and fresh ginger to the pot. Stir for 2-3 minutes until the ginger becomes fragrant.
3. Add the vegetable broth, cumin, and black pepper. Stir to combine and bring the mixture to a boil.
4. Reduce the heat and let the soup simmer for about 20 minutes, or until the carrots are tender.
5. Use an immersion blender to blend the soup until smooth, or transfer it in batches to a regular blender. If you prefer a chunkier texture, blend only half of the soup.
6. Stir in the coconut milk for added creaminess, if desired, and adjust the seasoning as needed.
7. Serve hot, garnished with fresh cilantro.

This low-sodium carrot and ginger soup is a delightful blend of natural sweetness and spicy warmth, making it the perfect light and healthy meal. The fresh ginger adds a zesty kick that complements the carrots perfectly, while the coconut milk creates a smooth, creamy texture. It’s a great option for a nutrient-rich, low-sodium meal, and its vibrant orange color makes it as appealing visually as it is in flavor. Enjoy it as a comforting dinner or a flavorful starter to any meal!

Low Sodium Tomato Basil Soup

This low-sodium tomato basil soup is a classic comfort food that’s full of rich tomato flavor and the aromatic freshness of basil. By using fresh tomatoes and low-sodium vegetable broth, you can enjoy the creamy, tangy goodness of tomato soup without the extra salt. Perfect for pairing with a grilled cheese sandwich or enjoying on its own as a light meal.

Ingredients:

• 1 tbsp olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 6 medium tomatoes, chopped
• 2 cups low-sodium vegetable broth
• 1/2 tsp dried oregano
• 1/2 tsp dried basil
• Fresh ground black pepper, to taste
• 1/4 cup unsweetened almond milk (or any milk of choice)
• 1/4 cup fresh basil, chopped (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 chopped tomatoes, vegetable broth, oregano, basil, and black pepper. Stir to combine and bring to a boil.
3. Reduce the heat and let the soup simmer for 20-25 minutes, allowing the tomatoes to break down and the flavors to meld.
4. Use an immersion blender to blend the soup until smooth, or transfer it in batches to a regular blender.
5. Stir in the almond milk for a creamy texture and adjust seasoning as needed.
6. Serve hot, garnished with fresh basil.

This low-sodium tomato basil soup offers a fresh and satisfying way to enjoy the timeless combination of tomatoes and basil. By focusing on the natural flavors of the tomatoes and using a little almond milk for creaminess, this soup is both delicious and heart-healthy. It’s an easy, versatile dish that can be enjoyed on its own or as part of a bigger meal. The fresh basil garnish adds a bright finish to every spoonful, making this a perfect low-sodium option for comfort food lovers.

Low Sodium Chicken and Vegetable Soup

This low-sodium chicken and vegetable soup is a wholesome and hearty meal that’s perfect for when you need something filling yet healthy. Packed with lean chicken, fresh vegetables, and a flavorful broth, this soup is an excellent source of protein and nutrients. It’s a comforting option for any season, and its low sodium makes it suitable for those on a salt-restricted diet.

Ingredients:

• 1 tbsp olive oil
• 2 skinless, boneless chicken breasts, diced
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 zucchini, chopped
• 4 cups low-sodium chicken broth
• 1/2 tsp dried thyme
• 1/4 tsp dried rosemary
• Fresh ground black pepper, to taste
• 1/2 cup fresh parsley, chopped (for garnish)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the diced chicken and cook until browned on all sides, about 5-7 minutes. Remove the chicken and set it aside.
2. In the same pot, add the onion, garlic, carrots, celery, and zucchini. Sauté for 5-6 minutes until the vegetables start to soften.
3. Return the chicken to the pot and add the chicken broth, thyme, rosemary, and black pepper. Stir to combine and bring to a boil.
4. Lower the heat and let the soup simmer for 20-25 minutes, until the vegetables are tender and the chicken is fully cooked.
5. Taste and adjust seasoning if necessary. Serve hot, garnished with fresh parsley.

This low-sodium chicken and vegetable soup is a hearty, nutritious dish that offers plenty of protein and vegetables in every bowl. The combination of fresh chicken and vegetables creates a wholesome base, while the herbs and spices add just the right amount of flavor without the need for extra salt. It’s a perfect go-to recipe when you’re craving something light yet filling, and it’s great for meal prep as it stores well for later. This soup is not only low in sodium but also packed with nutrients that will leave you feeling satisfied and nourished.

Low Sodium Leek and Potato Soup

This comforting leek and potato soup is a creamy, satisfying dish that’s perfect for chilly days. By using low-sodium vegetable broth and focusing on the natural flavors of the leeks and potatoes, this soup delivers rich flavor without excess salt. It’s hearty, velvety, and a wonderful option for a warming lunch or dinner.

Ingredients:

• 1 tbsp olive oil
• 2 leeks, cleaned and chopped (white and light green parts only)
• 2 cloves garlic, minced
• 3 medium potatoes, peeled and chopped
• 4 cups low-sodium vegetable broth
• 1/2 tsp dried thyme
• 1/4 tsp ground nutmeg
• Fresh ground black pepper, to taste
• 1/2 cup unsweetened almond milk (or any milk of choice)
• Fresh parsley, chopped (for garnish)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the leeks and garlic, sautéing for about 5 minutes until softened.
2. Add the chopped potatoes, vegetable broth, thyme, nutmeg, and black pepper. Stir to combine and bring to a boil.
3. Lower the heat and simmer for 20-25 minutes, until the potatoes are tender.
4. Use an immersion blender to blend the soup until smooth, or transfer it in batches to a regular blender.
5. Stir in the almond milk for a creamy texture and adjust the seasoning as needed.
6. Serve hot, garnished with fresh parsley.

This low-sodium leek and potato soup is a velvety, creamy dish that combines the mild flavor of leeks with the natural creaminess of potatoes. The thyme and nutmeg add a touch of warmth and complexity to the soup, making it the perfect dish for colder weather. It’s a heart-healthy, flavorful option that doesn’t rely on excess salt for taste, making it a great choice for those watching their sodium intake. Enjoy it as a filling lunch or a comforting dinner, and don’t forget the fresh parsley for a burst of color and flavor!

Low Sodium Butternut Squash Soup

This velvety low-sodium butternut squash soup is a warm, hearty option that combines the natural sweetness of squash with the richness of a creamy base. With a touch of cinnamon and nutmeg, this soup brings comfort without the extra salt. It’s a perfect dish for fall or any time you’re craving a healthy, satisfying meal that’s gentle on your sodium intake.

Ingredients:

• 1 tbsp olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 medium butternut squash, peeled, seeded, and cubed
• 4 cups low-sodium vegetable broth
• 1/2 tsp ground cinnamon
• 1/4 tsp ground nutmeg
• Fresh ground black pepper, to taste
• 1/2 cup unsweetened almond milk (or any milk of choice)
• Fresh parsley or thyme, chopped (for garnish)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, sautéing for about 5-6 minutes until softened.
2. Add the cubed butternut squash, vegetable broth, cinnamon, nutmeg, and black pepper to the pot. Stir to combine and bring to a boil.
3. Reduce the heat and let the soup simmer for 20-25 minutes, or until the squash is tender.
4. Use an immersion blender to blend the soup until smooth, or transfer it in batches to a regular blender.
5. Stir in the almond milk for creaminess, and taste to adjust seasoning if needed.
6. Serve hot, garnished with fresh parsley or thyme.

This low-sodium butternut squash soup is an incredibly comforting, flavorful dish with a perfect balance of natural sweetness from the squash and warm spices like cinnamon and nutmeg. The almond milk adds a creamy texture without excess fat or sodium, making this a healthy yet indulgent choice. Whether you’re serving it for a cozy dinner or preparing it ahead for a nutritious meal, this soup is a great option for those looking to enjoy a wholesome, salt-free dish.

Low Sodium Cauliflower Soup

This creamy cauliflower soup is a rich and velvety option that’s low in sodium but high in flavor. Cauliflower, with its mild taste, takes center stage in this soup, while a dash of garlic and herbs enhances the overall flavor profile. It’s a great low-sodium choice for those looking for a light yet satisfying meal.

Ingredients:

• 1 tbsp olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 large head of cauliflower, cut into florets
• 4 cups low-sodium vegetable broth
• 1/2 tsp dried thyme
• 1/4 tsp ground turmeric
• Fresh ground black pepper, to taste
• 1/2 cup unsweetened almond milk (or any milk of choice)
• Fresh chives, chopped (for garnish)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, sautéing for about 5 minutes until softened.
2. Add the cauliflower florets, vegetable broth, thyme, turmeric, and black pepper. Stir to combine and bring to a boil.
3. Lower the heat and let the soup simmer for 20-25 minutes, or until the cauliflower is tender.
4. Use an immersion blender to blend the soup until smooth, or transfer it in batches to a regular blender.
5. Stir in the almond milk for a creamy texture, and taste to adjust seasoning if needed.
6. Serve hot, garnished with fresh chives.

This low-sodium cauliflower soup is a light yet filling option that’s perfect for those looking to enjoy a creamy soup without the added salt. The cauliflower lends a delicate flavor that is beautifully complemented by the thyme and turmeric, giving it a subtle earthiness. The almond milk adds a smooth texture, making this soup both satisfying and nourishing. Serve it as a main course or as an appetizer for a balanced, healthy meal.

Low Sodium Chicken and Wild Rice Soup

This wholesome chicken and wild rice soup is the epitome of comfort food—hearty, filling, and low in sodium. The wild rice adds a nutty texture, while lean chicken, carrots, and celery make it a nutritious meal. With just the right amount of seasoning, this soup provides all the warmth and satisfaction you need without compromising on your sodium intake.

Ingredients:

• 1 tbsp olive oil
• 2 skinless, boneless chicken breasts, diced
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 carrots, peeled and chopped
• 2 celery stalks, chopped
• 1/2 cup wild rice, rinsed
• 4 cups low-sodium chicken broth
• 1/4 tsp dried thyme
• 1/4 tsp ground black pepper
• 1/2 cup unsweetened almond milk (or any milk of choice)
• Fresh parsley, chopped (for garnish)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the diced chicken and cook until browned on all sides, about 5-7 minutes. Remove the chicken and set it aside.
2. In the same pot, add the onion, garlic, carrots, and celery. Sauté for 5-6 minutes until the vegetables start to soften.
3. Return the chicken to the pot and add the wild rice, chicken broth, thyme, and black pepper. Stir to combine and bring to a boil.
4. Reduce the heat and let the soup simmer for 30-35 minutes, or until the wild rice is tender and the chicken is cooked through.
5. Stir in the almond milk for creaminess and taste to adjust seasoning as needed.
6. Serve hot, garnished with fresh parsley.

This low-sodium chicken and wild rice soup is a nourishing and filling meal that is perfect for colder days. The wild rice adds a lovely nutty texture, while the chicken provides lean protein. The use of low-sodium broth ensures that you can enjoy all the flavors without the added salt, and the almond milk brings a subtle creaminess to the soup. It’s a great choice for meal prepping or for a comforting, heart-healthy meal when you need something satisfying and easy to make.

Low Sodium Spinach and White Bean Soup

This low-sodium spinach and white bean soup is a perfect blend of hearty, nutritious ingredients that are light on salt but big on flavor. The combination of fiber-rich white beans and fresh spinach offers a satisfying, wholesome meal, while herbs and garlic add a fragrant touch. It’s ideal for those looking for a delicious and filling vegetarian soup option.

Ingredients:

• 1 tbsp olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 cans (15 oz) low-sodium white beans, drained and rinsed
• 4 cups low-sodium vegetable broth
• 4 cups fresh spinach, chopped
• 1/2 tsp dried oregano
• 1/4 tsp ground black pepper
• 1/2 tsp dried basil
• Fresh lemon juice (optional)
• Fresh parsley, chopped (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 the onion is softened.
2. Add the white beans, vegetable broth, oregano, basil, and black pepper. Stir to combine and bring to a boil.
3. Reduce the heat and let the soup simmer for 15-20 minutes, allowing the flavors to meld together.
4. Add the spinach and cook for an additional 5 minutes until wilted.
5. Taste and adjust seasoning, adding a squeeze of lemon juice if desired for brightness.
6. Serve hot, garnished with fresh parsley.

This low-sodium spinach and white bean soup is a light yet satisfying option for any meal. The white beans provide a creamy texture while being an excellent source of protein and fiber, making this soup filling and nourishing. The spinach adds a fresh, green element, and the herbs bring depth of flavor without needing additional salt. Perfect for a quick weeknight dinner or meal prep, this soup is not only healthy but also versatile and easy to make.

Low Sodium Sweet Potato and Lentil Soup

This low-sodium sweet potato and lentil soup is a nutrient-packed dish that offers both comfort and health benefits. The sweet potatoes provide a natural sweetness and rich texture, while the lentils add protein and fiber. The combination of spices such as cumin and coriander brings depth of flavor, making it a delicious and satisfying soup that’s light on sodium but big on taste.

Ingredients:

• 1 tbsp olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 medium sweet potatoes, peeled and diced
• 1 cup dried red lentils, rinsed
• 4 cups low-sodium vegetable broth
• 1/2 tsp ground cumin
• 1/2 tsp ground coriander
• 1/4 tsp ground turmeric
• Fresh ground black pepper, to taste
• Fresh cilantro, chopped (for garnish)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, sautéing for about 5-6 minutes until softened.
2. Add the sweet potatoes, lentils, vegetable broth, cumin, coriander, turmeric, and black pepper. Stir to combine and bring to a boil.
3. Reduce the heat and let the soup simmer for 25-30 minutes, or until the sweet potatoes are tender and the lentils are soft.
4. Use an immersion blender to blend part of the soup for a creamy texture, or leave it chunky for more texture.
5. Taste and adjust seasoning if necessary. Serve hot, garnished with fresh cilantro.

This low-sodium sweet potato and lentil soup is a hearty, satisfying, and nutritionally balanced meal. The natural sweetness of the sweet potatoes pairs wonderfully with the earthy lentils, while the spices add layers of flavor that make the soup irresistible. Packed with fiber, vitamins, and protein, this dish is perfect for anyone looking to enjoy a wholesome, low-sodium meal. It’s an excellent choice for meal prep, as it stores well and can be easily reheated for a delicious, nutritious lunch or dinner.

Low Sodium Cabbage Soup

This low-sodium cabbage soup is a light yet hearty dish that’s easy to make and full of flavor. Cabbage is the star of this soup, offering a mild crunch and subtle sweetness. The soup is made with low-sodium vegetable broth and seasoned with fresh herbs, making it a wholesome choice for anyone looking for a healthy, low-sodium option.

Ingredients:

• 1 tbsp olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 small head of cabbage, chopped
• 2 medium carrots, peeled and sliced
• 2 celery stalks, chopped
• 4 cups low-sodium vegetable broth
• 1/2 tsp dried thyme
• 1/4 tsp ground black pepper
• 1/2 tsp dried dill
• 1 bay leaf
• Fresh lemon juice (optional)
• Fresh parsley, chopped (for garnish)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, sautéing for 5-6 minutes until softened.
2. Add the cabbage, carrots, celery, vegetable broth, thyme, black pepper, dill, and bay leaf. Stir to combine and bring to a boil.
3. Reduce the heat and let the soup simmer for 25-30 minutes, or until the vegetables are tender.
4. Taste and adjust seasoning if necessary, adding a squeeze of fresh lemon juice for extra brightness.
5. Serve hot, garnished with fresh parsley.

This low-sodium cabbage soup is a light, flavorful dish that is packed with fiber and nutrients. The cabbage provides a subtle sweetness, while the carrots and celery add crunch and freshness. The herbs enhance the natural flavors of the vegetables without the need for extra salt, making it an excellent choice for anyone following a low-sodium diet. It’s a versatile soup that can be enjoyed as a starter or as a main course, and it’s perfect for meal prepping since it stores well in the fridge for several days.

Low Sodium Tomato Basil Soup

A classic favorite, this low-sodium tomato basil soup is rich, comforting, and full of fresh flavors. With sweet, ripe tomatoes, fragrant basil, and a touch of garlic, this soup is a delicious, healthier take on the traditional recipe. It’s simple to prepare, making it an ideal choice for anyone who loves a light, hearty soup that doesn’t rely on added salt for flavor.

Ingredients:

• 1 tbsp olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 6 large tomatoes, chopped (or 2 cans of no-salt-added diced tomatoes)
• 4 cups low-sodium vegetable broth
• 1 tsp dried basil (or 2 tbsp fresh basil, chopped)
• 1/2 tsp ground black pepper
• 1/2 tsp dried oregano
• 1/4 tsp red pepper flakes (optional for a touch of heat)
• 1/2 cup unsweetened almond milk (or any milk of choice)
• Fresh basil leaves for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, sautéing for about 5-6 minutes until softened.
2. Add the chopped tomatoes (or canned tomatoes), vegetable broth, basil, oregano, black pepper, and red pepper flakes. Stir to combine and bring to a boil.
3. Lower the heat and simmer the soup for 20-25 minutes, allowing the flavors to meld together.
4. Use an immersion blender to puree the soup until smooth, or transfer in batches to a regular blender.
5. Stir in the almond milk for creaminess, then taste and adjust seasoning as needed.
6. Serve hot, garnished with fresh basil leaves.

This low-sodium tomato basil soup is a perfect balance of fresh, vibrant flavors without the need for added salt. The natural sweetness of ripe tomatoes shines through, while the garlic and basil bring a lovely depth of flavor. The almond milk gives the soup a creamy texture without the extra fat, making it a light yet satisfying meal. It’s great for a quick weeknight dinner, or pair it with a grilled cheese sandwich for a nostalgic comfort meal that fits into a heart-healthy, low-sodium diet.

Low Sodium Carrot Ginger Soup

This refreshing and creamy carrot ginger soup is packed with antioxidants, vitamins, and flavor. The sweetness of the carrots perfectly complements the zingy freshness of ginger, creating a delightful balance. It’s an ideal soup for those looking to enjoy a nourishing, low-sodium option that’s also comforting and vibrant.

Ingredients:

• 1 tbsp olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 large carrots, peeled and chopped
• 1 tbsp fresh ginger, grated (or 1 tsp ground ginger)
• 4 cups low-sodium vegetable broth
• 1/2 tsp ground cumin
• 1/4 tsp ground coriander
• Fresh ground black pepper, to taste
• 1/2 cup unsweetened coconut milk (or any milk of choice)
• Fresh cilantro, chopped (for garnish)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, sautéing for 5-6 minutes until softened.
2. Add the carrots and grated ginger to the pot, cooking for an additional 3-4 minutes.
3. Add the vegetable broth, cumin, coriander, and black pepper. Stir to combine and bring to a boil.
4. Reduce the heat and let the soup simmer for 20-25 minutes, or until the carrots are soft and tender.
5. Use an immersion blender to puree the soup until smooth, or transfer in batches to a regular blender.
6. Stir in the coconut milk for creaminess and taste to adjust seasoning if needed.
7. Serve hot, garnished with fresh cilantro.

This low-sodium carrot ginger soup is a healthy and flavorful dish that is as nourishing as it is satisfying. The combination of sweet carrots and zesty ginger creates a bold and refreshing flavor profile, while the coconut milk adds a smooth, velvety finish. Perfect for a light lunch or dinner, this soup is rich in vitamins and antioxidants and is sure to warm you from the inside out. It’s a great addition to any low-sodium diet, offering a tasty way to enjoy wholesome ingredients without compromising on flavor.

Low Sodium Mushroom Soup

This creamy low-sodium mushroom soup is rich and earthy, offering a deep flavor with a smooth texture. The mushrooms provide a savory umami flavor, while the use of low-sodium vegetable broth and minimal seasoning ensures it remains light on sodium. It’s an elegant yet simple soup that can be served as an appetizer or a satisfying main course.

Ingredients:

• 1 tbsp olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 16 oz fresh mushrooms (button or cremini), sliced
• 4 cups low-sodium vegetable broth
• 1 tsp dried thyme
• 1/4 tsp ground black pepper
• 1/2 cup unsweetened almond milk (or any milk of choice)
• Fresh parsley, chopped (for garnish)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, sautéing for about 5-6 minutes until softened.
2. Add the sliced mushrooms to the pot and cook for 8-10 minutes until the mushrooms release their moisture and become tender.
3. Add the vegetable broth, thyme, and black pepper to the pot. Stir to combine and bring to a boil.
4. Reduce the heat and let the soup simmer for 15-20 minutes to allow the flavors to meld.
5. Use an immersion blender to blend part of the soup for a creamier texture, or leave it chunky for more texture.
6. Stir in the almond milk to add creaminess, and taste to adjust seasoning.
7. Serve hot, garnished with fresh parsley.

This low-sodium mushroom soup is a wonderful, savory option for those who love the rich, earthy flavor of mushrooms. The almond milk adds a creamy texture, while the thyme enhances the mushrooms’ natural flavors. It’s a delicious, healthy alternative to traditional mushroom soups, which can be high in sodium. This soup is perfect for cozy dinners, as a side dish, or even served as a light meal. It’s quick to prepare, making it an excellent choice for anyone looking to enjoy a satisfying low-sodium dish.

Low Sodium Butternut Squash Soup

This smooth, velvety low-sodium butternut squash soup is both comforting and nutritious. The natural sweetness of roasted butternut squash is balanced with warm spices like cinnamon and nutmeg, making it a delightful choice for cooler weather. With the added benefit of a creamy texture, thanks to the butternut squash itself, this soup is a great way to enjoy a healthy, sodium-conscious meal.

Ingredients:

• 1 tbsp olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 medium butternut squash, peeled, seeded, and diced
• 4 cups low-sodium vegetable broth
• 1/2 tsp ground cinnamon
• 1/4 tsp ground nutmeg
• Fresh ground black pepper, to taste
• 1/2 cup unsweetened almond milk (or any milk of choice)
• Fresh thyme or parsley, for garnish

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the diced butternut squash with a drizzle of olive oil and spread it on a baking sheet. Roast for 25-30 minutes, or until the squash is soft and caramelized.
2. In a large pot, heat olive oil over medium heat. Add the onion and garlic, sautéing for 5-7 minutes until softened and fragrant.
3. Add the roasted butternut squash to the pot, followed by the vegetable broth, cinnamon, nutmeg, and black pepper. Stir to combine and bring to a boil.
4. Reduce the heat and let the soup simmer for 10-15 minutes to allow the flavors to meld.
5. Use an immersion blender to puree the soup until smooth, or transfer in batches to a regular blender.
6. Stir in the almond milk for creaminess, then taste and adjust seasoning if needed.
7. Serve hot, garnished with fresh thyme or parsley.

This low-sodium butternut squash soup is an incredibly nourishing and satisfying dish that brings the comforting flavors of fall right to your table. The natural sweetness of the squash, enhanced by warm spices like cinnamon and nutmeg, creates a cozy, heartwarming meal without relying on added salt. It’s perfect as a side dish or main course and works wonderfully for meal prepping, as it can be stored and reheated for several days. This soup offers a creamy texture without the need for cream, making it a lighter, healthier alternative.

Low Sodium Zucchini Soup

This low-sodium zucchini soup is a refreshing and light dish that’s perfect for those looking to enjoy a healthy, easy-to-make soup. With fresh zucchini as the main ingredient, the soup is naturally low in calories, yet rich in flavor and nutrients. The addition of garlic, herbs, and a touch of lemon brings out the best in the zucchini, making this a satisfying and flavorful choice.

Ingredients:

• 1 tbsp olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 medium zucchini, sliced
• 4 cups low-sodium vegetable broth
• 1/2 tsp dried basil
• 1/2 tsp dried thyme
• 1/4 tsp ground black pepper
• 1 tbsp fresh lemon juice
• Fresh basil or parsley, for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, sautéing for 5-6 minutes until softened and fragrant.
2. Add the zucchini slices, vegetable broth, basil, thyme, and black pepper. Stir to combine and bring to a boil.
3. Reduce the heat and let the soup simmer for 15-20 minutes until the zucchini is tender.
4. Use an immersion blender to puree the soup until smooth, or transfer in batches to a regular blender.
5. Stir in the fresh lemon juice for brightness and adjust seasoning if necessary.
6. Serve hot, garnished with fresh basil or parsley.

This low-sodium zucchini soup is a light yet delicious option that’s easy to make and packed with fresh flavor. The zucchini provides a mild base, while the garlic and herbs add depth, and the lemon juice gives it a refreshing finish. It’s the perfect soup for a light lunch or a healthy dinner option. Not only is it naturally low in sodium, but it’s also full of vitamins and antioxidants. Plus, it can be easily customized with different herbs and vegetables to suit your taste preferences.

Low Sodium Pea Soup

This low-sodium pea soup is a classic, hearty dish that’s both comforting and nutritious. Made with simple ingredients like split peas, carrots, and celery, this soup is packed with fiber and protein. It’s perfect for a filling meal, and the addition of herbs and a touch of lemon brightens the flavors without relying on added salt.

Ingredients:

• 1 tbsp olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 cups dried split peas, rinsed
• 3 medium carrots, peeled and diced
• 2 celery stalks, chopped
• 4 cups low-sodium vegetable broth
• 1/2 tsp dried thyme
• 1 bay leaf
• 1/4 tsp ground black pepper
• Fresh lemon juice (optional)
• Fresh parsley, chopped (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 split peas, carrots, celery, vegetable broth, thyme, bay leaf, and black pepper. Stir to combine and bring to a boil.
3. Reduce the heat and let the soup simmer for 45-50 minutes, or until the peas are tender and the soup thickens.
4. Discard the bay leaf and use an immersion blender to puree the soup until smooth, or leave it chunky for a more textured soup.
5. Taste and adjust seasoning if needed, adding a squeeze of fresh lemon juice for brightness.
6. Serve hot, garnished with fresh parsley.

This low-sodium pea soup is a wholesome, filling dish that’s perfect for any time of the year. The split peas provide a rich, hearty texture while being packed with protein and fiber, making this soup incredibly satisfying. The combination of carrots, celery, and herbs adds layers of flavor, and the optional lemon juice brings a lovely touch of brightness. This soup is ideal for meal prep, as it stores well in the fridge and can be easily reheated for a nutritious, low-sodium meal.

Low Sodium Sweet Potato Soup

This creamy low-sodium sweet potato soup is packed with natural sweetness and flavor. The sweet potatoes provide a rich base, while the addition of spices like cinnamon and cumin enhances the depth of the soup. It’s a cozy and comforting dish that’s perfect for chilly evenings, offering a nourishing and filling option that’s low in sodium but high in flavor.

Ingredients:

• 1 tbsp olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 3 medium sweet potatoes, peeled and diced
• 4 cups low-sodium vegetable broth
• 1/2 tsp ground cumin
• 1/4 tsp ground cinnamon
• 1/4 tsp ground nutmeg
• Fresh ground black pepper, to taste
• 1/2 cup unsweetened coconut milk (or any milk of choice)
• Fresh cilantro, for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, sautéing for about 5-6 minutes until softened and fragrant.
2. Add the diced sweet potatoes, vegetable broth, cumin, cinnamon, nutmeg, and black pepper. Stir to combine and bring to a boil.
3. Reduce the heat and simmer the soup for 25-30 minutes, or until the sweet potatoes are tender.
4. Use an immersion blender to puree the soup until smooth, or transfer in batches to a regular blender.
5. Stir in the coconut milk for creaminess and adjust seasoning if necessary.
6. Serve hot, garnished with fresh cilantro.

This low-sodium sweet potato soup is an excellent way to enjoy the natural sweetness of sweet potatoes, enhanced by aromatic spices. The creamy texture from the coconut milk makes it rich and satisfying, while still being light enough for a healthy, sodium-conscious meal. This soup is ideal for meal prepping, as it can be stored in the fridge for several days and reheated easily. It’s perfect for lunch, dinner, or even as a light starter to a larger meal.

Low Sodium Spinach and White Bean Soup

Packed with leafy greens, fiber, and plant-based protein, this low-sodium spinach and white bean soup is both nourishing and flavorful. The white beans add heartiness, while the spinach brings a fresh, vibrant taste to this easy-to-make soup. A simple, yet satisfying dish that is perfect for those seeking a wholesome meal that’s low in sodium but rich in nutrients.

Ingredients:

• 1 tbsp olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 cans (15 oz each) low-sodium white beans, drained and rinsed
• 4 cups low-sodium vegetable broth
• 4 cups fresh spinach, chopped
• 1/2 tsp dried oregano
• 1/2 tsp ground black pepper
• 1/4 tsp red pepper flakes (optional)
• 1 tbsp fresh lemon juice
• Fresh parsley, chopped, for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, sautéing for 5-6 minutes until softened.
2. Add the white beans, vegetable broth, oregano, black pepper, and red pepper flakes (if using). Stir to combine and bring to a boil.
3. Reduce the heat and let the soup simmer for 10-15 minutes to allow the flavors to meld together.
4. Add the chopped spinach and cook for an additional 5 minutes, until the spinach is wilted.
5. Stir in the fresh lemon juice for brightness, then taste and adjust seasoning if needed.
6. Serve hot, garnished with fresh parsley.

This low-sodium spinach and white bean soup is a fantastic, hearty meal that’s perfect for a healthy lunch or dinner. The combination of white beans and spinach offers a balance of protein, fiber, and essential vitamins, making this soup incredibly nourishing. The lemon juice adds a refreshing kick, while the oregano and pepper bring subtle warmth and depth to the dish. This soup is great for meal prep and can be stored in the fridge for up to 4 days, making it an easy, go-to option for busy weeknights.

Low Sodium Lentil Soup

This low-sodium lentil soup is a wholesome, filling dish that’s perfect for a hearty, nutritious meal. Packed with protein and fiber from the lentils, along with vegetables and aromatic spices, this soup is both comforting and satisfying. With a rich base of vegetables and vegetable broth, it’s a great option for those looking to enjoy a tasty, low-sodium meal without compromising on flavor.

Ingredients:

• 1 tbsp olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 2 medium carrots, diced
• 2 celery stalks, chopped
• 1 cup dried green or brown lentils, rinsed
• 4 cups low-sodium vegetable broth
• 1 tsp ground cumin
• 1/2 tsp dried thyme
• 1/4 tsp ground turmeric
• Fresh 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 garlic, sautéing for 5-6 minutes until softened and fragrant.
2. Add the carrots, celery, lentils, vegetable broth, cumin, thyme, turmeric, and black pepper to the pot. Stir to combine and bring to a boil.
3. Reduce the heat and let the soup simmer for 30-40 minutes, or until the lentils and vegetables are tender.
4. Taste the soup and adjust seasoning if needed.
5. Serve hot, garnished with fresh parsley.

This low-sodium lentil soup is a nourishing and filling meal that’s full of flavor and texture. The lentils provide a substantial amount of protein and fiber, making the soup both hearty and satisfying. The combination of carrots, celery, and spices creates a rich, savory base that doesn’t need added salt to be delicious. This soup is perfect for meal prep, as it stores well and can be reheated for a quick and healthy meal. Whether served on its own or with a slice of whole-grain bread, this soup is a great addition to any low-sodium diet.

Low Sodium Tomato Basil Soup

This low-sodium tomato basil soup is a comforting and light version of the classic. Fresh tomatoes, garlic, and herbs come together in a rich, aromatic broth, making it a perfect dish for lunch or dinner. The addition of fresh basil enhances the flavor and provides a refreshing twist, while keeping the sodium content in check. It’s a healthy, easy-to-make soup that everyone will enjoy.

Ingredients:

• 1 tbsp olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 4 cups fresh tomatoes, chopped (or 2 cans low-sodium diced tomatoes)
• 3 cups low-sodium vegetable broth
• 1/2 tsp dried oregano
• 1/4 tsp ground black pepper
• 1/2 tsp sugar (optional, to balance acidity)
• 1/2 cup fresh basil leaves, chopped
• Fresh cream or unsweetened almond milk (optional, for creaminess)

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 chopped tomatoes (or canned tomatoes), vegetable broth, oregano, black pepper, and sugar (if using). Stir well and bring the soup to a boil.
3. Reduce the heat and simmer for 20-25 minutes, allowing the flavors to blend.
4. Use an immersion blender to puree the soup until smooth, or transfer in batches to a regular blender.
5. Stir in the fresh basil and adjust seasoning if necessary.
6. If you prefer a creamier texture, add a splash of fresh cream or almond milk and stir to combine.
7. Serve hot, garnished with extra basil if desired.

This low-sodium tomato basil soup is a refreshing take on a classic comfort food. The combination of ripe tomatoes, aromatic garlic, and fresh basil gives the soup a vibrant flavor, while the minimal sodium content ensures it’s a healthier option. With the ability to make it smooth or leave it a little chunky, you can customize the texture to suit your preferences. Perfect for pairing with a grilled cheese sandwich or a light salad, this soup offers a delicious and nutritious meal without all the extra salt.

Low Sodium Cauliflower Soup

This low-sodium cauliflower soup is a creamy, comforting dish that’s perfect for chilly evenings. The cauliflower provides a mild and silky base that absorbs the flavors of garlic, onion, and herbs. With the added benefit of being low in sodium, this soup is both healthy and satisfying, making it an excellent choice for those seeking a lighter alternative to traditional creamy soups.

Ingredients:

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

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic, sautéing for 5-6 minutes until softened.
2. Add the cauliflower florets, vegetable broth, thyme, black pepper, and nutmeg. Stir to combine and bring to a boil.
3. Reduce the heat and let the soup simmer for 20-25 minutes, or until the cauliflower is tender.
4. Use an immersion blender to puree the soup until smooth, or transfer in batches to a regular blender.
5. Stir in the almond milk to add creaminess, and adjust seasoning if necessary.
6. Serve hot, garnished with fresh parsley or chives.

This low-sodium cauliflower soup is a velvety and satisfying dish that’s perfect for anyone looking to enjoy a creamy, flavorful meal without the excess salt. The cauliflower provides a subtle sweetness, while the almond milk adds a light creaminess. With its earthy flavors from the thyme and nutmeg, this soup is both comforting and nourishing. It’s a great choice for meal prepping, as it can be stored in the fridge and reheated easily. Plus, it pairs wonderfully with a slice of whole-grain bread or a light salad for a complete meal.