There’s just something comforting about a big, warm bowl of vegetable soup. And when it’s low sodium, you don’t have to feel guilty about going back for seconds! This easy, homemade recipe gives you all the cozy, savory flavors without the salt overload. Packed with veggies your heart (and taste buds) will thank you.
Hey there, fellow LoSo foodie friends! If you’re looking for a healthy soup for a side dish or even a whole meal you’ve come to the right website. Not only is it packed with a variety of veggies and flavor, but it should also easily be under the line with your LoSo diet goals. Even having seconds should be no problem for most people. So let’s get started and cook up easy homemade vegetable soup.
The low down on low sodium vegetable soup
When it comes to traditional vegetable soup recipes, you might be surprised by the sodium levels. Some popular recipes can have over 800mg of sodium per serving! That’s nearly half your daily limit in one bowl. But with my low sodium vegetable soup, you get all the delicious and savory flavors without the sky-high sodium levels.
Compare that to my homemade low sodium vegetable soup, which contains just 72mg sodium per 2 cup serving size. That’s a massive reduction, allowing you to enjoy a veggie packed soup without worrying about your sodium levels. The serving bowl pictured contains 2 cups of soup.
| Typical sodium amount per serving | 800+ mg |
| Sodium per serving for this recipe | 72mg |
| Calories per serving | 182 |
| Servings size | 2 cups |
I wanted to use an unsalted vegetable stock or broth but they were just too high in sodium at about 160mg per cup. So I used the chicken broth shown below. It was also hard to source locally and was about three times more expensive than chicken broth which has just 45mg per cup. (I went to 4 stores to find the one pictured.)
Ingredients
- Avocado oil – A healthy fat to saute the aromatics in.
- Unsalted chicken broth – Flavorful liquid addition.
- Aromatics or “mirepoix“ – Chopped yellow onion, carrots, pre-minced garlic and celery. forms the base for the soup in french cooking.
- Red bell pepper – You can use yellow or orange also.
- Zucchini, Green beans, Corn, Peas – Adds healthy bulk to the soup.
- Yukon gold potatoes – you can use red potattoes also. Russets will get to soft.
- Diced tomatoes – Fire roasted add robust flavor
- Lemon – Squeezed for a tangy flavor.
- Spices – paprika, thyme,dried basil, savory spice, bay leaf, star anise, Za’atar seasoning, or optionally coarse ground pepper.
Find the full printable recipe with specific measurements below.
A note about Za’atar Seasoning
I use za’atar spice in place of the traditional pepper. I think it has a wonderful flavor beyond pepper. It is a coarse seasoning and would do well to have on hand in your kitchen. I use this za’atar seasoning (paid link) almost all the time in place of pepper having only 10mg sodium per 1/4 cup.
Be sure to check the labels! Sodium content varies wildly between and even within some brands.
You may substitute traditional cracked pepper if needed.
How to make low sodium vegetable soup
1 – Prep and chop the vegetables. Measure out the spices and juice 1/2 lemon.
2 – Drain the canned vegetables. Do not drain the diced tomatoes. They will be added juices and all.
3 – Add oil and saute onions and celery till soft. Add garlic and peppers combine and cook 2 minutes.
4 – Add zucchini and carrots. Combine well, cover and let cook about 5 minutes.
5 – Add chicken broth and scrape /r de-glaze bottom of pot.
6 – Add potatoes and spices, bay leaves, star anise. Cover and simmer for half hour. Taste and add spices to taste. Cover and cook till potatoes are soft.
7 – Add lemon juice and 1 tablespoon oil and stir just before serving.
8 – Serve and enjoy! Try it with a small bowl of low fat yogurt instead of sour cream and some low sodium bread.
Click to see the full printable recipe with specific instructions below.
What to serve with low sodium vegetable soup?
For something different than the typical side dish, try these low sodium side dishes.
- Low fat yogurt: A cool creamy complements the soups flavor in place of a sour cream.
- Whole Grain Rice: Adding a spoonful of rice into the soup or on the side makes for a filling meal.
- Bread: A warm low sodium artisian bread or my Naan flatbread works perfectly to soak up the broth. Low sodium crackers would be good too.
- Cornbread: The sweet and savory balance of my low sodium cornbread pairs awesomely with this veggie-based soup.
- Fruit: Light, fresh fruit like pear slices or berries offer a refreshing contrast to the soup’s warmth.
Recipe Variations
- For a spicy version of the soup: Add a pinch of cayenne pepper or crushed red pepper flakes to suit for a spicy kick.
- For more protein: Add in some leftover shredded chicken.
- Garlic lovers: Increase the minced garlic for a stronger flavor or add garlic powder.
- Add grains: Toss in brown rice or barley to make it heartier.
- Try a different squash: Replace the zucchini with a different type of squash, like my low sodium spaghetti squash.
How to store and reheat your leftovers
Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in a pot on the stovetop over medium heat, stirring occasionally, until warmed through. Alternatively, microwave it in 1-2 minute intervals.
Can you freeze vegetable soup?
Yes! This soup freezes beautifully. Just let it cool completely, then transfer to serving sized portion freezer-safe container. It’ll last for up to 3 months. When you’re ready to eat, thaw it overnight in the fridge and reheat on the stove or microwave. Bring to room temperature as quickly as possible before freezing. Cool by setting outside in the winter or cool pot in a sink water bath.
My tips for the best low sodium vegetable soup
- Be wary if you add more savory spice. It can quickly become overpowering. I’ve almost ruined two soups in the past by overdoing it.
- For a thicker soup, remove 2 cups of potatoes to a mixing bowl and mash them until smooth, then add it back into the soup pot.
- Use an instant-read thermometer to verify soup temperature when cooling. This is the instant-read thermometer (paid link) I use.
A few of my other comfort soups to enjoy!
I hope you enjoy making and savoring this Low Sodium Vegetable Soup recipe as much as I did! If you made it, please leave a rating and a comment. Feel free to like and follow on my Facebook page and Pinterest for more tasty updates. Have fun and enjoy!
Low Sodium Vegetable Soup Recipe
Ingredients
- 3 tablespoons olive oil
- 1 yellow onion medium (chopped)
- 3 carrots (chopped)
- 3 celery stalk (chopped)
- 2 tablespoons pre-minced garlic
- 2 red bell pepper (seeds removed and chopped)
- 1 zucchini medium2 (chopped)
- 1 1/4 lb Yukon gold potatoes2 (chopped (about about 8 taters))
- 32 oz. 1 box unsalted chicken broth
- 2 cups water
- 1 28 oz. unsalted canned diced tomatoes (I use Muir Glenn fire roasted tomatoes)
- 1 15 oz. unsalted canned green beans (Drained (frozen or fresh is ok))
- 1 15 oz. unsalted canned corn (Drained (frozen or fresh is ok))
- 1 15 oz. unsalted canned peas (Drained (frozen or fresh is ok))
- 1/2 lemon (juiced)
- 2 bay leaves
- 1 teaspoon dried thyme
- 1 teaspoon dried basil
- 1 tablespoon paprika (I like smoked paprika)
- 2 tablespoon za'atar (coarse black pepper optional)
- 1/8 teaspoon savory spice1
- 1 star anise
- ground savory
Preparation
- Pre-heat Dutch oven or soup pot over medium heat. – Meanwhile prep, chop vegetables, drain canned veggies (except tomatoes) and measure out spices.
- Add 2 tablespoons of the oil in the pre-heated Dutch oven or soup pot over medium heat. – When the oil shimmers, add the chopped onion, bell peppers and celery. – Cook, stirring often, until the onion has softened and has turned translucent, about 6 to 8 minutes.
- Add the minced garlic, paprika, savory spice, dried basil, za’atar and thyme. – Cook until fragrant while stirring for about 1 minute. – Pour in the broth and water, scrape pot bottom to de-glaze. – Add the canned diced tomatoes with their juices and cook for a few more minutes, stirring often. – Add remaining vegetables and stir to combine. – Push in the 3 bay leaves and the star anise.
- Raise the heat and bring the mixture to a boil, then cover the pot and reduce heat to maintain a gentle simmer.
- Cook for 30 minutes, taste and adjust spices to your liking and to check potatoes softness. – Continue simmering covered until the potatoes and zucchini have softened to your liking.
- Remove the pot from heat and remove the bay leaves and star anise. – Stir in the lemon juice and remaining tablespoon of oil. – Taste and season with more za’atar or pepper, minced garlic or your spice of choice. (Be very careful with the savory spice as it can become quickly overpowering.) Ladle into bowls and enjoy.
Notes ______________________________________________
- Be wary if you add more savory spice. It can quickly become overpowering. I’ve almost ruined two soups in the past by overdoing it.
- You can par boil the potatoes and zucchini to reduce total cooking time if need be. Cut zucchini and potatoes first and start boiling while prepping remaining ingredients and pre-heating pot.
- Recipe makes roughly 17 cups of soup. Serving size based on 2 cups.
Utensils & special ingredients used
I use, own and recommend these products and ingredients used in this recipe and I may earn commissions from qualifying purchases.
Nutrition
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice. Please understand that not everyone’s sodium and dietary requirements are the same, therefore some recipes may be higher than you’re allowed.
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