Soup, the ultimate comfort food, has a way of warming our hearts and souls. Whether we’re feeling under the weather or just need a nourishing pick-me-up, soup often seems to be the perfect remedy. However, many of our favorite soup recipes can be a salt mine, literally! Consuming excessive amounts of sodium can lead to serious health concerns, such as high blood pressure, over time.
Fortunately, making low-sodium adaptations to these recipes is a breeze, and we can enjoy our beloved soups without compromising on flavor. In this post, I’ll be sharing 10 of my tried-and-true favorite soups that naturally keep sodium levels in check.
Tomato Soup
Indulge in the comforting taste of this easy tomato soup, boasting a silky texture and an inviting aroma infused with Italian herbs. To cater to those seeking a low-sodium option, I employ reduced-veggie broth and forgo added salt, instead relying on the natural flavors to shine. The addition of almond milk lends creaminess without the need for heavy creams, while subtle notes of garlic and onion add depth to each spoonful.
Finishing touches include a swirl of unsweetened almond milk and a sprinkle of parsley, adding a vibrant pop of color to this satisfying soup. Savor it as a light yet filling meal for lunch or dinner – its warmth is sure to envelop you.
Low Sodium Black Bean Soup
Kickstart your meal prep with a deliciously nutritious low-sodium black bean soup that’s packed with flavor! This recipe combines the protein-rich goodness of black beans, the savory taste of sautéed onion and garlic, and the deep richness of fire-roasted tomatoes. A trifecta of spices – cumin, paprika, and chilli powder – adds a bold Tex-Mex twist. Simply cook the ingredients together in a slow cooker or Instant Pot until the beans reach your desired tenderness.
Finish each bowl with a sprinkle of fresh cilantro, a squeeze of lime, and a dollop of creamy Greek yogurt for a burst of tanginess. The fiber-filled black beans will keep you full and satisfied all week long.
Creamy Cauliflower Soup
Indulge in the creamy, soul-fulfilling goodness of this vegan cauliflower soup that’s not only dairy-free but also low in sodium. To create this comforting masterpiece, start by simmering cauliflower florets in a rich vegetable broth alongside aromatic onion, garlic, and fresh thyme until the vegetables are tender. Then, blend the mixture until it reaches a silky smooth consistency.
For an added layer of flavor and texture, consider roasting the cauliflower before blending for a deeper sweetness. Top each bowl with crispy roasted chickpeas and a drizzle of extra virgin olive oil for a truly satisfying experience that’s sure to warm your heart on even the chilliest days.
Carrot Ginger Soup
Liven up with a vibrant and invigorating orange-hued soup that combines the natural sweetness of carrots with the zesty kick of fresh ginger. Sautéing the carrot and ginger mixture before simmering it in broth and non-dairy milk allows the flavors to meld together, creating a rich and creamy texture without the need for actual cream.
The addition of crunchy toasted pepitas and a drizzle of maple syrup adds a satisfying crunch and subtle sweetness, striking a perfect balance between tangy, spicy, and sweet notes. To take it to the next level, don’t forget to incorporate the nutritious greens from your carrots into the recipe. Get ready to boost your mood with every spoonful!
Turkey Noodle Soup
Indulging in a warm, comforting bowl of turkey noodle soup is the ultimate pleasure, especially when you have leftover turkey from a festive feast! This recipe is a triple threat – it’s quick to prepare, packed with nutritious goodness and won’t break the bank. To make it, simply combine diced turkey breast, carrots, celery, and onions in a flavorful broth seasoned with thyme, oregano, and pepper. As you near the end of cooking time, add in egg noodles and let them cook until tender.
The result is a satisfying meal that’s both healthy and filling. This comforting classic not only warms the belly but also brings joy to those who partake. Serve it with a squeeze of lemon and a sprinkle of parsley for an added touch of elegance. It’s the perfect way to relish in the flavors of the holiday season without sacrificing your dietary goals or budget.
Cabbage Soup
For those seeking a nutritious and low-sodium soup option, this detox-friendly cabbage soup is the perfect choice. A vibrant medley of green cabbage, carrots, zucchini, and white beans brings together an impressive array of vitamins, minerals, and antioxidants. With every spoonful, you’ll be reaping the rewards of vitamin K, vitamin C, manganese, and a good dose of fiber. The varied textures and colors of the vegetables add depth and visual appeal to this nourishing brew.
To enhance the flavor without overpowering it, I recommend using reduced-sodium beef broth as the base. This approach yields a light, refreshing soup that won’t weigh you down. Feel free to customize with your favorite seasonings and garnishes to make it your own.
Low Sodium French Onion Soup
Indulge in a lighter take on the classic French onion soup, sans the excessive sodium intake. To achieve this, cook thinly sliced onions low and slow to caramelize their natural sugars and unlock a deep, complex flavor profile. I’ve perfected this recipe by adding just the right amount of reduced sodium broth, thyme, and garlic to allow the onions to truly shine.
Complete each bowl with a crispy slice of crusty bread and melted Swiss cheese for that signature gooey topping that’s sure to evoke warm, fuzzy feelings, regardless of the occasion.
Watermelon Soup
Beat the heat this summer with a refreshing twist on traditional soups: watermelon soup! This sweet treat is made by blending juicy watermelon chunks with fragrant mint, zesty lemon juice, and a hint of honey for balance. The resulting liquid gold not only quenches your thirst but also provides a boost of essential electrolytes like potassium and magnesium from the melon.
To take it to the next level, serve the vibrant pink soup in its own watermelon shell, garnished with an assortment of fresh berries and sprigs of mint. With its antioxidant-rich profile, this unique soup is sure to delight your taste buds and leave you feeling revitalized.
Low Sodium Cream of Mushroom Soup
For those seeking the distinct earthy flavor of mushroom soup with reduced sodium levels, this low-sodium variation offers a delicious solution to traditional canned soups that are often overly salty. To achieve this, I focus on coaxing out the natural umami taste from a medley of mushrooms like cremini, shiitake, and oyster by sautéing them in a pan. A judicious amount of fresh thyme and garlic then complement these woodsy notes, creating a rich and savory flavor profile.
Rather than relying on heavy cream for creaminess, I use oat milk as the base ingredient, which not only eliminates dairy but also adds a subtle nutty undertone to the soup. This versatile recipe is incredibly adaptable, allowing you to customize it to your taste by blending in roasted vegetables like cauliflower or parsnips for added depth and nutritional value.
Green Bean Casserole Soup
Indulge in the comforting essence of green bean casserole year-round by transforming it into a wholesome, low-sodium soup. This delectable one-pot creation harmonizes the rich flavors of green beans, mushrooms, and onions, minus the excess sodium often found in canned cream soups. To achieve this creamy base, I blend cashews with broth, yielding a velvety texture that’s just as satisfying as its traditional counterpart.
A trifecta of pepper, thyme, and garlic lends depth to the dish, while a hint of lemon juice expertly balances the natural sweetness of the green beans. For an added touch of nostalgia, garnish with crispy fried onions to complete the green bean casserole experience. This soul-warming soup allows you to revel in the flavors of Thanksgiving without the burden of excessive sodium. Get the recipe now and start savoring the comforting goodness.
