Healthy & Special Diets > Low-Sodium Recipes > Low-Sodium Lunches > Low-Sodium Soups (Vegetable, Lentil)

Garden Fresh Low-Sodium Vegetable Soup

A vibrant and healthy vegetable soup, carefully crafted to be low in sodium. Perfect for a light and nourishing lunch.

Prep Time
20 minutes
Cook Time
30 minutes
Servings
6
Ingredients
  • 1 tablespoon Olive Oil
  • 1 medium, chopped Onion
  • 2 medium, chopped Carrots
  • 2 medium, chopped Celery Stalks
  • 2 cloves, minced Garlic
  • 1 medium, chopped Zucchini
  • 1 medium, chopped Yellow Squash
  • 1 cup, trimmed and halved Green Beans
  • 1 14.5 oz can Diced Tomatoes (no salt added)
  • 6 cups Low-Sodium Vegetable Broth
  • 1 teaspoon Dried Italian Herbs (or a blend of oregano, basil, thyme)
  • to taste Black Pepper
  • 2 tablespoons, chopped Fresh Parsley
  • 1 tablespoon Lemon Juice

Sauté Aromatic Vegetables

Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery. Cook, stirring occasionally, until softened, about 5-7 minutes. Add the garlic and cook for another minute until fragrant.

Add Remaining Vegetables

Add the zucchini, yellow squash, green beans, and diced tomatoes to the pot. Cook, stirring occasionally, for another 3-5 minutes, until slightly softened.

Simmer the Soup

Pour in the low-sodium vegetable broth and add the dried Italian herbs. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until all the vegetables are tender.

Finishing Touches and Serving

Stir in the parsley and lemon juice. Season with black pepper to taste. Be mindful of salt; taste before adding any (it may not be needed due to the broth and vegetable flavors). Serve hot.

Nutrition Facts Estimated per 100g of product

Calories: ~40-50, Protein: ~1-2g, Fat: ~1-2g, Carbohydrates: ~6-8g, Sodium: ~15-25mg (estimated - depends on broth used). These are estimates only and can vary depending on specific ingredients and quantities used.

Other Important Considerations for Nutrition

This recipe is designed to be low in sodium. It's crucial to use low-sodium or no-salt-added vegetable broth and diced tomatoes. Using fresh vegetables is highly recommended to naturally limit sodium intake. Consult with a healthcare professional or registered dietitian for personalized dietary advice.

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FAQ

  • Can I add other vegetables to this soup?

    Absolutely! Feel free to add other vegetables like spinach, kale, bell peppers, or mushrooms.
  • Can I use frozen vegetables?

    Yes, frozen vegetables can be used. Add them during the last 10-15 minutes of cooking time.
  • Can I add pasta or rice to make it more substantial?

    Yes, you can add a small amount of cooked pasta or rice during the last 5-10 minutes of cooking. Choose whole grain options when possible.