If you’re on a mission to reduce your sodium intake and are craving a delicious, comforting bowl of hot or cold soup, you’ve come to the perfect place! Whether you’re in the mood for something hearty and meaty or light and refreshing, we’ve got you covered. Our collection of low-sodium soup recipes is designed to satisfy your cravings while keeping your sodium levels in check.
Sour Cabbage Soup
Indulge in a refreshing and tangy Russian-style sour cabbage soup, crafted with the goodness of sauerkraut. This low-sodium delight requires only a few essential ingredients to bring out its unique flavor profile. The key to its success lies in the harmonious balance of caramelized onions and chili powder, which expertly complements the fermented cabbage’s natural pungency. Simply simmer the mixture in boiling water until you’ve reached your desired level of sourness. A single serving of this nourishing soup yields a satisfying nutritional profile: 96 calories, 7g of fats, 2g of protein, 9g of carbohydrates, and a mere 30mg of sodium.
Mushroom Wild Rice Soup
The rich flavors of earthy mushrooms and nutty wild rice meld together in a luxurious, creamy soup. A fragrant foundation is established by sautéed onions, celery, and garlic, with the added sweetness of carrots providing depth. Vegetable broth, infused with thyme and oregano, adds a subtle herbaceous note. Feel free to use your favorite type of mushroom for this winter recipe – a blend of varieties will only add to its complexity. The addition of wild rice lends a satisfying textural contrast to the velvety broth. Nutritional information per serving: Calories 153, Fats 9g, Protein 4g, Carbs 17g, Sodium 52mg.
Fresh Green Soup
This vibrant green soup is a symphony of flavors and textures, with spinach and frozen peas creating a stunning visual effect. A trio of aromatic ingredients – green onions, garlic, and potato – harmonize to produce a rich and satisfying taste experience. To achieve the perfect silky smooth consistency, use natural yogurt when blending your soup. As a finishing touch, garnish with additional peas and fresh mint before serving. And for those who are curious about the nutritional profile, here’s what you can expect: per serving, this recipe yields 99 calories, 2g of fat, 5g of protein, 16g of carbohydrates, and a modest 42mg of sodium.
Cabbage Soup
Indulge in a vibrant and nutritious cabbage soup, teeming with an array of colorful vegetables. The foundation of this delectable recipe is shredded cabbage, supported by a medley of other veggies including bell peppers, fresh tomatoes, spinach, and broccoli slaw. Aromatic notes are added through the sautéing of onion, garlic, and celery. To create the broth, opt for a low-sodium base that allows the natural flavors of the vegetables to shine. The warmth of turmeric is expertly balanced by the brightness of lemon juice, resulting in a truly delightful culinary experience. And the best part? This recipe won’t break the bank, making it an excellent choice for those looking to stay within their budget. Per serving, you can expect: Calories – 70, Fats – 1g, Protein – 4g, Carbs – 9g, Sodium – 66mg.
Sweet Corn Gazpacho
Indulge in this innovative take on classic tomato gazpacho, where sweet corn takes center stage. The combination of yellow cherry tomatoes, bell pepper, shallot, and garlic harmonizes with the corn to create a delightful, revitalizing flavor profile. Whole white beans lend a creamy texture with a subtle thickness, while cayenne and ground ginger infuse a moderate level of heat. For an added layer of brightness, consider adding lime juice for its zesty burst. Nutritionally, each serving boasts 97 calories, 1g of fat, 4g of protein, 21g of carbohydrates, and a manageable 108mg of sodium.
Artichoke Soup
Indulge in the rich and comforting world of creamy artichoke soup, where a harmonious blend of sweet, nutty, and earthy flavors come together to create a truly satisfying experience. The sautéed onion and garlic provide an aromatic foundation for the star of the show: the Jerusalem artichoke’s prominent flavor. To elevate this delightful soup, stir in heavy cream to achieve a silky smooth texture, then garnish with fresh chives before serving. With each spoonful, you’ll be treated to a culinary escape that will leave you feeling cozy and content. As for the nutritional profile, here’s what you can expect from each serving: 559 calories, 59.4g of fat, 1.4g of protein, 11g of carbohydrates, and a mere 3.5mg of sodium.
3 Ingredient Tomato Soup
Creating a rich and creamy tomato soup is a straightforward process that requires minimal prep time. The key to balancing the flavors lies in the use of yellow onions, which add a touch of sweetness. To simplify things further, opt for canned tomatoes instead of fresh ones. The evaporated milk adds a thick and creamy texture, while a sprinkle of shredded parmesan and fresh basil provides a delightful garnish. As for nutrition information, here’s what you can expect per serving: Calories: 92, Fats: 4g, Protein: 5g, Carbs: 10g, Sodium: 75mg.
Vegan Roasted Tomato Soup
Indulge in the rich flavors of creamy roasted tomato soup, a delightfully easy recipe to prepare. To begin, roast a medley of tomatoes with aromatic garlic and onion until they develop a deep caramelized sweetness. Then, combine these ingredients with others and blend until silky smooth. The subtle nuance of bouillon adds depth, while a pinch of cayenne pepper provides a gentle warmth. Meanwhile, the addition of cashew nuts yields a luxurious, creamy texture that will leave you wanting more. Per serving, this recipe delivers: 125 calories, 8g of fats, 4g of protein, 13g of carbohydrates, and a mere 12mg of sodium.
Carrot Soup
Indulge in the warmth of a velvety carrot soup, where tender sautéed onions and vegetable stock harmonize to create a symphony of flavors that celebrates the star of the show: the carrots. Meanwhile, cooked rice adds a satisfying thickness when blended, although potatoes can be a delightful substitute for those who prefer. With each spoonful, savor the comforting blend of 152 calories per serving, comprising 6.1g of fats, 2.3g of protein, and 23.1g of carbohydrates, all while keeping sodium levels in check at 126mg.
Broccoli Almond Soup
This creamy broccoli almond soup is a delightful combination of flavors and textures, with the star of the show being the rich, nutritious broccoli. The sautéed onions and garlic add an aromatic depth, while the blanched almonds contribute a subtle nutty taste and help to thicken the soup. A dollop of Greek yogurt takes it to the next level, providing a silky smooth texture that’s hard to resist. To finish, a sprinkle of mustard seed adds a tangy kick that complements the other flavors perfectly. With just 173 calories per serving, this nutritious soup is a guilt-free indulgence.Per serving: Calories: 173, Fats: 14g, Protein: 4g, Carbs: 10g, Sodium: 40mg
Sweet Potato Black Bean
This delightful sweet potato soup is a masterclass in balancing flavors and textures. The humble sweet potato takes center stage, accompanied by the satisfying crunch of carrot, sweet corn, and black beans. A trifecta of aromatic ingredients – yellow onion, garlic, and celery – provides a rich foundation for the bold notes that follow. Cumin, chipotles in adobo, lime, and cilantro add a depth of flavor that will leave you craving more. With its impressive nutritional profile, this soup is not only a treat for the taste buds but also a guilt-free indulgence. Per serving: Calories – 164, Fats – 6g, Protein – 2g, Carbs – 25g, Sodium – 80mg
Cold Cucumber Soup
Indulge in the delightful cold cucumber soup, a refreshing and flavorful treat that’s surprisingly effortless to prepare. The key to its creamy texture lies in the cucumbers themselves, which can be desiccated with salt to release their natural moisture and thicken the soup. A trio of aromatics – shallots, garlic, and fresh dill – harmonizes perfectly with the cucumber’s subtle sweetness. Meanwhile, ground cumin and a squeeze of lime juice inject a warm, zesty depth that complements the coolness of the cucumber. Greek yogurt lends its velvety smoothness to the blend, ensuring a sumptuous finish. As an added bonus, this soup is incredibly easy to prepare and makes for a fantastic cold lunch option perfect for busy workweeks. Per serving, you can expect: 57 calories, 0.4g of fats, 8g of protein, 5g of carbs, and a mere 27mg of sodium.
Watermelon Gazpacho Soup
What sets this gazpacho soup apart from its traditional counterpart is the unexpected yet harmonious blend of flavors and textures that define it. The sweet and refreshing essence of watermelon adds a pop of color to the dish, while the subtle tanginess of Roma tomatoes, cucumber, and red bell pepper provides a delightful contrast.A sprinkle of chopped chives, basil, and mint leaves further enhances the herbaceous flavor profile, resulting in a soup that is as revitalizing as it is delicious. To complete the experience, garnish with diced watermelon, tomato, bell pepper, and cucumber for a satisfying crunch.Nutritional Information (per serving):Calories: 52Fat: 1gProtein: 2gCarbohydrates: 12gSodium: 28mg
Chilled Watermelon Soup with Coconut Cream
Indulge in the refreshing sweetness of cold watermelon soup, where the star ingredient shines alongside fresh mint’s subtle zing and coconut cream’s creamy indulgence. Blend it all with ice and water for a revitalizing treat on a sweltering summer day. For an added layer of excitement, drizzle in some lime-infused olive oil to tantalize your taste buds. This chilled delight is not only delicious but also surprisingly nutritious: each serving boasts 86 calories, 5g of fats, 1g of protein, 10g of carbs, and a mere 5mg of sodium.
Pumpkin Soup
Indulge in a comforting and nourishing pumpkin soup, elevated by its chunky, creamy, and crunchy texture. To add a touch of festivity, serve it in a pumpkin bowl. The perfect base for this autumnal delight is roasted butternut, spaghetti squash, and pureed sweet dumplings. Roasting the pumpkins with olive oil until they’re soft allows for easy scraping out and incorporation into the soup without blending. Aromatic flavors are courtesy of minced garlic and shallot, while turmeric and paprika bring a lovely warmth that complements the pumpkins perfectly. Per serving, you can expect to find: Calories – 195, Fats – 6.5g, Protein – 4.6g, Carbs – 33.7g, Sodium – 53.3mg.
Cold Pineapple Soup
Indulge in this innovative gazpacho recipe, bursting with the vibrant flavors of the tropics! The star of the show is succulent fresh pineapple, complemented by the luscious texture of bananas and coconut cream. A zesty kick comes from the combination of guava and lime juice, while sweetness is expertly balanced by dates. For a delightful contrast, top your soup with crumbled cotija cheese for a satisfying salty note. Nutritionally, this refreshing soup delivers: 203 calories per serving, with 12g of fat, 3g of protein, 26g of carbohydrates, and only 52mg of sodium.
Chilled Cucumber Avocado Soup
Indulge in a revitalizing green soup that’s bursting with the flavors of fresh summer herbs. To take it to the next level, add a medley of crunchy vegetables and nutty seeds for added texture. One key trick is to chill your veggies before blending them into the soup, which ensures a refreshing and cooling consistency. The harmonious combination of scallions, parsley, basil, and mint pairs beautifully with creamy avocado and crisp cucumber. To achieve the perfect blend, combine the ingredients with water and then finish it off with a dollop of vegan yogurt, some sweet cherry tomatoes, and a sprinkle of super seeds like chia, hemp, and flaxseed. This nutritious soup is not only delicious but also packed with nutrients. For more low-sodium lunch ideas, explore our collection!
Strawberry and Tomato Gazpacho
Indulge in this revitalizing summer soup, where sweet, spicy, and savory flavors harmoniously meld together. The star of the show is a delightful combination of juicy tomatoes and luscious strawberries, which provide a delectable taste experience. A clever balance of zesty heat from jalapeno and lime juice counteracts the natural sweetness, while honey expertly enhances the strawberry flavor profile. Fresh mint adds a revitalizing herbaceous note to this creamy concoction. To finish, garnish with crumbled goat cheese, halved cherry tomatoes, and a sprinkle of lime zest for an added pop of citrus.
Clear Soup
This nourishing and flavorful clear soup is a perfect blend of root vegetables, spices, and herbs. The ideal combination of ingredients includes carrots, onions, celery roots, parsley roots, and leeks for a rich flavor profile. To enhance the nutritional benefits, bay leaf, juniper berries, nutmeg, black pepper, and parsley are added to the mix. Once the veggies have cooked and infused their flavors into the soup, remove them and use them in another meal, such as a casserole. Similarly, strain the spices from the soup to achieve a crystal-clear consistency. According to nutritional information, each serving of this clear soup contains approximately 129 calories, with 4g of fat, 2g of protein, 23g of carbohydrates, and 35mg of sodium.
Bone Broth
Nourishing bone broth, rich in nutrients and flavour, can be effortlessly prepared. Although it demands a lengthy cooking time, the outcome is well worth the wait.
The key to unlocking its full potential lies in the quality of its ingredients. Organic grass-fed beef bones, high in collagen, impart an unparalleled depth of flavour. A medley of carrots, celery, onions, and garlic adds a pungent aroma, while a brief roasting process enhances their natural sweetness.
A carefully curated blend of spices, including bay leaves, black peppercorns, star anise, and cinnamon sticks, infuses the broth with a depth of flavour. By simmering the bones, vegetables, and spices for at least eight hours, you can unlock its full potential and savour every spoonful.
Per serving:
Calories: 45
Fats: 0g
Protein: 11g
Carbs: 0g
Sodium: 0mg
Clear Chicken Soup
Indulge in a hearty yet delectable soup that’s surprisingly easy to prepare. The key to its rich flavor lies in using bone-in chicken, which releases an abundance of deliciousness as the bones simmer away. Aromatic bay leaves, thyme, and red onions add depth, while garlic provides a punch of pungency. Carrots lend a subtle sweetness and satisfying texture to each spoonful. To achieve a crystal-clear broth, simply strain your soup before shredding the chicken and stirring it back in. For a finishing touch, garnish with crisp green onions and serve with confidence. Nutritionally speaking, each serving boasts 172 calories, 11g of fats, 14g of protein, just 2g of carbohydrates, and a relatively low sodium content of 71mg per serving.
Healing Broth
When you’re under the weather, a warm and nourishing broth can be just what the doctor ordered. To make this comforting elixir, start with your favorite low-sodium pre-packaged broth to save time. Aromatic flavors come from fresh ginger and garlic, while bay leaf and sage add a subtle herbal note. The healing properties of turmeric, nutmeg, juniper berries, salt, and black pepper are also incorporated into the blend. To balance out the rich flavors, a squeeze of lime juice provides a welcome brightness. Before serving, be sure to strain the broth and garnish with fresh cilantro for added freshness. Per serving, this recipe yields: Calories 55, Fat 2g, Protein 6g, Carbohydrates 5g, Sodium 104mg.
Carrot Tomato Soup
Indulge in the warmth and comfort of a sweet and tangy carrot tomato soup, a wholesome and filling meal that’s sure to become a new favorite. The natural sweetness of carrots perfectly balances the tanginess of tomatoes, while red onions and garlic add an aromatic depth. A sprinkle of cumin lends an earthy flavor that complements the other ingredients beautifully. Blend the soup to a smooth consistency, then garnish with fresh cilantro or parsley for a pop of color and added freshness. This soup is also a great accompaniment to quick tortilla wrap recipes – a match made in heaven! Per serving, this delightful soup delivers 237 calories, with 18g of fats, 3g of protein, 18g of carbohydrates, and only 65mg of sodium.
Rhubarb Soup
Indulge in the tangy yet sweet delight of this Norwegian-inspired cold rhubarb soup. The tartness of rhubarb is expertly balanced by a touch of sugar, while the subtle nuances of vanilla extract add depth to each spoonful. To achieve a silky texture, blend the soup until the rhubarb is fully cooked, then thicken it with a cornstarch slurry. Serve this refreshing treat chilled, topped with a generous scoop of creamy vanilla ice cream. Per serving, enjoy 65 calories, with no fat, 16g of carbohydrates, and just 6mg of sodium.
Sambhar
This hearty South Indian vegetable and lentil soup is a true comfort food, boasting an impressive nutritional profile to boot. While it may require a bit more effort and preparation than some other soups, the payoff is well worth it. The secret lies in the combination of turmeric-spiced lentils, which impart a rich, velvety texture, and a thoughtful selection of vegetables that add natural sweetness and depth. Okra, potatoes, French beans, pumpkin, pearl onions, and fresh tomato are all excellent choices. To give your soup an extra boost of flavor, look to the trio of sambar powder, Kashmiri red chili powder, and tamarind for their unique contributions. And let’s not forget the finishing touch: a flavorful tadka adds the perfect garnish to this already impressive bowl. Per serving, you can expect to find:
Calories: 265
Fats: 8g
Protein: 11g
Carbs: 38g
Sodium: 60mg
Sprouted Kidney Bean Lime Soup
When you’re feeling under the weather, there’s nothing like a warm bowl of sprouted kidney bean soup to soothe your soul. But before you can indulge in this comforting dish, you’ll need to wait patiently for your kidney beans to sprout – it’s worth the wait, though! Once they’ve reached their full potential, combine them with diced potatoes, carrots, and tomatoes, along with some aromatic garlic and onion, to create a hearty and flavorful base. To add an extra layer of excitement, introduce a blend of spicy flavors courtesy of jalapeno, cumin, chili powder, and red pepper flakes. Finally, garnish your masterpiece with a sprinkle of fresh cilantro and a squeeze of lime juice for a burst of citrus freshness. And if you’re wondering what the nutritional profile looks like, rest assured that each serving offers 211 calories, 1g of fat, 12g of protein, 42g of carbs, and only 47mg of sodium.
Mango Soup
This fajeto, a traditional Indian-inspired mango soup, is an explosion of flavors that will leave you wanting more. The creamy base is crafted from a blend of mango puree and yogurt, while the spice level is expertly balanced by the combination of mustard seeds, fresh chilies, chili powder, and other warming spices like ground coriander, turmeric, fenugreek, and cumin. A touch of sugar adds just the right amount of sweetness to counteract the heat. Per serving, this unique soup dish boasts a nutritional profile that includes 322 calories, 11g of fats, 5g of protein, 53g of carbohydrates, and 86mg of sodium.
Strawberry Soup
Indulge in a refreshing and creamy strawberry soup that’s as effortless to make as it is delightful to taste. The vibrant red hue of fresh strawberries provides the perfect balance of sweetness, while heavy cream and Greek yogurt combine to create a velvety texture reminiscent of melted ice cream. To take your soup to the next level, garnish with additional fresh strawberries and a dollop of whipped cream for a truly decadent treat.
From a nutritional standpoint, each serving of this scrumptious soup contains 175 calories, with 11g of fats, 14g of carbohydrates, and a mere 25mg of sodium.
Chilled Swedish Blueberry Soup
Indulge in the sweet and refreshing taste of Swedish blueberry soup, perfect for both breakfast and dessert. This delectable treat boasts a starring role for fresh blueberries, which are simmered to perfection with a hint of maple syrup’s natural sweetness. To achieve a smooth and creamy texture, a cornstarch slurry is added to thicken the mixture before it’s cooled and served. With its wholesome ingredients, this soup makes for a guilt-free indulgence.
Nutritional Information per serving:
Calories: 254
Fats: 1g
Protein: 2g
Carbs: 64g
Sodium: 17mg
Wild Garlic Soup
Indulge in the earthy, mild, garlicky flavor of this simple wild garlic soup, where potatoes add a thick and creamy texture without relying on cream. The aromatic trio of onion, leek, and celery provides an added depth of taste. As the wild garlic takes center stage, add it towards the end of cooking time and stir until wilted before blending immediately to preserve its flavor and vibrant color. A serving yields 209 calories, with 7g of fat, 4g of protein, 33g of carbohydrates, and a moderate sodium content of 60mg.
Carrot and Coriander
In the world of flavors, few combinations are as timeless and harmonious as carrot and coriander. This pair of ingredients comes together in a delightful symphony when used to create a warm, comforting, and nutritious soup that’s sure to become a staple in your culinary repertoire.
At its core, this recipe relies on the sweetness of fresh carrots, which are bolstered by the pungency of sautéed onions and the starchy richness of potatoes. The key to bringing these flavors together lies in the slow-cooked vegetable medley, which is simmered in a low-sodium stock infused with the aromatic warmth of ground coriander.
Just before blending the soup to a silky smoothness, a sprinkle of fresh cilantro adds a burst of freshness that elevates the entire dish. The result is a comforting and nutritious bowl that’s not only pleasing to the palate but also packed with essential vitamins, minerals, and antioxidants.
Per serving, this delightful soup delivers:
Calories: 73
Fats: 1g
Protein: 2g
Carbs: 15g
Sodium: 91mg
