If you’re monitoring your sodium intake and seeking inspiration for delicious yet low-sodium soups, you’ve landed in the right spot. Whether you crave a warm, comforting bowl or something refreshing and fruity, rest assured that there’s a way to make it all without compromising on flavor while keeping those sodium levels in check.
As part of our effort to support healthy eating, we’ve curated an impressive collection of low-sodium soup recipes that cater to various tastes and dietary needs.
Sour Cabbage Soup
Indulge in a refreshing and tangy Russian sour cabbage soup, crafted with the essence of healthy sauerkraut. This delectable dish requires only a few key ingredients to create its unique flavor profile. The combination of caramelized onion and chili powder perfectly balances the natural tartness of the fermented cabbage, while simmering in boiling water allows for a customizable level of sourness that suits your taste buds. Nutritionally, each serving provides 96 calories, with 7g of fat, 2g of protein, 9g of carbohydrates, and an impressively low sodium content of just 30mg per serving.
Mushroom Wild Rice Soup
In this hearty winter soup recipe, the earthy flavors of mushrooms and wild rice take center stage. A rich aromatic base is built with sautéed onions, celery, and garlic, with carrots adding a touch of sweetness to balance out the savory notes. The addition of vegetable broth, thyme, and oregano provides a subtle herbaceous quality that rounds out the flavor profile. Feel free to use your favorite type of mushroom – or a combination of varieties! – to add depth and complexity to the soup. Meanwhile, the wild rice adds a satisfying textural element that complements the creamy broth perfectly. Nutritional information per serving: Calories 153, Fat 9g, Protein 4g, Carbohydrates 17g, Sodium 52mg.
Fresh Green Soup
Indulge in a nutrient-rich soup that’s as visually appealing as it is delicious. A medley of green veggies, including spinach and frozen peas, lends a vibrant hue to this comforting creation. The pungency of green onions and garlic adds depth to the flavor profile, while potato helps to thicken the broth. To achieve a silky smooth texture, blend in some natural yogurt. Finish with a flourish by garnishing with extra peas and fresh mint before serving.
Cabbage Soup
A vibrant and nutritious cabbage soup, packed with a medley of vegetables, bold flavors, and a pop of color! The foundation of this recipe lies in the shredded cabbage, which is accompanied by an assortment of veggies including bell peppers, fresh tomatoes, spinach, and broccoli slaw. A trio of aromatic ingredients – onion, garlic, and celery – adds depth to the dish. To create the broth, opt for a low-sodium option that allows the natural flavors of the vegetables to shine through. The warmth of turmeric and the brightness of lemon juice work in harmony to elevate the overall taste experience. This budget-friendly recipe is an excellent choice for those looking to stay on track with their budget this month. Per serving, you can expect: Calories – 70, Fats – 1g, Protein – 4g, Carbs – 9g, Sodium – 66mg.
Sweet Corn Gazpacho
Indulge in this revitalizing twist on classic tomato gazpacho, where sweet corn takes center stage. A harmonious blend of yellow cherry tomatoes, bell pepper, shallot, and garlic perfectly complements the corn’s natural sweetness, resulting in a light and refreshing flavor profile. Wholehearted white beans contribute a creamy texture with a hint of thickness, while cayenne and ground ginger add a subtle kick of heat. For an added burst of zesty flavor, consider incorporating lime juice into your recipe. Per serving, this delightful dish boasts a nutritional profile of 97 calories, 1g fat, 4g protein, 21g carbohydrates, and 108mg sodium.
Artichoke Soup
Cozy and comforting, creamy artichoke soup boasts a rich flavor profile that’s equal parts sweet, nutty, and earthy. The foundation of this delectable dish lies in the aromatic base created by sautéed onions and garlic, which harmoniously complement the star of the show: Jerusalem artichoke. As you stir in the heavy cream, the soup transforms into a luxurious, velvety treat that’s sure to delight. Finish it off with a sprinkle of fresh chopped chives for added visual appeal. Nutritionally speaking, each serving yields a satisfying combination of 559 calories, 59.4g of fat, 1.4g of protein, 11g of carbohydrates, and just 3.5mg of sodium.
3 Ingredient Tomato Soup
Transforming a humble tomato soup into a rich and creamy delight requires minimal effort. The key is to combine a few simple ingredients with little prep time. A dash of sweetness from yellow onions perfectly balances the flavors, while canned tomatoes eliminate the need for chopping fresh ones. Meanwhile, evaporated milk lends a luxurious texture that’s simply divine. To take it to the next level, top your soup with a sprinkle of shredded parmesan and a few leaves of fresh basil. The result is a satisfying and healthy treat that’s easy on the calories. Per serving, you can expect: 92 calories, 4g of fat, 5g of protein, 10g of carbohydrates, and just 75mg of sodium.
Vegan Roasted Tomato Soup
Indulge in the rich flavors of creamy roasted tomato soup, a delightfully simple recipe that’s sure to become a favorite. Start by roasting your tomatoes with pungent garlic and onion until they reach a caramelized sweetness. Then, blend them with the remaining ingredients into a velvety smooth consistency.
nThe subtle depth of flavor from bouillon and the gentle kick of cayenne pepper will leave you wanting more. Meanwhile, cashew nuts cleverly provide a thick, creamy texture that elevates this soup to new heights.
Per serving:
Calories: 125
Fats: 8g
Protein: 4g
Carbs: 13g
Sodium: 12mg
Carrot Soup
Indulge in this creamy and comforting carrot soup, where the sweetness of sautéed onions and vegetable stock harmoniously complement the star ingredient – tender carrots. The cooked rice or potatoes add a satisfying thickness to each spoonful. Nutritionally, a serving of this recipe boasts 152 calories, with 6.1g of fats, 2.3g of protein, 23.1g of carbohydrates, and 126mg of sodium per serving.
Broccoli Almond Soup
This broccoli almond soup is an exquisite blend of creamy and refreshing flavors, with the humble broccoli taking center stage. The supporting cast of sautéed onions and garlic provides a rich aromatic base, while blanched almonds contribute a subtle nutty taste and help thicken the soup to perfection. A dollop of Greek yogurt adds a silky texture, and a sprinkle of mustard seed tadka serves as a delightful garnish. With its impressive nutritional profile, this soup is sure to become a staple in your culinary repertoire.
Per Serving:
Calories: 173
Fats: 14g
Protein: 4g
Carbs: 10g
Sodium: 40mg
Sweet Potato Black Bean
This sweet potato soup is a masterclass in balancing bold flavors and textures. The star of the show is undoubtedly the sweet potato, which is joined by a medley of hearty ingredients like carrot, sweet corn, and black beans. These add a satisfying depth to the soup’s velvety texture. Meanwhile, a trifecta of aromatic veggies – yellow onion, garlic, and celery – provide a rich foundation for the dish’s other flavors to shine. The perfect blend of sweet, smoky, and spicy notes comes from a thoughtful combination of cumin, chipotles in adobo, lime juice, and cilantro. As a bonus, this recipe is also mindful of sodium levels, making it an excellent choice for those looking to reduce their intake.
Cold Cucumber Soup
Indulge in a refreshing and revitalizing cold cucumber soup, expertly crafted to delight your taste buds! The star of the show is undoubtedly the cucumber, which becomes the perfect base for this creamy concoction. A sprinkle of salt helps to remove excess moisture, resulting in a thicker, more velvety texture. Meanwhile, the subtle sweetness of shallots and pungency of garlic are beautifully balanced by the freshness of dill. A pinch of ground cumin adds a warm, earthy undertone, while a squeeze of lime juice injects a zesty burst of citrus flavor. The pièce de résistance is Greek yogurt, which lends its signature creaminess to the soup. Blend all the ingredients until smooth and silky, then serve chilled for a truly satisfying and healthy cold lunch option perfect for a workweek pick-me-up. This nutritious treat boasts an impressive nutritional profile: per serving, it contains 57 calories, 0.4g of fat, 8g of protein, 5g of carbohydrates, and a mere 27mg of sodium.
Watermelon Gazpacho Soup
Summer just got a whole lot more delicious with this vibrant and refreshing twist on traditional gazpacho soup. The sweet and savory flavors are perfectly balanced, thanks to the addition of watermelon’s juicy sweetness, Roma tomatoes’ tanginess, cucumber’s coolness, and red bell pepper’s subtle crunch. Chopped fresh herbs like chives, basil, and mint bring a bright and herbaceous note to the dish, while garnishing with diced watermelon, tomato, bell pepper, and cucumber adds a delightful textural element. And at just 52 calories per serving, you can indulge guilt-free! Each serving contains only 1g of fat, 2g of protein, 12g of carbohydrates, and 28mg of sodium.
Chilled Watermelon Soup with Coconut Cream
Imagine a refreshing oasis in a bowl, where the sweetness of watermelon combines with the cooling essence of mint and the richness of coconut cream. This cold soup is a perfect respite from the heat of summer, with its velvety texture and bursts of flavor. Simply blend together diced watermelon, fresh mint leaves, coconut cream, ice, and water, then drizzle with lime-infused olive oil for an added zing. With only 86 calories per serving, you can indulge in this treat without guilt. The nutritional profile is equally impressive: 5g of fat, 1g of protein, 10g of carbs, and a mere 5mg of sodium.
Pumpkin Soup
Indulge in a comforting and nourishing pumpkin soup that’s perfect for any season. The addition of roasted pumpkin halves, butternut squash, spaghetti squash, and pureed sweet dumplings creates a delightful texture that’s both chunky and creamy. For an aromatic base, sauté minced garlic and shallot before adding the pumpkins, which have been roasted to perfection with olive oil until tender. The combination of turmeric and paprika provides a warm, inviting flavor that complements the sweetness of the pumpkins. Per serving, this soup offers 195 calories, 6.5g of fat, 4.6g of protein, 33.7g of carbohydrates, and 53.3mg of sodium.
Cold Pineapple Soup
Innovative gazpacho enthusiasts, rejoice! This tropical twist on the classic soup is a symphony of flavors and textures that will leave you wanting more. The star of the show is undoubtedly fresh pineapple, bursting with juicy sweetness. Bananas and coconut cream bring a luxurious, creamy element to the mix, while guava and lime juice add a zesty kick. To balance out the bold flavors, sweet dates provide a subtle contrast, and crumbled cotija cheese adds a satisfying salty note. Nutritional highlights: 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 bursting with the essence of summer’s freshest herbs. To elevate this dish, combine it with an assortment of vegetables and satisfying crunchy seeds.
Before preparing your soup, be sure to chill your veggies first. This ensures a refreshing and rejuvenating eating experience. The harmonious blend of scallions, parsley, basil, and mint pairs exceptionally well with avocado and cucumber.
For the perfect consistency, blend your soup with water. Finish it off by adding a swirl of vegan yogurt, cherry tomatoes, and a medley of super seeds before serving. Chia, hemp, and flaxseed are all excellent choices.
For more low-sodium lunch options, explore our selection!
Per Serving:
Calories: 106
Fats: 9g
Protein: 2g
Carbs: 6g
Sodium: 12mg
Strawberry and Tomato Gazpacho
As the sun shines bright on a warm summer day, this revitalizing soup is the perfect antidote to the heat. The harmonious marriage of sweet and spicy flavors comes from the unlikely duo of ripe tomatoes and strawberries, perfectly balanced by the pungency of jalapeno and the brightness of lime juice.
nThe sweetness of the strawberries is expertly elevated by a drizzle of honey, while fresh mint adds a cooling herbaceous note. To add texture and visual appeal, garnish with crumbled goat cheese, halved cherry tomatoes, and a sprinkle of lime zest.
nNutrition Facts:
Per Serving: 154 Calories, 31g Carbohydrates, 61mg Sodium
Clear Soup
This recipe for clear soup is a masterclass in balancing flavors and nutrients, with the perfect combination of root vegetables, spices, and herbs. The key to its success lies in the thoughtful selection of ingredients – carrots, onions, celery roots, parsley roots, and leeks bring a depth of flavor that’s hard to beat, while bay leaf, juniper berries, nutmeg, black pepper, and parsley provide an impressive array of nutritional benefits. Once your veggies are cooked and infused with the spices, simply remove them from the pot and use them in another meal, such as a hearty casserole. Don’t forget to strain the spices as well, allowing you to enjoy the beautifully clear soup without any sediment or residue. As for the nutritional profile of this recipe, it’s impressive: per serving, you can expect 129 calories, with 4g of fat, 2g of protein, and a whopping 23g of carbohydrates. Sodium levels are also impressively low at just 35mg.
Bone Broth
Rich and nutritious bone broth is a culinary delight that’s surprisingly easy to prepare, despite its lengthy cooking time. The key to unlocking its full flavor potential lies in the quality of ingredients used. Organic grass-fed beef bones high in collagen are particularly effective at imparting a deep, rich flavor profile. Complement these with aromatics like carrots, celery, onions, and garlic, which add a savory depth when briefly roasted before cooking. Spices such as bay leaves, black peppercorns, star anise, and cinnamon sticks further enhance the broth’s complex flavor profile. To achieve optimal results, simmer your bones, veggies, and spices for at least eight hours. The payoff is well worth the effort, yielding a nutrient-rich broth that’s perfect for sipping on its own or using as a base for soups and stews. Nutritionally, each serving provides 45 calories, with no fat, protein, carbohydrates, or sodium.
Clear Chicken Soup
When craving a comforting and flavorful soup, look no further than this simple yet satisfying recipe. By using bone-in chicken and allowing the bones to release their rich flavor into the pot, you’ll be rewarded with a truly mouthwatering experience. Aromatic bay leaves, thyme, red onions, and garlic add depth and complexity, while carrots provide a subtle sweetness and satisfying texture.To take your soup to the next level, make sure to strain it carefully to create a crystal-clear broth. Once clarified, shred the chicken and stir it back into the pot before serving. A sprinkle of green onions adds a pop of color and freshness to each bowl. With its impressive nutritional profile – 172 calories per serving, 11g of fat, 14g of protein, 2g of carbohydrates, and just 71mg of sodium – this soup is not only delicious but also guilt-free.
Healing Broth
This soothing, flavorful broth has earned its name because it’s a comforting and nutritious solution when you’re feeling under the weather. To save time, use your favorite low-sodium pre-packaged broth as a base. Then, add fresh ginger and garlic for an aromatic foundation that sets the stage for the other ingredients to shine. The subtle herbal notes from bay leaf and fresh sage provide a delightful contrast to the pungent flavors of turmeric, nutmeg, juniper berries, salt, and black pepper – all of which are known for their healing properties. A squeeze of fresh lime juice adds a burst of brightness to balance out the richness. Before serving, be sure to strain the broth to remove any solids and garnish with a sprinkle of fresh cilantro for added visual appeal. Nutritionally speaking, this delicious brew delivers 55 calories per serving, along with 2g of fat, 6g of protein, 5g of carbs, and a relatively modest 104mg of sodium.
Carrot Tomato Soup
Indulge in a comforting and wholesome carrot tomato soup, where the sweetness of carrots harmonizes with the tanginess of tomatoes. The aromatic trio of red onions, garlic, and cumin creates a rich, earthy foundation for this velvety-smooth soup. A sprinkle of fresh cilantro or parsley adds a pop of freshness to each spoonful.
As you savor this hearty soup, consider wrapping it in a quick tortilla wrap recipe – the perfect pairing to satisfy your cravings.
Nutritional Information (per serving):
Calories: 237; Fats: 18g; Protein: 3g; Carbs: 18g; Sodium: 65mg
Rhubarb Soup
Indulge in the vibrant flavors of Norway with this delectable cold rhubarb soup, where tangy and sweet notes harmonize in perfect symphony. The star ingredient, rhubarb, lends its signature tartness, expertly balanced by a hint of sugar to create a delightful contrast. A dash of vanilla extract adds an alluring depth, further elevating the overall taste experience.As you blend the soup to a silky smooth texture once the rhubarb is cooked through, incorporate a cornstarch slurry to achieve the perfect consistency. And for the pièce de résistance, serve with a dollop of creamy vanilla ice cream, allowing each spoonful to transport your palate on a culinary journey.Nutritional highlights: per serving (approximately 1 cup)- Calories: 65- Fats: 0g- Carbohydrates: 16g- Sodium: 6mg
Sambhar
This hearty South Indian vegetable and lentil soup is a true comfort food, packed with nutrients and filling enough to be a satisfying meal. While it may require more preparation and steps than other soups, the payoff is well worth the effort.
The key to this rich and creamy soup lies in the turmeric-spiced lentils, which provide a thick and velvety texture. A medley of vegetables like okra, potatoes, French beans, pumpkin, pearl onions, and fresh tomato add depth and variety to each spoonful.
A blend of Sambar powder, Kashmiri red chili powder, and tamarind gives the soup its distinctive flavor profile – a perfect balance of warm spices, tangy notes, and subtle sweetness. To finish it off, a flavorful tadka adds an aromatic and textural element that takes the soup to the next level.
Per serving, this nutritious soup delivers:
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 and nourishing bowl of sprouted kidney bean soup to lift your spirits. The key is patience, as it takes a few days for those kidney beans to sprout. Once they have, add in some comforting potatoes, carrots, and tomatoes to create a hearty and satisfying base. Aromatic minced garlic and onion add depth to the dish, while a blend of jalapeno, cumin, chili powder, and red pepper flakes brings a bold and spicy kick. To finish it off, garnish with fresh cilantro and a squeeze of lime juice for a burst of citrus flavor. With its impressive nutrient profile – per serving, you’ll get 211 calories, 1g of fat, 12g of protein, 42g of carbs, and just 47mg of sodium – this soup is the perfect remedy for when you’re not feeling your best.
Mango Soup
This Indian-inspired mango soup, known as fajeto, is a sweet and spicy delight that will tantalize your taste buds. The base of the soup is made up of rich mango puree, which pairs perfectly with creamy yogurt to create a velvety texture. A trio of spices – mustard seeds, fresh chilies, and chili powder – adds a bold and fiery flavor profile. To warm the senses further, ground coriander, turmeric, fenugreek, and cumin bring a cozy depth to the soup. A touch of sugar is added to balance out the spicy notes, creating a harmonious blend that will leave you wanting more. Nutritionally, each serving of this delicious soup contains 322 calories, with 11g of fat, 5g of protein, 53g of carbohydrates, and 86mg of sodium.
Strawberry Soup
Indulge in the sweet and refreshing taste of strawberry soup, reminiscent of melted ice cream. The sweetness of vibrant red fresh strawberries is perfectly balanced by a creamy texture achieved through a combination of heavy cream and Greek yogurt. To elevate this delightful treat, garnish with fresh strawberries and a dollop of whipped cream. With only 175 calories per serving, you can indulge guilt-free. Each serving contains 11g of fat, 14g of carbohydrates, and 25mg of sodium.
Chilled Swedish Blueberry Soup
Indulge in the sweet delight of Swedish blueberry soup, perfect for a morning treat or a decadent dessert. The star of this show is undoubtedly the fresh blueberries, which take center stage alongside the rich flavor of maple syrup. By simmering them in boiling water, you’ll unlock a depth of sweetness that’s simply irresistible. To add a silky texture to your soup, whip up a cornstarch slurry and let it cool before serving. And if you’re curious about the nutritional profile of this treat, know that each serving boasts 254 calories, 1g of fat, 2g of protein, 64g of carbohydrates, and a mere 17mg of sodium.
Wild Garlic Soup
Wild garlic soup is a culinary delight that combines earthy, mild, and garlicky flavors. The addition of potatoes creates a rich, creamy texture without the need for heavy cream, while sautéed onion, leek, and celery add an aromatic depth to the dish. As the star of the show is indeed wild garlic, it’s essential to add it towards the end of cooking time. Allow it to wilt before blending the soup immediately to preserve its vibrant color and optimal flavor profile.
Per serving, this nutritious soup provides a satisfying balance of:
Calories: 209
Fats: 7g
Protein: 4g
Carbs: 33g
Sodium: 60mg
Carrot and Coriander
In the world of culinary delights, the harmony between carrot and coriander is a timeless favorite. This comforting and nutritious soup is a masterclass in flavor pairing. The star of the show is fresh carrots, which are joined by an onion for added depth and potato to provide a velvety texture. A rich and savory low-sodium stock serves as the foundation, infused with the earthy warmth of ground coriander. Just before blending the soup to a silky smoothness, a sprinkle of fresh cilantro adds a bright and refreshing touch. With its impressive nutritional profile, this soup is not only a treat for the taste buds but also a healthy choice. Per serving, you can expect: Calories: 73, Fats: 1g, Protein: 2g, Carbs: 15g, Sodium: 91mg.