Make Amazing Low Salt Vegetable Soup Easily

Low Salt Garden Vegetable Soup Recipe

Craving a hearty, healthy soup? This low sodium vegetable soup is bursting with fresh flavor, not salt.

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Prep Time 15 minutes mins

Cook Time 1 hour hr

Total Time 1 hour hr 15 minutes mins

Servings: 1

Course: Soup

Cuisine: American

Calories: 196

Ingredients Method Nutrition Notes

Ingredients

  

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• 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 medium 2 (chopped)
• 1 1/4 lb Yukon gold potatoes 2 (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 spice 1
• 1 star anise
• ground savory

Method

 

1. Preheat a Dutch oven or soup pot over medium heat. While it heats, chop the vegetables, drain any canned vegetables except tomatoes, and measure the spices.
2. Heat 2 tablespoons of oil in a preheated Dutch oven or soup pot over medium heat. Once the oil shimmers, add the chopped onion, bell peppers, and celery. Cook, stirring frequently, until the onion is softened and translucent, about 6 to 8 minutes.
3. Add the minced garlic, paprika, savory spice, dried basil, za'atar, and thyme. Cook while stirring until fragrant, about 1 minute. Pour in the broth and water, scraping the pot bottom to deglaze. Add the canned diced tomatoes with their juices and cook for a few more minutes, stirring often. Add the remaining vegetables and stir to combine. Push in the three bay leaves and the star anise.
4. Increase the heat to bring the mixture to a boil. Cover the pot, then reduce the heat to a gentle simmer.
5. Simmer covered for 30 minutes. Taste and adjust the spices. Continue cooking until the potatoes and zucchini are softened to your preference.
6. Remove the pot from the heat and discard the bay leaves and star anise. Stir in the lemon juice and the remaining tablespoon of oil. Taste and adjust the seasoning with more za'atar, pepper, minced garlic, or your preferred spice, being careful as the savory spice can quickly become overpowering. Ladle the soup into bowls and serve.

Nutrition

Calories: 196kcalCarbohydrates: 31gProtein: 5.7gFat: 5.3gSaturated Fat: 0.63gSodium: 72mgFiber: 5.1gSugar: 8.2g

Notes

1. 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.
2. 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.
3. Recipe makes roughly 17 cups of soup. Serving size based on 2 cups.

Why This low salt vegetable soup Actually Works

Honestly, I get it. The words “low salt vegetable soup” don’t exactly make your taste buds dance. I remember trying to make a heart-healthy soup for my avó years ago, back when she was first watching her blood pressure. What I served her was… well, let’s just call it hot vegetable water. She was too kind to say anything, but the way she pushed the bowl aside after two spoonfuls told me everything. That moment stuck with me, and it’s why I’ve spent years figuring out how to build real, layered flavor without relying on salt. This low salt vegetable soup is the answer I wish I’d had back then.

Here’s the thing, though. Most canned low sodium vegetable soup options? They’re sitting at around 400-500mg of sodium per serving. This homemade version comes in under 100mg. That’s not a small difference. It’s the difference between a meal that supports your health goals and one that quietly works against them. And I promise, this doesn’t taste like a compromise. It tastes like a warm, hearty hug in a bowl.

Building Flavor Without The Salt Shaker

This is where most low salt vegetable soup recipes fall flat. They just remove the salt and hope for the best. That tracks with what I’ve seen in a lot of recipe development. But flavor isn’t just one note. It’s a whole chord. We’re building it with technique and smart ingredient choices instead.

Start with a proper sauté. That olive oil, onion, carrot, and celery combo? That’s your flavor foundation. You want those onions to go translucent and sweet, the carrots to just start softening at the edges. This isn’t just cooking vegetables. It’s creating the first layer of natural sweetness and depth. Takes about 8 minutes, and you’ll smell the change. It goes from sharp and raw to something warmer, more inviting.

The Spice Blend That Does The Heavy Lifting

I’m not gonna lie, the spice mix here is intentional. Paprika adds warmth and color. Za’atar brings this earthy, lemony-herbal note that’s just… it’s really special. The star anise? One whole pod. It gives the broth this subtle, almost sweet complexity that makes you wonder what that mysterious flavor is. You don’t taste licorice, I promise. You just taste a better, more interesting soup.

And the dried thyme and basil. They need time in the simmering broth to open up. That’s why we add them early. They release their oils slowly, infusing the whole pot. This is what I mean by seasoning in layers, not all at once.

Getting The Vegetable Texture Just Right

Nothing ruins a good low sodium vegetable soup faster than mushy vegetables. The science here is simple: different veggies cook at different rates. Potatoes need time to become tender. Zucchini turns to mush if you look at it too long.

So we add them in stages. The potatoes go in with the broth to simmer for a good 15 minutes first. You want them just fork-tender. Then the zucchini and bell pepper get stirred in for the last 5-7 minutes. They stay bright, they keep their shape, and they add fresh texture against the softer potatoes and carrots. It makes the whole eating experience better.

Fair enough, you might be wondering about the canned vegetables. Using unsalted canned green beans, corn, and peas is a huge time-saver for this easy soup recipe. They’re already cooked, so we just need to heat them through. Just be sure to check those labels. Sodium content varies wildly between brands, even in the “no salt added” versions. I’ve had good luck with the store brands at Ralphs and Trader Joe’s for this.

Tips For Your Best Batch of Soup

This is the kind of recipe that actually delivers, but a few pointers never hurt.

Preparation Tips

Chop your vegetables roughly the same size. Not perfect, but close. It helps them cook evenly. And if you’re using fresh corn instead of canned? You can also add a corn cob (that corn kernels have been cut from) to the simmering broth. It adds incredible sweetness. Just fish it out before serving.

Cooking Tips

That initial sauté is non-negotiable. Don’t rush it. And when you add the garlic and dried spices? Just 30 seconds. You’re toasting them in the oil, waking up their flavors, not burning them. You’ll smell it shift from raw to fragrant. That’s your cue to add the liquid.

Storage & Reheating Tips

This soup gets better the next day, honestly. The flavors meld. Store it in an airtight container in the fridge for up to 4 days. Reheat it gently on the stove over medium-low heat. Microwaving in bursts works too, but stir it well to avoid hot spots.

Make It Your Own: Variations & Substitutions

The beauty of a basic low salt vegetable soup recipe is how much you can play with it. This is your template. For more inspiration on healthy soup variations, explore our collection of low fat soups that keep flavor high without the extra calories.

Dietary Adaptations

To make this a vegan vegetable soup, swap the unsalted chicken broth for a good vegetable broth. Again, check the label. Some “vegetable” broths are shockingly high in sodium. For a heart healthy soup that’s also gluten-free, you’re already there. This recipe is naturally gluten and dairy-free.

Ingredient Swaps

No za’atar? You may substitute traditional cracked pepper if needed, but maybe add a pinch more paprika and a squeeze of extra lemon at the end. No Yukon golds? Red potatoes or even peeled russets work. The key is a waxy potato that holds its shape.

Flavor & Heartiness Boosters

For more protein, add in a can of rinsed, unsalted white beans or chickpeas with the canned veggies. Garlic lovers? Increase the minced garlic or add a pinch of garlic powder with the dried herbs. Want it heartier? Toss in 1/2 cup of brown rice or pearled barley when you add the broth (just add an extra cup of water and simmer 10 minutes longer). Stir in a few handfuls of spinach or kale right at the end for extra greens. If you love tomato-based soups, our low fat tomato soup uses similar flavor-building techniques for a rich, satisfying result.

Common low salt vegetable soup Mistakes (And How To Fix Them)

❌ Mistake: Dumping all the vegetables in at once. The potatoes are crunchy, the zucchini is gone.

✅ Solution: Cook in stages. Hard veggies (potatoes, carrots) first. Soft veggies (zucchini, peppers) last 5-7 minutes. It’s the single biggest trick for perfect texture.

❌ Mistake: Using whatever broth is in the pantry without checking the label.

✅ Solution: This is critical. “Low sodium” isn’t the same as “unsalted” or “no salt added.” You want the latter for true low salt vegetable soup. The brand comparison matters. Pacific Foods and Swanson both make good unsalted versions.

❌ Mistake: Skipping the acid at the end.

✅ Solution: That squeeze of fresh lemon juice before serving? It’s not a garnish. It’s a necessity. When in doubt, add acid. It brightens every other flavor in the pot and makes the soup taste more complete.

Your low salt vegetable soup FAQ

Storing, Serving, and Savoring Your Soup

This soup is a fantastic make-ahead meal. Store leftovers in the fridge in a sealed container; it’ll keep for 4 days. To freeze, cool it completely and portion it into freezer bags or containers for up to 3 months. Thaw in the fridge overnight before reheating gently on the stove. Serve it with a warm slice of whole-grain bread for dipping, or add a spoonful of cooked brown rice right into the bowl for a more substantial meal. A simple side salad turns it into a complete, comforting dinner.

Warm Bowls Ahead

When you ladle out this low salt vegetable soup for yourself or your family, you’ll feel that quiet pride that comes from making something truly nourishing. It’s more than just a quick dinner idea. It’s a pot of care. I’d love to hear how it turns out for you. Tag me with your creations, or leave a comment below. Here’s to warm, healthy bowls all winter long.