Go Back
+ servings

Low Salt Garden Vegetable Soup Recipe

Craving a hearty, healthy soup? This low sodium vegetable soup is bursting with fresh flavor, not salt.
Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Servings: 1
Course: Soup
Cuisine: American
Calories: 196

Ingredients
  

  • 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.