10 Healthy Low-Sodium Soup Recipes With Heart-Healthy Ingredients

Finding low-sodium soups that still taste good can be tricky when you want to eat better for your heart.

These recipes focus on everyday ingredients like fresh vegetables and herbs to add flavor without relying on salt.

They work well for weeknight meals or batch cooking when you need something quick and filling.

Most use basic pantry items along with a few fresh additions you can pick up easily.

Here are ten options to try.

Helpful Tips for Low-Sodium Soups

These ideas will help you keep sodium levels low while packing in heart-healthy ingredients.

Use Low-Sodium Broth

Start with a store brand labeled low sodium or make a simple batch at home with water, onions and carrots. This base keeps the whole pot under control.

Flavor With Fresh Herbs

Add rosemary, oregano or parsley toward the end of cooking. These bring bright taste that replaces the need for salt.

Pick Fresh or Frozen Produce

Skip canned vegetables and reach for fresh or frozen ones instead. They add nutrients without the added sodium that often comes in cans.

Rinse Canned Beans

If you use canned beans, drain and rinse them under cold water. This step removes much of the sodium while keeping the fiber and protein.

Stir In Olive Oil at the End

A small drizzle of olive oil just before serving adds richness and supports heart health without extra salt.

Tuscan White Bean and Kale Soup

This soup combines creamy white beans with sturdy kale in a light, herb-infused broth. It offers a filling option that keeps sodium low while highlighting heart-healthy ingredients like olive oil and leafy greens. The result is a simple bowl with soft textures and fresh, savory notes from garlic and lemon.

It fits well for weeknight dinners or lunches you can prepare in advance. The mild flavor profile makes it easy to enjoy on its own or alongside whole grain bread.

Tuscan White Bean and Kale Soup

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Rett Soup

Kategori Italian

serveringsstørrelse 4 people

Ingredienser

  

1x2x3x

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 medium carrots, sliced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 4 cups low-sodium vegetable broth
• 2 cans (15 ounces each) low-sodium white beans, drained and rinsed
• 4 cups chopped kale
• 1 teaspoon dried rosemary
• 1/2 teaspoon black pepper
• Juice of 1 lemon

fremgangsmåte

 

• Heat the olive oil in a large pot over medium heat. Add the onion, carrots, and celery. Cook for 5 minutes, stirring often, until the vegetables begin to soften.
• Stir in the garlic and cook for 1 minute until fragrant.
• Pour in the low-sodium vegetable broth. Add the white beans, rosemary, and black pepper. Bring the mixture to a gentle boil.
• Reduce the heat and simmer for 15 minutes to let the flavors blend.
• Add the kale and stir until it wilts, about 3 to 4 minutes.
• Remove the pot from the heat and stir in the lemon juice before serving.

merknader

Simmer the soup just until the kale turns bright green to keep its texture. Leftovers store well in the refrigerator for up to three days. Reheat gently on the stove and add a splash of broth if the mixture thickens. For extra brightness, serve with an additional wedge of lemon on the side.

Course: Soup
Cuisine: Italian
Equipment: Large Pot, Cutting Board, Knife

Moroccan Chickpea and Roasted Vegetable Soup

This soup brings together roasted root vegetables and hearty chickpeas in a spiced broth that feels both filling and light. It works well for weeknight dinners or as a make-ahead lunch option during cooler months. The roasting step deepens the natural sweetness of the vegetables while the chickpeas add a creamy bite.

The flavor profile leans warm and earthy from cumin, turmeric, and cinnamon, balanced by a bright squeeze of lemon at the end. You get tender chunks of carrot and sweet potato alongside crisp-tender zucchini in every bowl.

Moroccan Chickpea and Roasted Vegetable Soup

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Rett Soup

Kategori Moroccan

serveringsstørrelse 4 people

Ingredienser

  

1x2x3x

• 2 cans (15 oz each) low-sodium chickpeas, drained and rinsed
• 2 carrots, peeled and chopped
• 1 zucchini, chopped
• 1 red bell pepper, chopped
• 1 sweet potato, peeled and cubed
• 1 onion, chopped
• 3 garlic cloves, minced
• 4 cups low-sodium vegetable broth
• 2 tbsp olive oil
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp ground turmeric
• 1/4 tsp ground cinnamon
• Juice of 1 lemon
• Fresh cilantro, for garnish

fremgangsmåte

 

• Preheat the oven to 425°F. Spread the carrots, zucchini, red bell pepper, sweet potato, and onion on a baking sheet. Drizzle with 1 tablespoon of olive oil and sprinkle with cumin, smoked paprika, turmeric, and cinnamon. Toss to coat evenly.
• Roast the vegetables for 25 minutes until the edges begin to brown and the pieces soften.
• While the vegetables roast, heat the remaining tablespoon of olive oil in a large pot over medium heat. Add the minced garlic and cook for 1 minute until fragrant.
• Pour in the low-sodium vegetable broth and add the drained chickpeas. Bring the mixture to a gentle simmer.
• Add the roasted vegetables to the pot. Continue simmering for 10 minutes to let the flavors combine.
• Remove the pot from heat and stir in the lemon juice. Ladle into bowls and top with fresh cilantro.

merknader

Roast the vegetables until the sweet potato edges caramelize slightly for deeper flavor without added salt. If the soup thickens after storage, loosen it with a splash of broth when reheating. Leftovers keep well in the fridge for three days and freeze nicely for up to two months.

Course: Soup
Cuisine: Moroccan
Equipment: Baking sheet, Large pot, Knife

Thai Lemongrass and Mixed Vegetable Broth

This soup brings together fresh lemongrass and a colorful mix of vegetables in a light broth that feels both nourishing and simple to prepare. It works well as a starter for a larger meal or as a light lunch on busy days. The flavor is bright and herbal with gentle citrus notes, while the vegetables stay tender yet retain some bite in the clear broth.

Thai Lemongrass and Mixed Vegetable Broth

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Rett Soup

Kategori Thai

serveringsstørrelse 4 people

Ingredienser

  

1x2x3x

• 4 cups low-sodium vegetable broth
• 2 stalks lemongrass, bruised and cut into 2-inch pieces
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, thinly sliced
• 1 medium carrot, thinly sliced
• 1 cup broccoli florets
• 1 red bell pepper, thinly sliced
• 1 cup sliced mushrooms
• 2 cups baby spinach
• 2 tablespoons fresh lime juice
• 2 tablespoons chopped fresh cilantro

fremgangsmåte

 

• Combine the low-sodium vegetable broth, bruised lemongrass, garlic, and ginger in a large pot. Bring the mixture to a gentle simmer over medium heat and cook for 10 minutes to infuse the broth with flavor.
• Add the carrot slices and broccoli florets to the pot. Continue simmering for 5 minutes so the firmer vegetables begin to soften.
• Stir in the red bell pepper slices and mushrooms. Simmer for another 3 to 4 minutes until the peppers are just tender.
• Remove the pot from the heat and discard the lemongrass pieces. Stir in the baby spinach and lime juice until the spinach wilts.
• Ladle the broth into bowls and top each serving with chopped cilantro.

merknader

Bruise the lemongrass firmly with the back of a knife before adding it so the broth picks up more aroma without extra ingredients. Add the spinach only after removing the pot from heat to keep its color bright. Leftovers store well in the refrigerator for two days and reheat gently on the stove without overcooking the vegetables.

Course: Soup
Cuisine: Thai
Equipment: Large Pot, Cutting Board, Knife

Indian-Spiced Cauliflower and Red Lentil Soup

This soup brings together red lentils and cauliflower in a lightly spiced broth that feels both hearty and light. It works well for lunch or a simple dinner when you want something warming but not heavy. The lentils give the soup body while the cauliflower softens into the mix.

The flavor profile is fragrant from cumin, turmeric, and ginger, with a bright finish from lemon. No added salt keeps it low in sodium while still tasting full and satisfying.

Indian-Spiced Cauliflower and Red Lentil Soup

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Rett Soup

Kategori Indian

serveringsstørrelse 4 people

Ingredienser

  

1x2x3x

• 1 tablespoon olive oil
• 1 large onion, diced
• 3 garlic cloves, minced
• 1 tablespoon grated fresh ginger
• 1 teaspoon ground cumin
• 1 teaspoon ground turmeric
• 1/2 teaspoon ground coriander
• 1 medium head cauliflower, cut into florets
• 1 cup red lentils, rinsed
• 1 can (14.5 oz) no-salt-added diced tomatoes
• 4 cups low-sodium vegetable broth
• 2 tablespoons chopped fresh cilantro
• 1 lemon, cut into wedges

fremgangsmåte

 

• Heat the olive oil in a large pot over medium heat. Add the onion and cook for 4 minutes until it softens.
• Stir in the garlic, ginger, cumin, turmeric, and coriander. Cook for 1 minute until the spices smell fragrant.
• Add the cauliflower florets, red lentils, diced tomatoes with their juice, and vegetable broth. Stir to combine.
• Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 20 minutes until the lentils are soft and the cauliflower is tender.
• Use an immersion blender to partially blend the soup, leaving some chunks for texture. Stir well.
• Ladle into bowls and top with chopped cilantro. Serve with lemon wedges on the side.

merknader

For a thicker soup, let it sit for 10 minutes after blending before serving. Leftovers store well in the fridge for up to 3 days and reheat easily on the stove with a splash of broth to loosen the texture. Skip the cilantro if you prefer a milder finish.

Course: Soup
Cuisine: Indian
Equipment: Large Pot, Immersion Blender, Wooden Spoon

Mexican Pinto Bean and Fresh Corn Soup

This soup brings together creamy pinto beans and sweet fresh corn in a light broth seasoned with cumin and chili powder. It works well for a quick weeknight meal or a make-ahead lunch that holds up in the fridge. The result is a fresh, slightly smoky bowl with tender vegetables and bright lime at the end.

Mexican Pinto Bean and Fresh Corn Soup

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Rett Soup

Kategori Mexican

serveringsstørrelse 4 people

Ingredienser

  

1x2x3x

• 2 tablespoons olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 4 cups low-sodium vegetable broth
• 2 cans (15 ounces each) no-salt-added pinto beans, rinsed and drained
• 2 cups fresh corn kernels (from 3 ears)
• 1 can (14.5 ounces) no-salt-added diced tomatoes
• 1/4 cup chopped fresh cilantro
• Juice of 1 lime
• Lime wedges, for serving

fremgangsmåte

 

• Heat the olive oil in a large pot over medium heat. Add the diced onion and cook for 4 minutes until it softens.
• Stir in the minced garlic, cumin, and chili powder. Cook for 1 minute until the spices smell fragrant.
• Pour in the low-sodium vegetable broth, then add the rinsed pinto beans, fresh corn kernels, and diced tomatoes with their liquid.
• Bring the soup to a gentle boil, then reduce the heat and simmer uncovered for 15 minutes.
• Remove the pot from the heat. Stir in the chopped cilantro and lime juice just before serving.
• Ladle the soup into bowls and serve with lime wedges on the side.

merknader

Use the freshest corn you can find for the best texture and natural sweetness. If the soup thickens after storing, add a splash of broth when reheating to loosen it without changing the flavor balance.

Course: Soup
Cuisine: Mexican
Equipment: Large pot, Cutting board, Knife

Mediterranean Eggplant and Tomato Soup

This soup pairs roasted eggplant with fresh tomatoes for a hearty bowl that feels both filling and light. It works well as a weekday lunch or a simple dinner when you want something warm without much effort. The texture stays chunky while the flavors stay bright from Mediterranean herbs and a touch of lemon.

Mediterranean Eggplant and Tomato Soup

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Rett Soup

Kategori Mediterranean

serveringsstørrelse 4 people

Ingredienser

  

1x2x3x

• 2 medium eggplants, cut into 1-inch cubes
• 1 large onion, diced
• 4 garlic cloves, minced
• 2 tablespoons olive oil
• 1 28-ounce can no-salt-added diced tomatoes
• 4 cups low-sodium vegetable broth
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/4 teaspoon black pepper
• Juice of 1 lemon
• 2 tablespoons fresh parsley, chopped

fremgangsmåte

 

• Preheat the oven to 400°F. Toss the eggplant cubes with 1 tablespoon of olive oil and spread them on a baking sheet. Roast for 20 minutes until the edges turn golden.
• Heat the remaining tablespoon of olive oil in a large pot over medium heat. Add the onion and cook for 5 minutes until it softens.
• Stir in the garlic and cook for 1 minute until fragrant.
• Add the roasted eggplant, diced tomatoes with their juice, vegetable broth, oregano, basil, and black pepper to the pot. Bring the mixture to a simmer.
• Reduce the heat and let the soup cook for 15 minutes so the flavors blend.
• Remove the pot from the heat and stir in the lemon juice. Ladle into bowls and sprinkle with fresh parsley before serving.

merknader

Roast the eggplant ahead if you want to shorten the time on the stove later. The lemon juice brightens the tomatoes without any added salt, so taste before adjusting anything else. Leftovers keep well in the fridge for three days and reheat gently on the stove with a splash of broth if the soup thickens.

Course: Soup
Cuisine: Mediterranean
Equipment: Large Pot, Baking Sheet, Wooden Spoon

Ginger Mushroom and Bok Choy Clear Broth

This soup brings a light, clear broth to the table with fresh ginger and tender vegetables. It works well on cooler evenings when you want something warming but not heavy. The flavor stays bright from the ginger while the mushrooms give a gentle earthiness and the bok choy adds a crisp finish.

The broth stays low in sodium by relying on fresh ingredients rather than salt. It makes a simple option for lunch or a starter before a larger meal.

Ginger Mushroom and Bok Choy Clear Broth

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Rett Soup

Kategori Asian

serveringsstørrelse 4 people

Ingredienser

  

1x2x3x

• 4 cups low-sodium vegetable broth
• 8 ounces cremini mushrooms, sliced
• 4 baby bok choy, halved lengthwise
• 3 tablespoons fresh ginger, grated
• 3 cloves garlic, minced
• 1 tablespoon olive oil
• 2 green onions, sliced

fremgangsmåte

 

• Heat the olive oil in a large pot over medium heat. Add the grated ginger and minced garlic and cook for one minute until fragrant.
• Pour in the low-sodium vegetable broth and add the sliced mushrooms. Bring the mixture to a gentle simmer and cook for 8 minutes to let the mushrooms soften.
• Add the halved bok choy to the pot. Simmer for 3 more minutes until the bok choy stems are tender but still bright.
• Ladle the soup into bowls and top each serving with the sliced green onions.

merknader

Use the freshest ginger you can find for the strongest aroma in the broth. If the bok choy heads are larger than baby size, quarter them instead of halving so they cook evenly. Leftovers keep well in the fridge for two days and reheat gently on the stove without losing much texture.

Course: Soup
Cuisine: Asian
Equipment: Large Pot, Knife, Cutting Board

Lemon Herb Chicken and Brown Rice Soup

This soup combines tender pieces of chicken with nutty brown rice in a light broth brightened by lemon and herbs. It offers a fresh taste that still feels hearty enough for cooler evenings or recovery meals after a long day.

The recipe relies on simple ingredients to keep sodium low while supporting heart health. Fresh lemon and herbs deliver flavor without added salt, and the brown rice adds fiber and a pleasant chew.

Lemon Herb Chicken and Brown Rice Soup

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Rett Soup

Kategori Mediterranean

serveringsstørrelse 4 people

Ingredienser

  

1x2x3x

• 1 tablespoon olive oil
• 1 pound boneless skinless chicken breasts, cut into bite-sized pieces
• 1 medium onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 2 cloves garlic, minced
• 4 cups low-sodium chicken broth
• 1 cup uncooked brown rice
• 2 tablespoons fresh lemon juice
• 1 teaspoon dried thyme
• 2 tablespoons chopped fresh parsley
• Freshly ground black pepper to taste

fremgangsmåte

 

• Heat the olive oil in a large pot over medium heat. Add the chicken pieces and cook until lightly browned on all sides, about 5 minutes.
• Add the onion, carrots, celery, and garlic to the pot. Stir and cook for 4 minutes until the vegetables begin to soften.
• Pour in the low-sodium chicken broth and add the brown rice along with the dried thyme. Bring the mixture to a boil.
• Reduce the heat to low, cover the pot, and simmer for 40 minutes until the rice is tender and the chicken is cooked through.
• Stir in the fresh lemon juice, chopped parsley, and black pepper. Serve the soup warm.

merknader

Brown rice needs the full simmer time to reach the right texture, so avoid rushing this step. If the broth thickens too much after sitting, add a splash of water when reheating. Fresh parsley added at the end keeps its color and bright taste.

Course: Soup
Cuisine: Mediterranean
Equipment: Large pot, Cutting board, Knife, Measuring cups

Beet and Cabbage Borscht with Fresh Dill

This beet and cabbage borscht brings together earthy root vegetables and tender cabbage in a light, broth-based soup. Fresh dill adds a bright, herbal note that balances the natural sweetness of the beets. It works well as a simple lunch or light dinner when you want something nourishing without much effort.

The soup has a clear, vibrant broth with soft chunks of vegetables and a clean finish from lemon. It stays satisfying while keeping sodium low through the use of unsalted broth and plenty of fresh produce.

Beet and Cabbage Borscht with Fresh Dill

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Rett Soup

Kategori Eastern European

serveringsstørrelse 4 people

Ingredienser

  

1x2x3x

• 4 medium beets, peeled and diced
• ½ small head green cabbage, shredded
• 2 carrots, peeled and sliced
• 1 onion, diced
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 2 tablespoons olive oil
• 2 tablespoons fresh dill, chopped (plus extra for serving)
• 1 tablespoon lemon juice
• Freshly ground black pepper to taste

fremgangsmåte

 

• Heat the olive oil in a large pot over medium heat. Add the onion and garlic and cook until the onion softens.
• Add the carrots and beets to the pot. Stir and cook for a few minutes until the vegetables begin to soften.
• Pour in the low-sodium vegetable broth and bring the mixture to a simmer. Cook for 15 minutes.
• Stir in the shredded cabbage and continue simmering until the cabbage and beets are tender.
• Remove the pot from heat. Stir in the lemon juice, chopped dill, and black pepper to taste.
• Ladle the soup into bowls and top each serving with additional fresh dill.

merknader

Make this soup a day ahead if possible, as the flavors deepen after resting in the refrigerator. Reheat gently on the stove and add a small splash of broth if it thickens too much. The lemon juice at the end keeps the taste bright, so avoid skipping it or substituting with a milder acid.

Course: Soup
Cuisine: Eastern European
Equipment: Large Pot, Cutting Board, Knife, Wooden Spoon

Sweet Potato and Black Bean Cumin Soup

This soup brings together sweet potatoes and black beans in a cumin-forward broth that feels both filling and light. It works well for weeknight dinners or make-ahead lunches when you want something warm and satisfying without extra salt.

The flavor leans earthy and slightly smoky from the cumin, with natural sweetness from the potatoes balancing the beans. The texture stays hearty with tender chunks, though a quick blend at the end creates a creamier base if you prefer it that way.

Sweet Potato and Black Bean Cumin Soup

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Rett Soup

Kategori Mexican

serveringsstørrelse 4 people

Ingredienser

  

1x2x3x

• 2 tablespoons olive oil
• 1 medium onion, diced
• 3 garlic cloves, minced
• 2 large sweet potatoes, peeled and diced
• 2 cans (15 ounces each) low-sodium black beans, rinsed and drained
• 4 cups low-sodium vegetable broth
• 2 tablespoons ground cumin
• 1 teaspoon chili powder
• Juice of 1 lime
• Fresh cilantro, chopped, for garnish
• Lime wedges, for serving

fremgangsmåte

 

• Heat the olive oil in a large pot over medium heat. Add the onion and cook until it softens, about 5 minutes. Stir in the garlic and cook for 1 minute more.
• Add the sweet potatoes, black beans, vegetable broth, cumin, and chili powder. Bring the mixture to a boil, then reduce the heat and simmer uncovered for 20 minutes until the sweet potatoes are fork-tender.
• Remove the pot from the heat. Stir in the lime juice. Use an immersion blender to partially blend the soup for a thicker texture, or leave it chunky if you prefer.
• Ladle the soup into bowls. Top each serving with chopped cilantro and serve with lime wedges on the side.

merknader

For a thicker soup without extra ingredients, blend a larger portion after cooking. Leftovers keep well in the fridge for up to four days and reheat easily on the stove with a splash of broth to loosen the texture. If you want less cumin bite, start with one tablespoon and adjust at the end.

Course: Soup
Cuisine: Mexican
Equipment: Large pot, Immersion blender, Cutting board