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Low Sodium Vegetable Soup - Heart Healthy & Vegan

A bowl of colorful vegetable soup is the ultimate comfort food — low in calories, high in fiber, packed with vitamins, and surprisingly flavorful without heavy salt. Low sodium vegetable soup is ideal for heart-healthy diets, weight management, and anyone who wants to eat well without sacrificing ta
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Soup
Cuisine: American
Calories: 80

Ingredients
  

  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 2 carrots, peeled and diced
  • 2 celery stalks, diced
  • 2 tomatoes, diced (or 1 can 400g diced tomatoes)
  • 1 zucchini, diced
  • 6 cups vegetable broth (or water + 1 tsp vegetable bouillon powder)
  • 1 bay leaf
  • 1 tsp dried oregano
  • ½ tsp dried basil
  • ¼ tsp kosher salt (omit for stricter low-sodium diets)
  • ¼ tsp black pepper
  • 1 tbsp olive oil

Method
 

  1. Step 1: Dice All Vegetables: Wash all vegetables and cut into roughly 1cm (½ inch) dice. Carrots, celery, onion, tomatoes, zucchini — keep the sizes uniform so they cook evenly. Small dice is better than large chunks: smaller pieces release more flavor into the broth, and every spoonful captures multiple vegetables.
  2. Step 2: Sauté Onion and Garlic: Heat the olive oil in a large pot over medium heat. Add the diced onion and sauté for 3 minutes until translucent. Add the minced garlic and cook for 30 seconds until fragrant. This step builds the flavor foundation — onion and garlic release aromatic compounds into the oil that permeate the entire pot.
  3. Step 3: Add Vegetables and Broth: Add the carrots, celery, and tomatoes to the pot. Stir for 2 minutes to coat them in the flavored oil. Pour in the vegetable broth (or water), add the bay leaf, dried oregano, dried basil, salt, and black pepper. Bring to a boil over high heat.
  4. Step 4: Simmer for 25 Minutes: Once boiling, reduce to the lowest heat. Cover with the lid slightly ajar. Simmer for 25 minutes — the vegetables will gradually soften, the tomatoes will dissolve into the broth creating a light reddish hue, and the herbs will release their essential oils. After 25 minutes, add the zucchini dice (zucchini cooks fast and turns mushy if added too early). Continue simmering for 5 more minutes.
  5. Step 5: Serve with Whole Wheat Bread: Turn off the heat. Remove and discard the bay leaf (it's inedible). Taste — if the soup seems bland, add ¼ teaspoon salt or a few drops of lemon juice to brighten the flavors. Ladle into bowls and serve with a slice of toasted whole wheat bread. Tearing bread and dipping it into the soup is the classic way to eat this.