Low Sodium Hearty Bean Soup
Warm up with a bowl of Low Sodium Hearty Bean Soup, a wholesome and flavorful recipe that proves reducing salt doesn’t mean skimping on taste! Packed with tender carrots, celery, and onions, this nutrient-rich soup features a medley of no-salt-added beans and fragrant herbs like oregano, thyme, and basil, creating a savory depth of flavor. Simmered in low-sodium vegetable broth and brightened with fresh parsley and a splash of lemon juice, this heart-healthy soup is both satisfying and nourishing. Ready in just an hour and perfect for meal prep, this recipe is a comforting choice for a cozy weeknight dinner or a nutrient-packed lunch. Serve it with a slice of whole-grain bread or a crisp side salad for the ultimate balanced meal.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 2 large carrots, diced
- 2 celery stalks, diced
- 3 garlic cloves, minced
- 6 cups low sodium vegetable broth
- 14.5 ounces canned no-salt-added diced tomatoes
- 15 ounces canned no-salt-added mixed beans, drained and rinsed
- 15 ounces canned no-salt-added kidney beans, drained and rinsed
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon dried basil
- 0.5 teaspoon ground black pepper
- 1 bay leaf
- 0.25 cup fresh parsley, chopped
- 1 tablespoon lemon juice
Instructions
Heat olive oil in a large pot over medium heat.
Add chopped onion, diced carrots, and diced celery to the pot. Sauté for about 5-7 minutes, or until the vegetables start to soften.
Stir in the minced garlic and cook for an additional minute until fragrant.
Pour in the low sodium vegetable broth and canned diced tomatoes (including their liquid).
Add the drained and rinsed mixed beans and kidney beans to the pot.
Stir in the dried oregano, dried thyme, dried basil, ground black pepper, and bay leaf.
Bring the soup to a boil, then reduce the heat to a simmer.
Simmer the soup uncovered for 30 minutes, stirring occasionally.
Remove the bay leaf from the soup.
Stir in the chopped fresh parsley and lemon juice.
Taste and adjust seasoning if needed, then ladle the soup into bowls and serve warm.
Nutrition Facts
Calories |
222 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.5 g | 7% | |
| Saturated Fat | 0.5 g | 3% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 208 mg | 9% | |
| Total Carbohydrate | 35.1 g | 13% | |
| Dietary Fiber | 9.9 g | 35% | |
| Total Sugars | 6.6 g | ||
| Protein | 9.9 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 111 mg | 9% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 981 mg | 21% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
