Low Sodium Hearty Vegetable Pasta Soup
Warm, comforting, and bursting with wholesome goodness, this Low Sodium Hearty Vegetable Pasta Soup is a nutrient-packed meal that doesn't skimp on flavor. Designed to be heart-healthy and low in sodium, this recipe combines a medley of vibrant vegetables—such as zucchini, carrots, and red bell pepper—with tender whole-grain pasta, all simmered in a savory low-sodium vegetable broth. Aromatic dried herbs like thyme, oregano, and basil add layers of rich flavor, while freshly squeezed lemon juice provides a bright and zesty finish. With just 15 minutes of prep and a quick 35-minute cook time, this soup is perfect for busy weeknights or meal-prepping. Serve it steaming hot with a sprinkle of fresh parsley for an added pop of color and freshness. Ideal for the health-conscious eater, this hearty soup proves that eating well can be both satisfying and delicious!
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 medium Onion, diced
- 3 units Garlic cloves, minced
- 2 medium Carrots, sliced
- 2 medium Celery stalks, chopped
- 1 medium Zucchini, chopped
- 1 medium Red bell pepper, diced
- 6 cups Low sodium vegetable broth
- 14.5 oz can Diced tomatoes, no salt added
- 1 teaspoon Thyme, dried
- 1 teaspoon Oregano, dried
- 1 teaspoon Basil, dried
- 1 cup Whole-grain pasta (small shapes like ditalini or elbow)
- 2 cups Kale, chopped
- 0.5 teaspoon Black pepper, freshly ground
- 2 tablespoons Lemon juice
- 0.25 cup Fresh parsley, chopped (optional for garnish)
Instructions
Heat the olive oil in a large soup pot over medium heat.
Add the diced onion and sauté for 3-4 minutes until translucent.
Stir in the minced garlic and cook for another 1 minute until fragrant.
Add the sliced carrots and chopped celery to the pot, and cook for 5 minutes, stirring occasionally.
Add the chopped zucchini and diced red bell pepper to the pot, and cook for an additional 3-4 minutes.
Pour in the low sodium vegetable broth and the can of diced tomatoes with their juices.
Stir in the thyme, oregano, and basil.
Bring the soup to a boil over high heat, then reduce to a simmer and cover. Let it cook for about 15 minutes.
Add the whole-grain pasta to the soup and cook for about 10 minutes, or until the pasta is al dente.
Stir in the chopped kale and cook for another 2-3 minutes until wilted.
Season the soup with black pepper to taste. Adjust with more herbs if desired.
Stir in the lemon juice to brighten the flavors.
Serve the soup warm, garnished with fresh parsley if desired.
Nutrition Facts
Calories |
1535 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.8 g | 50% | |
| Saturated Fat | 6.3 g | 32% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1190 mg | 52% | |
| Total Carbohydrate | 262.2 g | 95% | |
| Dietary Fiber | 46.7 g | 167% | |
| Total Sugars | 45.0 g | ||
| Protein | 54.2 g | 108% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 783 mg | 60% | |
| Iron | 23.2 mg | 129% | |
| Potassium | 5377 mg | 114% | |
*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.
