Low Sodium Hearty Vegetable Soup
Warm up with a flavorful and nourishing bowl of Low Sodium Hearty Vegetable Soup, packed with colorful, nutrient-rich veggies and perfectly seasoned with a medley of dried herbs like thyme and basil. Designed for those seeking a heart-healthy meal, this recipe swaps traditional high-sodium broths for low sodium vegetable broth while still delivering robust flavor with garlic, fresh parsley, and zesty lemon juice. Featuring tender kale, crunchy green beans, and a vibrant mix of carrots, zucchini, and bell peppers, this quick-to-make soup is ready in under an hour and perfect for meal prep. Whether you’re looking for a cozy lunch or a satisfying dinner, this wholesome soup is a nutritious delight for any occasion.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, chopped
- 3 garlic cloves, minced
- 2 medium carrots, chopped
- 2 celery stalks, chopped
- 1 medium zucchini, chopped
- 1 medium red bell pepper, chopped
- 1 cup green beans, chopped
- 6 cups low sodium vegetable broth
- 1 can (14.5 oz) diced tomatoes, no salt added
- 1 teaspoon dried thyme
- 1 teaspoon dried basil
- 1 bay leaf
- 2 cups kale, chopped
- 0.25 cup fresh parsley, chopped
- 0.5 teaspoon ground black pepper
- 1 tablespoon lemon juice
Instructions
In a large pot, heat the olive oil over medium heat.
Add the chopped onion and sauté for 4-5 minutes until translucent.
Stir in the minced garlic and cook for another minute until fragrant.
Add the chopped carrots and celery, and sauté for 3-4 minutes.
Stir in the chopped zucchini, red bell pepper, and green beans. Cook for an additional 3 minutes.
Pour in the low sodium vegetable broth and add the can of diced tomatoes with their juices.
Sprinkle in the dried thyme, dried basil, and add the bay leaf.
Bring the soup to a boil, then reduce the heat to a simmer. Cover and cook for about 20 minutes until all vegetables are tender.
Add the chopped kale to the pot and cook for another 5 minutes until the kale is wilted.
Stir in the chopped fresh parsley and ground black pepper.
Remove the bay leaf and add the lemon juice before serving.
Taste and adjust seasoning as desired. Serve hot.
Nutrition Facts
Calories |
817 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.5 g | 43% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1312 mg | 57% | |
| Total Carbohydrate | 115.8 g | 42% | |
| Dietary Fiber | 30.8 g | 110% | |
| Total Sugars | 50.6 g | ||
| Protein | 30.1 g | 60% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 809 mg | 62% | |
| Iron | 14.9 mg | 83% | |
| Potassium | 5723 mg | 122% | |
*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.
