Low Sodium Hearty Winter Greens Soup
Warm, nourishing, and packed with nutrient-rich vegetables, this Low Sodium Hearty Winter Greens Soup is the ultimate cold-weather comfort food. Featuring a blend of vibrant kale and Swiss chard, this wholesome recipe is slow-simmered with aromatic onion, garlic, and earthy herbs like thyme and rosemary for layers of flavor—all without compromising a heart-healthy low sodium profile. The addition of carrots and celery brings a natural sweetness and texture to the dish, while a splash of lemon juice brightens every spoonful. Perfect for meal prep or family dinners, this satisfying soup is easy to customize and is best served piping hot with a finishing sprinkle of fresh parsley and red pepper flakes for a touch of zest. Healthy, hearty, and delicious, it’s a flavorful way to enjoy seasonal winter greens!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large onion
- 4 garlic cloves
- 3 medium carrots
- 2 celery stalks
- 4 cups kale leaves
- 4 cups Swiss chard leaves
- 6 cups low-sodium vegetable broth
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- 0.5 teaspoon ground black pepper
- 1 tablespoon lemon juice
- 0.5 cup fresh parsley
- 0.25 teaspoon red pepper flakes
Instructions
1. Dice the onion and mince the garlic. Peel and slice the carrots and chop the celery stalks.
2. Heat the olive oil in a large pot over medium heat. Add the diced onion and cook for 5 minutes, stirring occasionally, until the onion is translucent.
3. Add the minced garlic, sliced carrots, and chopped celery to the pot. Sauté for another 5 minutes, until the vegetables start to soften.
4. While the vegetables are cooking, remove the tough stems from the kale and Swiss chard, and roughly chop the leaves.
5. Add the chopped kale and Swiss chard to the pot. Stir them in until the greens start to wilt, about 3-4 minutes.
6. Pour in the low-sodium vegetable broth and add the dried thyme, dried rosemary, and ground black pepper. Bring the soup to a boil.
7. Once boiling, reduce the heat to a simmer, cover the pot, and let the soup cook for 25 minutes, allowing the flavors to meld together.
8. After 25 minutes, taste and adjust the seasoning if necessary. Stir in the lemon juice for brightness.
9. Serve the soup hot, garnished with freshly chopped parsley and a pinch of red pepper flakes for a touch of heat if desired.
Nutrition Facts
Calories |
726 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.5 g | 42% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1785 mg | 78% | |
| Total Carbohydrate | 97.2 g | 35% | |
| Dietary Fiber | 21.9 g | 78% | |
| Total Sugars | 29.6 g | ||
| Protein | 23.0 g | 46% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 821 mg | 63% | |
| Iron | 15.5 mg | 86% | |
| Potassium | 5031 mg | 107% | |
*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.
