Low Sodium Vegetable Cream Soup
Delight in the comforting flavors of this low sodium vegetable cream soup—a healthy, nutrient-packed option perfect for any meal. Featuring a vibrant medley of fresh vegetables like carrots, zucchini, and celery, this soup is both hearty and creamy without the use of heavy cream. The recipe uses unsweetened plant-based milk for a luscious texture while keeping it dairy-free and light. Seasoned with fragrant dried thyme and oregano, and garnished with fresh parsley, this soup is brimming with savory goodness. Made with low sodium vegetable broth, it's ideal for those seeking a heart-healthy, homemade comfort food. Ready in just 45 minutes, this velvety vegetable soup makes a satisfying lunch or dinner for the entire family.
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 medium Yellow onion, diced
- 3 cloves Garlic, minced
- 2 stalks Celery, chopped
- 2 medium Carrots, peeled and chopped
- 1 medium Zucchini, diced
- 1 medium Potato, peeled and diced
- 4 cups Low sodium vegetable broth
- 1 cup Unsweetened plant-based milk (e.g., almond, oat, or cashew milk)
- 1 teaspoon Dried thyme
- 1 teaspoon Dried oregano
- 0.5 teaspoon Ground black pepper
- 2 tablespoons Fresh parsley, chopped (for garnish)
Instructions
In a large pot, heat the olive oil over medium heat.
Add the diced yellow onion and sauté for 3-4 minutes, or until softened and translucent.
Stir in the minced garlic, celery, and carrots, and cook for an additional 3 minutes.
Add the zucchini, potato, dried thyme, and dried oregano, stirring to combine.
Pour in the low sodium vegetable broth and bring the mixture to a boil.
Reduce the heat to low, cover the pot with a lid, and simmer for 20 minutes or until the vegetables are tender.
Using an immersion blender, carefully puree the soup in the pot until smooth. Alternatively, you can transfer the soup in batches to a blender, blending until smooth before returning it to the pot.
Stir in the unsweetened plant-based milk and season with ground black pepper to taste. Heat the soup gently for 5 minutes, being careful not to let it boil.
Serve the soup hot, garnished with freshly chopped parsley.
Nutrition Facts
Calories |
650 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.9 g | 41% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 878 mg | 38% | |
| Total Carbohydrate | 83.4 g | 30% | |
| Dietary Fiber | 11.8 g | 42% | |
| Total Sugars | 20.3 g | ||
| Protein | 13.8 g | 28% | |
| Vitamin D | 2.5 mcg | 12% | |
| Calcium | 683 mg | 53% | |
| Iron | 5.7 mg | 32% | |
| Potassium | 3008 mg | 64% | |
*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.
