Low Sodium Vibrant Green Soup
Brighten up your day with this nutritious and delicious Low Sodium Vibrant Green Soup, a wholesome recipe packed with fresh vegetables and herbal goodness. This creamy yet dairy-free soup features zucchini, broccoli, and spinach blended with unsweetened plant-based milk and aromatic herbs like parsley and basil, making it both heart-healthy and full of vibrant flavor. With a low sodium vegetable broth and a hint of zesty lemon juice, this soup is perfect for those seeking a light and diet-friendly option without skimping on taste. Ready in under 40 minutes, it’s a nutrient-rich meal that’s as satisfying as it is easy to prepare. Serve warm, topped with crunchy unsalted seeds for added texture, and relish in this fragrant green bowl of wellness.
Smart Nutrition Tracking with SnapCalorie
Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, finely chopped
- 3 large garlic cloves, minced
- 2 medium zucchini, sliced into rounds
- 2 cups broccoli florets
- 3 cups fresh spinach leaves
- 4 cups low sodium vegetable broth
- 1 cup unsweetened plant-based milk (such as almond or oat milk)
- 0.25 cup fresh parsley, roughly chopped
- 5 large fresh basil leaves
- 0.25 teaspoon ground black pepper
- 1 tablespoon fresh lemon juice
- 2 tablespoons optional: unsalted sunflower seeds or pumpkin seeds for garnish
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté for 3-4 minutes, or until softened and translucent.
Stir in the minced garlic and cook for another 1-2 minutes, being careful not to let it burn.
Add the sliced zucchini, broccoli florets, and low sodium vegetable broth to the pot. Bring to a gentle boil, then reduce the heat to a simmer.
Cook the vegetables for 10 minutes, or until the broccoli is tender.
Stir in the fresh spinach leaves and cook for 1-2 minutes, just until wilted.
Remove the pot from heat and let it cool slightly.
Using an immersion blender (or a countertop blender in batches), carefully blend the soup until smooth and creamy.
Return the blended soup to the pot and stir in the plant-based milk, fresh parsley, basil leaves, ground black pepper, and lemon juice. Heat gently over low heat for 2-3 minutes to warm through.
Taste and adjust seasoning if needed, but avoid adding salt to keep the soup low sodium.
Ladle the soup into bowls and garnish with unsalted sunflower or pumpkin seeds if desired.
Serve warm and enjoy the vibrant, healthy flavors!
Nutrition Facts
Calories |
158 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.7 g | 12% | |
| Saturated Fat | 1.5 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 214 mg | 9% | |
| Total Carbohydrate | 14.8 g | 5% | |
| Dietary Fiber | 3.6 g | 13% | |
| Total Sugars | 5.1 g | ||
| Protein | 5.6 g | 11% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 196 mg | 15% | |
| Iron | 2.0 mg | 11% | |
| Potassium | 702 mg | 15% | |
*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.
