Sodium free soup: 25 Low-Sodium Soup Recipes | Taste of Home
25 Low-Sodium Soup Recipes | Taste of Home
Warm your insides when it gets cold outside with low-sodium soup recipes that have 400mg or less per serving.
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Not only is this old-fashioned favorite a snap to make but it’s economical, too. Carrots, celery and onion accent the subtle flavor of the split peas, while a ham bone adds a meaty touch to this hearty soup. It’s sure to chase away autumn’s chill. —Laurie Todd, Columbus, Mississippi
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Double the recipe and share this low-sodium soup with neighbors and loved ones on cold winter nights. I serve it with cornbread for dunking. —Michelle Curtis, Baker City, Oregon
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Although chock-full of lots of nutritious vegetables and turkey, this soup is also light on calories. —Denise LaRoche, Hudson, New Hampshire
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When we come in from playing in the snow, I serve this hearty vegetable beef soup.
—Nancy Soderstrom, Roseville, Minnesota
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I left a cruise ship with a great souvenir…the recipe for this splendid chowder! It’s a low sodium soup that stands the test of time. —Agnes Ward, Stratford, Ontario
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After a busy day as a college nursing professor, I love to come home to this slow cooker white bean soup. It provides plenty of nutrients to keep me healthy. —Brenda Jeffers, Ottumwa, Iowa
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Delicate and lemony, this yellow squash soup recipe would set the stage for a memorable ladies’ luncheon. It’s the best of late summer in a bowl. —Heidi Wilcox, Lapeer, Michigan
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A hint of curry adds the perfect amount of kick to this low-sodium soup. Just assemble the ingredients in the slow cooker and go about your day while it cooks. —Sue Mohre, Mount Gilead, Ohio
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You can make the most of even the smallest pieces of leftover holiday turkey with this homemade soup.
I simmer the bones to get the rich flavor, then easily remove any meat that remains. I add rice, vegetables and cream soup for a hearty meal that’s tasty and economical. —June Sangrey, Manheim, Pennsylvania
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I whipped this up for my family on Thanksgiving, and everyone was crazy about it! Even my brother, who is one of the pickiest eaters I know, asked for seconds of this curry pumpkin soup. —Kimberly Knepper, Euless, Texas
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Chockfull of tender pork, veggies and savory flavor, this nutritious soup fills the house with a wonderful aroma as it cooks! —Deb Hall, Huntington, Indiana
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Loaded with classic southwestern flavors, this soup is so satisfying. If you like, crush lime-flavored tortilla chips into serving bowls before you ladle in the soup. —Penny Peronia, West Memphis, Arkansas
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Here’s a slow-cooked meal-in-one just perfect for chilly winter nights.
It’s nice to come home to a hearty soup that’s ready to eat. It goes well with a fruit salad and bread. —Colleen Jubl, Dayton, Ohio
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This tasty vegetarian stew lets you take a break from meat. Adding the cream at the end gives it a lovely smoother texture. —Michelle Collins, Suffolk Virginia
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A batch of this soup brings the nostalgic flavors and heartwarming feel of the holidays at any time of year. When I have time to slow-cook it, my whole house smells cozy. —Radine Kellogg, Fairview, Illinois
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No question—this is my favorite barley soup! It’s so filling that I serve it as a hearty main dish, and I have given the recipe to many of our friends and relatives. It simply tastes too good to keep to yourself! —Diana Costello, Marion, Kansas
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A few years ago, a friend at work shared the recipe for this wonderful low-sodium soup.
With beef, barley and vegetables, it’s hearty enough to be a meal. A big steaming bowl with a slice of crusty bread is so satisfying on a cold day. —Lynn Thomas, London, Ontario
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Living in central Wisconsin, we experience many days of snow and cold temperatures. I like to prepare soup often, especially this one. My family loves it. —Marilyn Chesbrough, Wautoma, Wisconsin
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My daughter created this low-sodium soup when she needed to use up some leftover pork. You can use more water for a thinner soup or less water for a noodle dish. It’s good with mushroom flavored ramen noodles, too. —Eleanor Niska, Twin Falls, Idaho
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My mother used to make this low-sodium soup from her garden’s bountiful crop of beets and other vegetables. —Ruth Andrewson, Leavenworth, Washington
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A variety of winter vegetables gives the broth for this classic Jewish soup a deep flavor.
You can use a few green onions instead of the leek. —Taste of Home Test Kitchen
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This delicious healthy broccoli soup is a great way to eat a nutritious vegetable. It has a wonderful fresh flavor. —Kay Fairley, Charleston, Illinois
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You can prepare this low-sodium soup as the main course in a hearty lunch or dinner. On cold winter evenings here in New England, I’ve often enjoyed sipping a steaming mugful in front of our fireplacel. —Guy Turnbull, Arlington, Massachusetts
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My family loves navy bean soup! Beans were a commodity you did not survive without in the ’30s. This excellent navy beans and ham soup is a real family favorite of ours and I make it often. —Mildred Lewis, Temple, Texas
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Rave reviews are sure to follow when this low sodium soup appears on the table.
Bacon makes it rich and hearty. It’s a favorite with my whole family. —Nancy Schmidt, Center, Colorado.
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Originally Published: September 06, 2019
Dana Meredith
Dana is an editor and writer who shares her passion for travel, food and the beauty of American landscapes. When she’s not wielding her red pen, she can be found tending her flower gardens, remodeling her house, creating one-of-a-kind jewelry or dancing to “Uptown Funk.”
14 Best Low Sodium Soup Cans Approved by Dietitians — Eat This Not That
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Finding canned or pre-made soup that both meets that criteria for a low-sodium soup and that actually tastes good is like finding a needle in a haystack. This is because many companies add a certain amount of salt to help prevent the growth of pathogens, extend the soup’s shelf life, and because, let’s be real, it makes the soup taste really good! As a result, the average serving of canned soup can contain around 600 to 700 milligrams of sodium.
(And that’s only for half a can!)
Even though it’s time-intensive to find a healthy soup that’s low in sodium, it’s not impossible. To save you the headache, we put together a list of the best low-sodium soup options, why you need them, and our criteria for selecting them.
Why should you buy low-sodium soup?
If you have ever eaten a salty dinner and woken up with bloated “sausage fingers”, you already know the effects that eating too much sodium can immediately have on your body. Aside from unpleasant bloat, eating too much sodium puts you at risk for developing serious medical conditions, like high blood pressure, heart disease, and stroke, according to the Center for Disease Control and Prevention.
Guidelines from the 2015–2020 Dietary Guidelines for Americans recommend that Americans consume less than 2,300 milligrams (mg) of sodium per day as part of a healthy eating pattern. However, the majority of adults in the US eat more sodium than they should—an average of more than 3,400 mg each day—with more than 70 percent coming from processed food and restaurant meals according to the report.
How much sodium is in low-sodium soup?
A food can be technically considered “low sodium” if it has less than 140 mg of sodium per serving according to the Food and Drug Administration.
“If a client who is restricting sodium chooses a canned soup that contains less than 20 percent of the FDA’s 2,300-milligram sodium limit, I am happy with that,” says registered dietitian nutritionist Brittany Scanniello, RDN.
She encourages clients to stick to a maximum of 460 milligrams of sodium per serving while choosing varieties that include ingredients that support heart health like beans and vegetables.
If you are managing your sodium intake and are looking for the best canned or pre-made soups, read on to find the 14 dietitian-approved top picks for low-sodium soup.
1. Health Valley Organic No Salt Added Vegetable Soup
Sodium content: 50 mg per 1-cup serving
“It only has 50 milligrams of sodium per serving.
Plus, it’s a good source of fiber and vitamins A and C, and most importantly, it tastes great! It’s also a convenient way to add more veggies to your diet.” says Melissa Nieves, LND, RD, MPH, Founder of Fad Free Nutrition.
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2. Amy’s Light In Sodium Organic Chunky Tomato Bisque
Sodium content: 280 mg per 1-cup serving
“My favorite is Amy’s Light in Sodium Organic Chunky Tomato Bisque. The entire can has 470 milligrams of sodium. That’s about 1/4 the amount of many canned soup brands. It serves as a canvas to add seafood, veggies, and whole grains to make a complete meal.” says Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com and author of The Protein-Packed Breakfast Club.
$43.68
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3. Pacific Foods Organic Roasted Red Pepper & Tomato Soup Light In Sodium
Sodium content: 330 mg per 1-cup serving
Pacific foods soups are all organic, with as many ingredients being sourced as locally as possible.
Their organic roasted red pepper and tomato soup light in sodium provides 330 milligrams of sodium per serving and is naturally packed with an antioxidant called lycopene. This antioxidant naturally occurs in tomatoes and has been found to support heart health.
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4. Parks and Nash Tuscan Vegetable Bone Broth Soup
Sodium content: 390 mg per 1-cup serving
This bone broth-based soup provides under 400 mg of sodium per serving, thanks to the chef-created recipe that uses real vegetables for flavor. Although not canned, it is a shelf-stable, convenient, and rich solution when you need a quick cup of filling soup in the middle of a busy day. Simply add water to the soup powder and heat in the microwave for two minutes to enjoy a rich soup that provides 20 grams of protein and 4 grams of fiber to help keep you fueled and satisfied throughout the day.
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5. Splendid Spoon Pumpkin Pear Bisque
Courtesy of Splendid Spoon
Sodium content: 170 mg per 1-cup serving
Another non-canned option that is delivered right to your door, this soup is under 200 mg of sodium per serving and is ready to serve after heating.
It is loaded with real pumpkin and butternut squash, two vegetables that help support heart health. In one study published in Scientific Reports, eating one additional yellow-orange vegetable resulted in a 23 percent heart disease risk in a certain population.
Available through Splendid Spoon.
6. Health Valley Chicken and Rice Soup No Added Salt
Sodium content: 85 mg per 1-cup serving
Nothing hits the spot like a warm bowl of chicken and rice soup when feeling under the weather. Unfortunately, many canned options can provide more than half of the recommended sodium intake for the day! Health Valley Chicken and Rice Soup No Added Salt provides only 85 milligrams of sodium per serving and is certified by the American Heart Association.
Choosing a protein source like chicken is recommended by experts when taking care of your heart health. This chicken and rice soup makes it easy to comply with expert recommendations in a convenient and nourishing way.
$3.47
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7. Daily Harvest Cauliflower and Leek Soup
Courtesy of Daily Harvest
Sodium content: 290 mg per cup serving6254a4d1642c605c54bf1cab17d50f1e
Using nutritional yeast instead of salt for flavor results in a delicious soup that is under 300 mg sodium per serving. This soup is frozen instead of canned, so the veggies taste fresh and are not as mushy as canned tends to be.
When it comes to vegetables, leeks are a dietitian’s favorite when it comes to heart health due to the potential for reducing the risk of developing heart disease or experiencing stroke. While this soup already contains a good amount of real leeks, feel free to add more yourself!
Available through Daily Harvest.
8. Kettle and Fire Turmeric and Ginger Bone Broth Soup
Sodium content: 490 mg per 1-cup serving
Although this soup goes slightly over the sodium limit that dietitians like to stick with, it has so many other redeeming qualities that it had to find it’s way on the list.
It has been suggested that turmeric, a spice that is found in this soup, is a potent antioxidant and may be protective against cardiovascular disease.
And bone broth, in general, may be a wise addition to any heart-healthy diet. Results from one study published in the Journal of Agriculture and Food Chemistry suggests that peptides found in cooked bone broth could block enzymes related to heart disease.
$47.97
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9. Dr. McDougall’s Garden Vegetables Lower Sodium Soup
Sodium content: 280 mg per 1-cup serving
Chock-full of heart-healthy vegetables, herbs, and spices, this ready-made soup comes in at under 300 milligrams sodium per serving. Vegetables and heart health go hand-in-hand. Many studies have suggested that vegetable intake has great potential in preventing and treating cardiovascular diseases. Eating your veggies has never been so simple!
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10. Well, Yes! Lightly Salted Vegetable Noodle Soup
Sodium content: 290 mg per 1-cup serving
This soup contains ingredients like carrots, zucchini, sweet corn, celery, red peppers, and kale, and one serving provides just under 300 mg per serving.
Sometimes, simplicity is key.
$1.99
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11. Amy’s Low Sodium Split Pea Soup
Sodium content: 310 mg per 1-cup serving
While this soup has a little over 500 mg of sodium per can, it has other redeeming qualities that makes it a dietitian favorite when it comes to heart health.
This soup “has 510 mg of sodium per can, which equals about a quarter of the sodium content of most canned soups. It is high in plant protein, has veggies for added vitamins, and only 200 calories per can, 7 grams of fiber, no added sugar, and it tastes great!” says Cristina Svec, RD, a registered dietitian based in California.
$39.91
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12. Imagine Foods Unsalted Free Range Chicken Broth
Sodium content: 40 mg per 1-cup carton
Chicken broth is a versatile staple found in many pantries. Pre-made broths tend to be loaded with sodium, so it is exciting to find a good-tasting broth that only provides 40 mg of sodium per serving.
The broth is made from organic free range chicken and a blend of organic vegetables, herbs, and spices with no added salt. A perfect solution for broth lovers everywhere.
$3.99
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13. Bar Harbor Clam Chowder
Sodium content: 390 mg per 3/4-cup serving
Eating more seafood to support heart health is a recommendation that experts can stand behind. Seafood like clams provide nutrients like omega-3 fatty acids, vitamin B12, and selenium—nutrients that support heart health in various ways.
Bar Harbor Clam Chowder is loaded with real fresh clams, potatoes, and other simple ingredients. Following the USDA’s tip to eat seafood twice a week to help prevent heart disease just got a whole lot easier!
$21.18
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14. Campbells Homestyle Healthy Request Mexican-Style Chicken Tortilla Soup
Sodium content: 410 mg per 1-cup serving
Campbell’s Healthy Request soups meet healthy and heart disease claims on 1 cup servings.
This soup contains 410 mg sodium and is chock-full of vegetables, chicken, and black beans. Eating beans may help improve blood cholesterol, a leading cause of heart disease according to the American Heart Association. Eat this soup with some sliced avocado for some healthy fats and you have a nourishing soup with a kick!
$7.45
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How to cook delicious soup without bouillon cubes?
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9 0015 Oct 31, 2009 12:49 PM
#3
If you decide If you cook chicken soup, then seasoning “Mixture of peppers” is very suitable for its broth, and for meat, the usual “Basil” or “Coriander”. Good luck)
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#8
you can just take canned meat and put it in the soup, and the taste will be there and you don’t have to mess with the meat and it’s boiled for half an hour at most
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#10
Iya
And I found such a seasoning good for sloths)) There are already fried onions and carrots with salt in the bags.
That’s it, you don’t have to put anything else.
#11
Marquise
Take a chicken, butcher it, put it in a saucepan and pour cold water over medium heat. As it starts to boil – make the fire to a minimum (but so that it boils; a strongly bubbling broth will not be transparent) and carefully remove the foam from the broth. God forbid you add cold water (as some advise, so that the foam rises to the top) – spoil the soup! After 30 minutes, salt, try for salinity. Put the potatoes cut into bars, then the carrots cut into semicircles (you can rub it), noodles, then the onion head, finely chopped. Be sure to try the salt! At the end, I add a few black peppercorns and 1-2 leaves of parsley. So I cook a regular vegetable soup in a hurry. We all like it – very light, nutritious.
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and how much do I it is known that all the muck remains not only in the foam but also in the water, so it is better to boil the chicken, and then add it to the soup.
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Oia 9000 5
And I found such a seasoning good for sloths)) There are already fried onions and carrots with salt. That’s it, you don’t have to put anything else.
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Author
Girls, you need to cook a very tasty chicken or meat soup without any cubes and vegetatives. Can you tell me how to make broth? What to buy in the store, maybe onions, parsley?.. I can’t even imagine how soup is prepared without artificial seasonings, it won’t taste like that … Boil it and throw it away …
And on the topic – if you need chicken soup, then gut the chicken and wash it well, put it in a cold oven, throw a couple of small or one medium peeled onion there, bring to a boil, remove the foam and cook on very low heat for 2 hours .
At the very end, add salt and spices that you like.
If you do not like strong, rich broth, then after an hour drain the water and pour cold water again and cook further until the chicken becomes soft (if the chicken is a broiler, then turn it off after half an hour). Remove the foam, salt and boil for 10 minutes. Turn off.
If you need a red meat broth (beef, lamb), then cut the meat into cubes, put it in cold water and boil for 2-3 hours, add spices and salt at the very end. The same is with the secondary broth.
If fish broth is needed, make it from cheap fish or fish heads/tails. Just before cooking, cut out the gills and eyes, otherwise it will be very tasteless ..))) And add lavrushka or black peppercorns, it will be tastier 🙂
#20
To step 1 – filter the resulting broth, put the chopped washed potatoes, roasted onions and carrots (you can also add grated celery root) and cook until the potatoes are soft.
Or you can add homemade noodles to the broth.
For item 2 – everything is the same as in item 1. – potatoes, onion-carrot, spices.
Same with fish. In the fish in front of the potatoes, you can add red fish, cut into small pieces. You can also throw in a couple of processed cheeses, crushed with a fork or mixed in a blender. Or just add 2 small packages of cream 200g each
#21
5, no rollton or mixed seasonings allowed, no canned food… only absolutely pure spices, like pepper… (
8, canned food is unfortunately forbidden
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#23
nezhenkaa
or even wrong, when the broth with meat or chicken boils, it must be drained, and then in new clean water already boil the chicken (well, or beef) 9if make the broth in advance, because yesterday’s soup turns out.
..
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#27
Salt should be added at the end of cooking, just before turning it off. You can also sauté vegetables for a short time, 5 minutes over medium heat.
25, The broth can be cooked in advance, put in the refrigerator, the next day, remove the resulting fat, and then cook the soup, nothing will happen yesterday.
Why didn’t mothers teach you girls anything?! ))))
Cubes, Vegeta, go and chicken with garlic immediately send to the oven so that the garlic burns and a wonderful smell spreads throughout the house, including the neighbors – as if someone had not washed for three years.))))) 9S chicken must be skinned before cooking, it is the most harmful, especially for those who has allergies. And so the broth turns out to be both tasty and dietary
#30
And salt – everyone is used to, probably. I can’t add salt at the end of cooking – after a couple of hours, the vegetables take all the salt from me and it doesn’t taste good to me, so I prefer to throw the vegetables into the already salted broth.
#31
guest
yeah./sugar-16d535ae16344e729c2433221ff56dc0.jpg)
.. I’m very surprised… I didn’t even know that someone cooks soups with the addition of cubes…. to be honest, I’m in shock easy … what for??
But it really tastes better with rollton, especially chicken… you get homemade noodles from water and a chicken leg!
#32
preferably not ice cream.
If the meat is bad, then you cannot do without your roltons (by the way, what is it?)
Beef or soup chicken is better for broth.
2-if you still have a broiler chicken, then boil the breast and wings.
And in this case, drain the first broth and then cook the second one.
3-after it boils and you remove the foam or this is already the second broth, put seasonings there: a whole onion (you don’t even need to remove the whole skin. Just to be clean), celery (any, you can tops, you can roots) -cut No need. Then it is taken out of the soup, carrots (also do not cut, just peel), a clove of garlic, dill, celery – also do not cut.
Salt, pepper, bay leaf.
4-strength and saturation of the broth depends on the cooking time and “fire”. After an hour of cooking, it is better to set mines and cook for another hour and a half.
A good broth does not require any gluconates.
Try to cook)
if it is beef, you can cook for 2.5-3 hours.
Keep in mind that some of the water will boil away (this almost never happens on new stoves)
#33
Just do not put cilantro (do not confuse it with parsley).
If there is a strong meaty smell (beef), I recommend putting rosemary and basil in the process of cooking the broth. Don’t overdo it with rosemary – strong smell
Guest
The first broth must always be drained, in it the most harmful. I cover the meat a little with water and bring to a boil. As foam appears, I drain the water, rinse my pan, meat with cold water and put it back in clean water./matcha_annotated-bb5a7d3f5e204a35b36c649da9976690.jpg)
And I’m cooking it until done.
Be sure to remove the skin from the chicken before cooking, it is the most harmful, especially for those with allergies. And so the broth turns out to be both tasty and dietary
#36
Marquise
Girls, tell me, what is the most harmful thing in the first broth that needs to be drained?
And to salt – everyone is used to it, I guess. I can’t add salt at the end of cooking – after a couple of hours, the vegetables take all the salt from me and it doesn’t taste good to me, so I prefer to throw the vegetables into the already salted broth.
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#37
Author, tie with cubes – such a g, and even without dilution.
#38
#39
Author
although, in principle, monosodium glutamate can be bought separately … after all, it not harmful, all china and india eat it in buckets…
To make chicken broth fragrant, you need a good chicken (not from an incubator) … and no cubes :).
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girlfriend
my favorite soup, only I fry the onion in butter, because somehow it turns out more fragrant.
And more parsley and dill!
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what to do if you oversalted the soup
Times addition
Soup may seem too salty, not only because of the extra tablespoons of salt, but also if it is boiled too much. Flavors, including salt, are concentrated, resulting in an overly rich liquid. An easy solution to this problem is to simply add more water (or broth if you’re making it in the freezer) without sodium and continue cooking. When you add water, pour it in little by little, tasting the mixed soup – you don’t want to “solve” the problem so well that the soup becomes bland.
This hack will work if you have stock soup or just clear soup. Creamy and creamy soups can change texture when water is added, so in this case it is better to look for other solutions.
Oxidation
If the soup is slightly salty, add a little lemon juice or vinegar to balance the taste. Add acid little by little so as not to overdo it. The trick is that the strength of these sour ingredients distracts the taste buds and the dish doesn’t taste as salty anymore. Sometimes a pinch or two of sugar, in addition to or instead of the acid, can balance the taste of the soup.
Potato addition
Potatoes and other starchy foods will absorb some of the salt and soften the taste of your soup. Noodles and rice are also good options. You can even try adding a whole potato to soak in the salt and then take it out before serving the soup.
Starch additives will also make the soup a little thicker, so you can add more water to thin the soup without compromising its texture and further reducing the salt concentration in the liquid.
Starching a soup is usually best for lightly salty soups.
Adding a milk component
If your soup is too salty, adding a creamy element such as sour cream (or half milk and cream) can soften the taste. For example, if you have fried tomato soup and find it too salty, add a little heavy cream to dilute it and soften the taste. And the taste of too salty Mexican soup can be softened by adding sour cream. If your soup is already cream based, adding more can make it taste too milky, so be careful with your choice.
Sodium Down
One serving of over-salted soup won’t overload your diet, but if you tend to overdo it with salt, it’s worth breaking that habit and considering alternative strategies for seasoning your favorite foods. Too much salt in the diet can lead to high blood pressure, heart disease, and even stroke. There is also a risk of suffering from calcium loss as a result of a high-sodium diet.
An ideal base for most soups and some other dishes is chicken broth.