I’ve attached a video for every recipe below from my favorite home cooks.

Soup is a comforting meal, but many store-bought and restaurant versions are loaded with salt. Making your own low-sodium soups at home lets you control the ingredients while still enjoying delicious flavors. You can create tasty soups using fresh vegetables, herbs, spices, and low-sodium broths.
There are many options for low-sodium soups to fit different tastes and seasons. You might try a hearty turkey noodle soup, a chilled watermelon gazpacho, or a creamy cauliflower soup. By using natural seasonings and fresh ingredients, you can make soups that are both healthy and full of flavor.
Old-Fashioned Split Pea Soup With Ham Bone
Ingredients:
- 1 pound dried split peas
- 1 ham bone
- 1 onion, chopped
- 2 carrots, diced
- 2 celery stalks, chopped
- 2 cloves garlic, minced
- 8 cups chicken broth
- 1 bay leaf
- Salt and pepper to taste
Instructions:
Rinse the split peas and check for any stones.
Put all ingredients in a slow cooker.
Cook on high for 4-6 hours or low for 8-10 hours.
Remove the ham bone and bay leaf.
Shred any meat from the bone and return it to the soup.
Stir well and adjust seasoning if needed.
Serve hot and enjoy your comforting soup!
Lentil-Tomato Soup
Ingredients:
- 1 cup dried lentils
- 1 can diced tomatoes (no salt added)
- 1 diced onion
- 2 diced carrots
- 2 diced celery stalks
- 3 minced garlic cloves
- 4 cups low-sodium vegetable broth
- 1 tbsp olive oil
- 1 tsp dried thyme
- 1 bay leaf
- Salt and pepper to taste
Instructions:
Heat olive oil in a pot. Add onions, carrots, and celery. Cook until soft.
Add garlic and cook for 1 minute.
Stir in lentils, tomatoes, broth, thyme, and bay leaf.
Bring to a boil, then simmer for 25-30 minutes until lentils are tender.
Remove bay leaf. Season with salt and pepper.
Serve hot and enjoy your tasty, low-sodium lentil-tomato soup!
Butternut Turkey Soup
You’ll need:
- 3 cups reduced-sodium chicken broth
- 3 cups cubed butternut squash
- 2 medium red potatoes, diced
- 3 cups cooked turkey breast, cubed
- 1 1/2 cups water
- 2 teaspoons fresh thyme, minced
- 1/2 teaspoon pepper
- 2 whole cloves
Instructions:
Pour the broth into a large pot.
Add squash, potatoes, water, thyme, pepper, and cloves.
Bring to a boil, then reduce heat and simmer for 15 minutes.
Add the turkey and cook for 5 more minutes.
Remove cloves before serving.
Enjoy your warm, hearty soup!
Vegetable Beef Soup
Ingredients:
- 1 pound lean beef, cubed
- 1 onion, diced
- 2 carrots, sliced
- 2 celery stalks, chopped
- 1 potato, cubed
- 1 cup frozen mixed vegetables
- 4 cups low-sodium beef broth
- 1 can no-salt-added diced tomatoes
- 1 teaspoon dried thyme
- 1 bay leaf
- Black pepper to taste
Instructions:
Brown the beef in a large pot over medium heat.
Add onion, carrots, and celery. Cook until softened.
Stir in potato, mixed vegetables, broth, tomatoes, thyme, and bay leaf.
Bring to a boil, then reduce heat and simmer for 30-40 minutes.
Season with black pepper and serve hot.
Traditional New England Clam Chowder
Ingredients:
- 4 slices bacon, diced
- 1 onion, chopped
- 2 celery stalks, diced
- 3 potatoes, peeled and cubed
- 2 cups clam juice
- 1 bay leaf
- 1/4 cup all-purpose flour
- 3 cups half-and-half
- 2 cans chopped clams, with juice
- Salt and pepper to taste
Instructions:
Cook bacon in a large pot until crispy. Remove and set aside.
Sauté onion and celery in bacon fat until soft.
Add potatoes, clam juice, and bay leaf. Simmer until potatoes are tender.
Whisk flour with 1 cup half-and-half. Stir into pot.
Add remaining half-and-half and clams with juice. Heat through.
Season with salt and pepper. Remove bay leaf.
Serve hot, topped with crispy bacon.
Spinach White Bean Soup
Ingredients:
- 2 cans white beans, drained and rinsed
- 4 cups vegetable broth
- 2 cloves garlic, minced
- 2 cups fresh spinach
- 1 tablespoon olive oil
- Salt and pepper to taste
- Grated Parmesan cheese (optional)
Instructions:
Heat olive oil in a pot over medium heat. Add garlic and cook for 30 seconds.
Add beans and broth. Bring to a boil, then reduce heat and simmer for 15 minutes.
Use an immersion blender to puree some of the soup, leaving some beans whole.
Stir in spinach and cook until wilted, about 2 minutes.
Season with salt and pepper. Serve hot, topped with Parmesan if you like.
Yellow Squash Soup
Ingredients:
- 2 lbs yellow squash, sliced
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 tbsp olive oil
- 4 cups low-sodium vegetable broth
- 1 tsp thyme
- Salt and pepper to taste
Instructions:
Heat olive oil in a large pot over medium heat. Add onion and garlic, cook until soft.
Add squash, thyme, and broth. Bring to a boil, then simmer for 15-20 minutes until squash is tender.
Use an immersion blender to puree the soup until smooth. Season with salt and pepper to taste.
Serve hot and enjoy your creamy, low-sodium yellow squash soup!
Spiced Split Pea Soup
Ingredients:
- 1 cup dried green split peas
- 2 medium potatoes, chopped
- 2 medium carrots, sliced
- 1 medium onion, chopped
- 1 celery rib, thinly sliced
- 1 teaspoon curry powder
- 4 cups low-sodium vegetable broth
- Salt and pepper to taste
Instructions:
Rinse the split peas and add them to your slow cooker.
Chop the vegetables and add them to the pot.
Sprinkle in the curry powder and pour in the broth.
Cover and cook on low for 6-8 hours or on high for 3-4 hours.
Stir the soup and season with salt and pepper to your liking.
Serve hot and enjoy your flavorful, low-sodium meal!
Turkey-Sweet Potato Soup
Ingredients:
- 1 pound sweet potatoes, peeled and cubed
- 1 onion, sliced
- 2 tablespoons butter
- 1 1/2 teaspoons dried sage
- 1 1/2 quarts low-sodium chicken broth
- 2 cups cooked turkey, diced
- 1/2 cup milk
- 2 tablespoons cornstarch
- Salt and pepper to taste
Instructions:
Melt butter in a large pot. Add onions and cook until soft.
Add sweet potatoes, sage, and broth. Bring to a boil, then simmer until potatoes are tender.
Stir in turkey and heat through.
Mix cornstarch with milk. Add to soup and stir until thickened.
Season with salt and pepper. Serve hot and enjoy!
Chicken Barley Soup
Ingredients:
- 1 tablespoon olive oil
- 1 cup chopped carrots
- 1 cup chopped onions
- 1/2 cup chopped celery
- 2 cloves garlic, minced
- 4 cups low-sodium chicken broth
- 2 chicken breasts
- 3/4 cup pearl barley
- 1 teaspoon dried parsley
- 2 bay leaves
- Salt and pepper to taste
Instructions:
Heat oil in a large pot over medium heat. Add carrots, onions, celery, and garlic. Cook for 5 minutes.
Pour in broth and add chicken breasts, barley, parsley, and bay leaves.
Bring to a boil, then reduce heat and simmer for 45-60 minutes until barley is tender.
Remove chicken, shred it, and return to the pot.
Season with salt and pepper to taste. Serve hot and enjoy your homemade soup!
Mushroom Barley Soup
Ingredients:
- 1 onion, diced
- 2 carrots, chopped
- 2 celery stalks, sliced
- 8 oz mushrooms, sliced
- 1/2 cup pearl barley
- 6 cups low-sodium vegetable broth
- 2 cloves garlic, minced
- 2 tbsp olive oil
- 1 bay leaf
- Salt and pepper to taste
Instructions:
Heat oil in a large pot. Add onion, carrots, and celery. Cook until soft, about 5 minutes.
Add mushrooms and garlic. Cook for 3 more minutes.
Pour in broth and add barley. Bring to a boil.
Reduce heat, add bay leaf, and simmer for 30-35 minutes until barley is tender.
Season with salt and pepper. Remove bay leaf before serving.
Enjoy your hearty, low-sodium mushroom barley soup!
Beefy Wild Rice Soup
Ingredients:
- 1 pound ground beef
- 6 cups water
- 2 large onions, chopped
- 3 celery ribs, chopped
- 1 cup uncooked wild rice
- 1/2 teaspoon Italian seasoning
Instructions:
Brown the ground beef in a large pot. Drain excess fat.
Add water, onions, celery, and wild rice to the pot.
Sprinkle in Italian seasoning and stir well.
Bring mixture to a boil, then reduce heat and simmer for 45-50 minutes.
Stir occasionally until rice is tender and soup has thickened.
Taste and adjust seasoning if needed. Serve hot and enjoy!
Pork Noodle Soup
Ingredients:
- 1/2 pound ground pork
- 4 cups low-sodium chicken broth
- 2 cups cooked egg noodles
- 1 cup sliced mushrooms
- 1/2 cup diced carrots
- 1/4 cup chopped onion
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 teaspoon ginger, grated
- Salt and pepper to taste
Instructions:
Heat olive oil in a pot over medium heat. Add onion, garlic, and ginger. Cook for 2-3 minutes.
Add ground pork. Brown for 5-7 minutes, stirring often.
Pour in chicken broth. Add carrots and mushrooms. Bring to a boil, then simmer for 10 minutes.
Stir in cooked noodles. Simmer for another 3-5 minutes.
Season with salt and pepper. Serve hot and enjoy!
Beet Borscht
Ingredients:
- 3 medium beets, peeled and diced
- 2 carrots, chopped
- 2 potatoes, cubed
- 1/2 cabbage, shredded
- 1 onion, diced
- 2 garlic cloves, minced
- 6 cups low-sodium vegetable broth
- 1 bay leaf
- 2 tbsp olive oil
- 2 tbsp vinegar
- Salt and pepper to taste
- Fresh dill for garnish
Instructions:
Heat olive oil in a large pot. Add onions, carrots, and garlic. Cook until soft, about 5 minutes.
Add beets, potatoes, and cabbage. Cook for 10 minutes, stirring occasionally.
Pour in broth and add bay leaf. Bring to a simmer and cook for 15 minutes.
Add vinegar and season with salt and pepper. Simmer for 5 more minutes or until vegetables are tender.
Remove bay leaf. Serve hot, garnished with fresh dill.
Garbanzo Bean Soup
Ingredients:
- 2 cans garbanzo beans, drained and rinsed
- 1 onion, diced
- 2 carrots, sliced
- 2 celery stalks, sliced
- 3 garlic cloves, minced
- 6 cups low-sodium vegetable broth
- 1 can diced tomatoes
- 1 tsp dried rosemary
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions:
Heat olive oil in a large pot over medium heat.
Add onion, carrots, celery, and garlic. Cook for 5 minutes until softened.
Pour in broth, tomatoes, and garbanzo beans. Stir in rosemary.
Bring to a boil, then reduce heat and simmer for 20 minutes.
Season with salt and pepper to taste.
Serve hot and enjoy your hearty garbanzo bean soup!
Tomato Soup
You’ll need:
- 4 cups no-salt-added canned tomatoes
- 1 cup low-fat milk
- 1/2 tsp garlic powder
- 1/4 tsp black pepper
- 1/4 tsp salt (optional)
- 1 1/2 cups fresh basil leaves
- 1/4 tsp baking soda
Instructions:
Mix tomatoes, milk, garlic powder, pepper, and salt in a pot.
Bring to a boil on high heat.
Lower heat and simmer for 15 minutes.
Add basil and cook for 5 more minutes.
Remove from heat and stir in baking soda.
Blend until smooth.
Serve hot with fresh basil on top.
Hearty Potato Soup
Ingredients:
- 4 large potatoes, peeled and diced
- 1 onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 4 cups low-sodium chicken broth
- 1 cup milk
- 2 tbsp olive oil
- 2 cloves garlic, minced
- 1 tsp dried thyme
- Salt and pepper to taste
Instructions:
Heat olive oil in a large pot. Add onions, carrots, and celery. Cook for 5 minutes.
Add garlic and thyme. Stir for 1 minute.
Add potatoes and broth. Bring to a boil, then simmer for 15 minutes.
Use an immersion blender to puree half the soup.
Stir in milk. Cook for 5 more minutes.
Season with salt and pepper. Serve hot.
Loso Vegetable Soup
Ingredients:
- 1 cup diced celery
- 1 cup diced carrots
- 1 cup diced onions
- 1 cup green beans, cut into 1-inch pieces
- 8 cups no-salt-added chicken stock
- 1 red bell pepper, chopped
- 1 zucchini, sliced
- 1 cup corn kernels
- 1 cup peas
- 2 Yukon gold potatoes, cubed
- 1 can no-salt-added diced tomatoes
- 1 lemon, juiced
- 1 tsp paprika
- 1 tsp dried thyme
- 1 tsp dried basil
- 1 bay leaf
Instructions:
Heat a large pot over medium heat. Add celery, carrots, and onions. Cook until softened.
Pour in the chicken stock and add green beans. Bring to a boil, then reduce heat.
Add bell pepper, zucchini, corn, peas, and potatoes. Simmer for 15 minutes.
Stir in diced tomatoes, lemon juice, and spices. Cook for 10 more minutes.
Remove bay leaf before serving. Enjoy your tasty, low-sodium soup!
Carrot And Coriander Soup
Ingredients:
- 1 pound carrots, chopped
- 1 onion, diced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 4 cups low-sodium vegetable broth
- 1 teaspoon ground coriander
- Fresh cilantro leaves
- Salt and pepper to taste
Instructions:
Heat oil in a large pot. Add onions and garlic, cook until soft.
Add carrots and ground coriander. Stir and cook for 3-4 minutes.
Pour in the broth. Bring to a boil, then simmer for 20-25 minutes until carrots are tender.
Blend the soup until smooth using an immersion blender or regular blender.
Season with salt and pepper to taste.
Serve hot, garnished with fresh cilantro leaves.
Carrot Ginger Soup
Ingredients:
- 1 pound carrots, chopped
- 1 onion, diced
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 4 cups low-sodium vegetable broth
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions:
Heat olive oil in a large pot over medium heat. Add onions and cook until soft, about 5 minutes.
Add garlic and ginger. Cook for another minute until fragrant.
Add carrots and broth. Bring to a boil, then reduce heat and simmer for 15-20 minutes until carrots are tender.
Use an immersion blender to puree the soup until smooth. If you don’t have one, carefully transfer to a regular blender in batches.
Season with salt and pepper to taste. Serve hot and enjoy your tasty, low-sodium carrot ginger soup!
Potato, Leek, And White Bean Soup
Ingredients:
- 2 leeks, chopped
- 3 potatoes, diced
- 1 can white beans, drained
- 4 cups vegetable broth
- 2 cloves garlic, minced
- 1 tbsp olive oil
- 1 tsp thyme
- Salt and pepper to taste
Instructions:
Heat olive oil in a large pot over medium heat. Add leeks and garlic, cooking until soft.
Add potatoes, beans, broth, and thyme. Bring to a boil, then simmer for 20 minutes.
Use a blender to puree the soup until smooth. Season with salt and pepper.
Serve hot and enjoy your creamy, low-sodium soup!
Green Pea And Basil Soup
Ingredients:
- 4 cups frozen green peas
- 1 cup fresh basil leaves
- 1 small onion, diced
- 2 cloves garlic, minced
- 4 cups low-sodium vegetable broth
- 2 tablespoons olive oil
- 1/4 cup plain Greek yogurt
- Salt and pepper to taste
Instructions:
Heat olive oil in a pot over medium heat. Add onion and garlic, cooking until soft.
Pour in vegetable broth and bring to a boil. Add peas and simmer for 5 minutes.
Remove from heat and add basil leaves. Blend the mixture until smooth.
Return soup to the pot and warm gently. Season with salt and pepper.
Serve hot with a dollop of Greek yogurt on top.
Cream Of Turkey & Wild Rice Soup
Ingredients:
- 2 tablespoons olive oil
- 1 cup diced mushrooms
- 1/2 cup diced celery
- 1/2 cup diced carrots
- 1/4 cup diced shallots
- 2 tablespoons flour
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 4 cups low-sodium chicken broth
- 1 cup cooked wild rice
- 2 cups cooked turkey, diced
- 1/2 cup heavy cream
Instructions:
Heat oil in a large pot over medium heat. Add mushrooms, celery, carrots, and shallots. Cook for 5 minutes, stirring often.
Sprinkle flour, salt, and pepper over the veggies. Cook for 2 more minutes, stirring constantly.
Pour in the broth and bring to a boil. Add the wild rice and reduce heat to low. Simmer for 10 minutes.
Stir in the turkey and cream. Cook for another 5 minutes until heated through.
Taste and add more salt and pepper if needed. Serve hot and enjoy your creamy turkey wild rice soup!
Chipotle Chicken & Vegetable Soup
Ingredients:
- 1 tablespoon olive oil
- 1 onion, diced
- 2 garlic cloves, minced
- 2 chipotle peppers in adobo, chopped
- 1 teaspoon ground cumin
- 4 cups low-sodium chicken broth
- 1 pound boneless, skinless chicken breast, cubed
- 2 cups mixed vegetables (carrots, celery, corn)
- Salt and pepper to taste
- Fresh cilantro for garnish
Instructions:
Heat oil in a large pot over medium heat. Add onion and garlic, cook for 2-3 minutes until soft.
Stir in chipotle peppers and cumin, cook for 1 minute.
Pour in broth and add chicken. Bring to a simmer, cover, and cook for 10 minutes.
Add vegetables, simmer for another 5-7 minutes until tender.
Season with salt and pepper. Serve hot, garnished with cilantro.
Red Lentil Soup With Saffron
Ingredients:
- 2 tbsp olive oil
- 1 onion, diced
- 2 carrots, chopped
- 2 celery stalks, chopped
- 3 garlic cloves, minced
- 2 tbsp tomato paste
- 1 tsp cumin
- 1 pinch saffron
- 1/2 tsp turmeric
- 6 cups low-sodium vegetable broth
- 1 cup red lentils
- 2 cups spinach
- Salt and pepper to taste
Instructions:
Heat oil in a large pot over medium heat.
Add onion, carrots, and celery. Cook for 7-10 minutes until soft.
Stir in garlic, tomato paste, cumin, saffron, and turmeric. Cook for 1 minute.
Pour in broth and add lentils. Bring to a boil, then simmer for 20 minutes.
Add spinach and cook for 5 more minutes.
Season with salt and pepper. Serve hot and enjoy your tasty soup!