As convenient as canned soups are, they’re also packed with sodium and unpronounceable ingredients galore. A can of tomato soup can yield up to 500 milligrams of sodium, and in other soup varieties, there can be even more. Luckily, you can easily make your soup homemade and keep the sodium, calories, and preservatives at bay. ‘Tis the season for soup, and ’tis the season to swap out store-bought sodium and swap in real, wholesome foods. Try these six low-sodium soups we’re highlighting today and experience what healthy and hearty soup takes like.
1. Vegetable Carrot Soup
This first soup recipe from Taste of Home yields one-fifth the amount of sodium the typical store-bought brand boasts. According to Taste of Home, one serving has 136 calories, 116 milligrams of sodium, and 5 grams of protein. You can’t beat that. The soup is a blend of carrots, potatoes, celery, and onions, and nutmeg and pepper top it off. Vegetable carrot soup’s rich golden color will look great on your dinner table, and it is delicious, too.
- 3 cups thinly sliced carrots
- 1 cup chopped onion
- ⅔ cup chopped celery
- 1½ cups diced peeled potatoes
- 1 garlic clove, minced
- ½ teaspoon sugar
- 2 teaspoons canola oil
- 4 cups reduced-sodium chicken broth
- Dash ground nutmeg
- Pepper to taste
Directions: In a Dutch oven or soup kettle over medium-low heat, saute carrots, onion, celery, potatoes, garlic, and sugar in oil for 5 minutes. Add broth, nutmeg and pepper; bring to a boil. Reduce heat; cover and simmer for 30-40 minutes or until vegetables are tender.
Remove from the heat and cool to room temperature. Puree in batches in a blender or food processor. Return to the kettle and heat through.