This No Salt Vegan Vegetable Soup is healthy, gluten-free, oil-free, contains only 110 calories per serving with no added salt (NAS). It’s a low sodium vegetable soup recipe that’s whole food plant based (WFPB), easy to make, and a most excellent choice if you’re looking for something light, nutritious and delicious.
It’s back to plant-based basics with my Vegan Vegetable Soup that’s loaded with fresh vegetables and uses no added salt. This hearty soup is nutrient-dense, high protein, low fat, low calorie, and high fiber. The word that comes to mind when I think about this recipe is sustainability, the guiding influence behind my work and perhaps yours, too!
Health Benefits of Vegan Vegetable Soup
Like my creamy Wild Rice Mushroom Soup and my oil-free Creamy Chickpea Soup, this vegan vegetable soup is soup-er-duper healthy. It’s bursting with fresh seasonal vegetables including yellow squash, potatoes, carrots and more. The white beans make it rich with fiber and protein. It’s low in calories, at only 100 calories per bowl, oil-free, no-added salt, gluten-free, refined sugar-free. WoW, the health benefits in one simple bowl are amazing.
In addition to its health benefits, this low sodium vegetable soup is also plentiful. If you’re looking for a Vegan Vegetable Soup recipe that will feed your family for a week, look no further. You can make a huge pot of this and eat it all week like we did. Or, eat half of it and freeze the rest. Just remember while preparing this meal, when it comes to adding vegetables to the pot, think the more the merrier like in these easy Vegan Vegetable Fritters!
Recommended Daily Amount of Fruits & Veggies
WoW, did you know The American Heart Association recommends eating 8 or more fruits and vegetables every day? For an average adult eating 2000 calories a day, this means consuming 4.5 cups. If this seems impossible, just think – healthy soups like this one that are packed with fresh veggies and a protein source are a great way to meet this requirement (Source).
For more soup recipes, check out these 28 Vegan Soup Recipes from food bloggers around the world.
Another Amazing Benefit of Soup Consumption
Check this out: a study published in The British Journal of Nutrition finds that soup consumers have a lower body weight and smaller waist circumference than non-soup consumers. They also report that soup consumption is associated with a decreased intake of total fat as well as an increased intake in carbohydrates, protein, dietary fiber, vitamins and minerals.
You can increase your soup intake by adding recipes like this low sodium vegetable soup or this Guinness Irish Stew to your daily routine. Or simply vow to include it in your meal planning a few days a week.
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Healthy Vegan Vegetable Soup (Oil-free, WFPB, No added Salt)
- ¼ cup vegetable broth low sodium is preferred
- 4 cloves garlic minced
- 1.5 cups red onion or 1 medium
- 4 large carrots coarsely chopped
- 10 oz crushed tomatoes I used Rotel
- 2 med green bell pepper coarsely chopped
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
- 6-8 cups water divided; you can substitute 2-4 cups water with vegetable broth
- 15 oz can tomato sauce
- 6 oz tomato paste
- 15 oz white beans low sodium
- 2 large potatoes coarsely chopped
- 1.5 large yellow squash coarsely chopped
- 2 tablespoon lemon juice fresh squeezed
- 1 teaspoon ground pepper
- 2 tablespoon fresh thyme for garnish
- In large skillet, saute garlic and onion in vegetable broth over medium heat for about 5 minutes. Add carrots, crushed tomatoes and bell pepper and give it a quick stir until well-combined. Add onion and garlic powders and 2 cups of water and stir thoroughly allowing to simmer for 5 to 8 minutes, until almost fork-tender.
- Meanwhile, in large pot, add tomato sauce, tomato paste and 2 more cups of water while cooking over medium heat. Add white beans, yellow squash, potato, lemon juice and pepper and give it a whirl. Bring to boil, then reduce heat to medium.
- Add vegetables and spices from skillet to tomato mixture. Combine and cook over medium heat for 20 minutes or so until all vegetables are fork-tender. Garnish with your favorite toppings and serve immediately.