No Salt Vegetable Soup (Oil-Free)
This No Salt 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 a vegetable soup recipe that’s light, nutritious and delicious.
It’s back to plant-based basics with my healthy Vegetable Soup that’s loaded with fresh vegetables and requires 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!
TIP – this recipe pairs well with my Vegan Biscuit Recipe, no yeast Vegan Naan or my swirled Vegan Garlic Bread. And if you love soup, you must try my Instant Pot Butternut Squash Soup and my creamy Wild Rice Mushroom Soup.
Health Benefits of Vegan Vegetable Soup
Like my creamy Wild Rice Mushroom Soup and my oil-free Creamy Chickpea Soup, this 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 recipe 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.
Related Recipes You’ll Love
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Healthy Vegan Vegetable Soup (Oil-free, WFPB, No added Salt)
Ingredients
- 1/4 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
- 1/2 tsp onion powder
- 1/2 tsp 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 tbsp lemon juice fresh squeezed
- 1 tsp ground pepper
- 2 tbsp fresh thyme for garnish
Instructions
- 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.
I have just begun my plant based journey. Tomato sauce is too acidic for my husband so I was trying to make a flavorful soup without the tomato base. I made this soup with the following changes and it is delicious!
1. I did use one can of Rotel.
2. I used 5 cups of Veggie broth and one cup of water.
3. I used one zuchinni and one summer squash.
4. I added mushrooms, red cabbage and a handful of power greens at the end.
I personally added some nutritional yeast as a topper.
So happy for you Karen and glad you loved the soup. I really like the changes you made and am happy you shared them with me and my readers. Do keep me posted if you try other recipes.
What are the dried herbs you see ? Only garlic powder and onion powder are listed and rotels herbs are stewed with the tomatoes.
Hi Ronda, I believe I just sprinkled some dried thyme on top of the soup. Thanks for pointing it out. I will add it into the recipe.
What are the nutritional values?
Hi, so sorry Debra. I just added them in. Thanks for pointing that out. I changed recipe plugins and it did not transfer correctly. Thanks again!