Healthy Recipes Nutrient-Focused Diets Low-Sodium Recipes Low-Sodium Soup Recipes 21 Comforting Low-Sodium Soups for Heart Health By Sadie Schulte Sadie Schulte Sadie Schulte is EatingWell's editorial apprentice. She attends Iowa State University, where she is a senior studying advertising and fashion communications. During her time at college, she has worked as a reporter at the campus newspaper, the Iowa State Daily, where she writes about culture and lifestyle. EatingWell's Editorial Guidelines Updated on October 5, 2023 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Trending Videos Close this video player Photo: Photographer: Jen Causey, Prop Stylist: Claire Spollen, Food Stylist: Ali Ramee Embrace the changing seasons by cozying up to the ultimate comfort meal: a warm, healthy bowl of soup. Each recipe meets our heart-healthy nutrition parameters, focusing on ingredients that are low in sodium and saturated fats like lean proteins, healthy fats and fiber-packed veggies. Recipes like our Cream of Turkey Wild Rice Soup and Cabbage White Bean Soup are some of our favorite picks for a flavorful lunch or dinner as the weather gets colder. 01 of 21 Red Lentil Soup with Saffron View Recipe Jacob Fox This hearty red lentil soup uses spices common in Persian cuisine: turmeric, cumin and saffron. Enjoy it with a warm baguette or steamed rice. 02 of 21 Moroccan-Inspired Chicken & Sweet Potato Soup View Recipe This healthy chicken soup recipe gets bold Moroccan flavor from sweet potatoes, cumin, cinnamon, cayenne pepper and a touch of fiery harissa. To get a homemade stock flavor using store-bought broth, we simmer bone-in chicken breasts in the broth before adding the rest of the soup ingredients. 03 of 21 Cream of Turkey & Wild Rice Soup View Recipe Got leftover cooked chicken or turkey? Cook up a pot of soup! This low-sodium soup recipe is a healthier twist on a classic creamy turkey and wild rice soup that hails from Minnesota. Serve with a crisp romaine salad and whole-grain bread. 04 of 21 Chipotle Chicken & Vegetable Soup View Recipe This healthy chicken and vegetable soup recipe is perfect for when you're in the mood for comfort food. The small amount of chipotle peppers in adobo sauce gives it a mild spice level. For a spicier soup, stir in up to 2 tablespoons chipotle peppers. Look for the small cans of smoked chipotle peppers in adobo sauce near other Mexican ingredients in well-stocked supermarkets. Once opened, refrigerate for up to 2 weeks or freeze for up to 6 months. 05 of 21 Curried Sweet Potato & Peanut Soup View Recipe In this flavorful soup recipe, sweet potatoes simmer in a quick coconut curry, resulting in a creamy, thick broth punctuated by notes of garlic and ginger. We love peanuts for their inexpensive price and versatile flavor. They're also a great source of protein--1 ounce has 7 grams. 06 of 21 Hearty Tomato Soup with Beans & Greens View Recipe Garlicky kale and creamy white beans elevate simple canned tomato soup into a 10-minute lunch or dinner that really satisfies. Use a soup with tomato pieces for a heartier texture. Look for a brand that's low- or reduced-sodium, with no more than 450 mg sodium per serving. 07 of 21 Pesto Chicken & Cannellini Bean Soup View Recipe This healthy, Italian-inspired chicken soup recipe is loaded with fiber-rich vegetables and beans and gets an extra boost of flavor from a swirl of pesto at the end. To get a homemade stock flavor using store-bought broth, we simmer bone-in chicken breasts in the broth before adding the rest of the soup ingredients. 08 of 21 Cabbage & White Bean Soup View Recipe Photographer: Jen Causey, Prop Stylist: Claire Spollen, Food Stylist: Ali Ramee This cabbage and white bean soup is easy and flavorful. Avoid browning the leeks and garlic, as it can make the soup bitter. If you want to make this soup vegan, use vegan-friendly pesto and omit the Parmesan rind. 09 of 21 Loaded Black Bean Nacho Soup View Recipe Jazz up a can of black bean soup with your favorite nacho toppings, such as cheese, avocado and fresh tomatoes. A bit of smoked paprika adds a bold flavor kick, but you can swap in any warm spices you prefer, such as cumin or chili powder. Look for a soup that contains no more than 450 mg sodium per serving. 10 of 21 Italian Egg-Drop Soup View Recipe Italian egg-drop soup, Stracciatella, is traditionally a light soup made with just chicken broth, eggs and herbs. We added pasta, chickpeas and arugula to turn it into a meal. Serve with: Garlic bread and Caesar salad. 11 of 21 Shredded Beef Soup with Stuffed Mini Peppers View Recipe This easy-to-make, flavorful Mexican-inspired beef soup is packed with protein to keep you feeling full and satisfied. You can prepare the Stuffed Mini Peppers as the soup is simmering on the stove or prepare them beforehand and reheat them in a warm oven just before serving. 12 of 21 Sichuan Ramen Cup of Noodles with Cabbage & Tofu View Recipe The Sichuan province in the southwestern corner of China is known for its fiery dishes. Here, the richness of tahini tempers the spicy chile paste in this cup-of-noodles-style mason jar soup recipe. You can grind the Sichuan peppercorns in a spice grinder or mortar and pestle, or crush them with the bottom of a heavy skillet. 13 of 21 Mushroom and Beef Soup View Recipe Kale adds vitamins and an enticing cabbage-like flavor to this mushroom and beef soup. Be sure to use fresh kale as it can become pungent if stored too long. 14 of 21 Chicken Soup with Recaito & Potatoes View Recipe Photographer: Jen Causey; Food Stylist: Ali Ramee; Prop Stylist: Claire Spollen This hearty chicken soup builds flavor quickly, thanks to store-bought recaito, a cooking base made from culantro, onions, sweet peppers and garlic. Each bite is packed with veggies, including potatoes, carrots and red bell pepper. Lime juice finishes the dish to add brightness. 15 of 21 Salmon Chowder View Recipe The flavor of this salmon chowder recipe is greatly enhanced by adding either fresh dill or dried tarragon: each herb lends its own distinctive flavor to the soup. To give this soup a thick, chowder texture, we use instant mashed potatoes, which eliminates the need for heavy cream or butter. Leftover mashed potatoes work too, but give a slightly less-velvety texture. 16 of 21 Meatball-Barley Soup View Recipe Homemade meatballs flavored with garlic and rosemary take center stage in this simple 1-hour soup recipe. Great Northern beans and barley add a healthy dose of protein and fiber to this hearty and filling dish. 17 of 21 Pho-Inspired Beef Noodle Soup View Recipe Pho is a traditional Vietnamese noodle dish made with rice noodles and meat, and served in a flavorful, clear broth with a multitude of garnishes. For this recipe, we've used unsalted beef broth seasoned with garlic, ginger, pepper, cinnamon, and clove. Star anise and ngo gai (culantro) are also commonly used to flavor the broth. It simmers for just 15 minutes, becoming infused with the flavor of the spices, but broth for traditional pho may simmer for hours. For garnishing, we've lined up bean sprouts, scallions, basil, chiles and lime, but you could also use cabbage, mint or cilantro. One of the best parts of this dish is how customizable it is. 18 of 21 Healthy Chicken Tortilla Soup View Recipe Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey Bulat Rather than using store-bought tortilla chips, which are usually deep-fried, we skip the mess (and dangerous hot oil) by baking the corn tortillas instead. The result is a crispy topping that saves on sodium and completes a bowl of this healthy chicken soup. 19 of 21 Split Pea Soup with Ham Bone View Recipe Photographer: Victor Protasio, Food Stylist: Emily Nabors Hall Split pea soup gets its smokiness from a ham bone and a dash of smoked paprika. The split peas break down as they cook, picking up flavor and delivering a creamy texture to this rich and warming soup. 20 of 21 Vegan Carrot-Ginger Soup View Recipe Caitlin Bensel In this vegan carrot soup, harissa adds a hint of heat, which is beautifully balanced by the sweetness of the carrots and the floral notes from the lime. Chopped almonds and cilantro top the soup, adding a nutty finish. 21 of 21 Beef Soup with Root Vegetables View Recipe Potatoes, turnips, and sweet potatoes add a touch of sweetness to traditional beef soup in this low-calorie recipe. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit