Low Sodium Hearty Vegetable Pasta Soup

Warm up with a bowl of Low Sodium Hearty Vegetable Pasta Soup, a comforting and nutrient-packed dish that’s as nourishing as it is flavorful. This vibrant soup features a medley of fresh vegetables—carrots, zucchini, celery, and red bell pepper—simmered in a rich, low-sodium vegetable broth infused with aromatic herbs like thyme, oregano, and basil. Whole-grain pasta adds a satisfying heartiness, while kale provides a boost of greens without compromising on taste. A squeeze of fresh lemon juice brightens the flavor profile, making each spoonful irresistible. Ready in under an hour, this easy-to-make soup is perfect for healthy weeknight dinners or meal prep, and it’s garnished with parsley for an extra touch of freshness. Low-sodium and full of wholesome goodness, it’s a feel-good recipe that doesn’t skimp on flavor!

Nutriscore Rating: 84/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 6

Ingredients

• 2 tablespoons Olive oil
• 1 medium Onion, diced
• 3 units Garlic cloves, minced
• 2 medium Carrots, sliced
• 2 medium Celery stalks, chopped
• 1 medium Zucchini, chopped
• 1 medium Red bell pepper, diced
• 6 cups Low sodium vegetable broth
• 14.5 oz can Diced tomatoes, no salt added
• 1 teaspoon Thyme, dried
• 1 teaspoon Oregano, dried
• 1 teaspoon Basil, dried
• 1 cup Whole-grain pasta (small shapes like ditalini or elbow)
• 2 cups Kale, chopped
• 0.5 teaspoon Black pepper, freshly ground
• 2 tablespoons Lemon juice
• 0.25 cup Fresh parsley, chopped (optional for garnish)

Directions

Step 1

Heat the olive oil in a large soup pot over medium heat.

Step 2

Add the diced onion and sauté for 3-4 minutes until translucent.

Step 3

Stir in the minced garlic and cook for another 1 minute until fragrant.

Step 4

Add the sliced carrots and chopped celery to the pot, and cook for 5 minutes, stirring occasionally.

Step 5

Add the chopped zucchini and diced red bell pepper to the pot, and cook for an additional 3-4 minutes.

Step 6

Pour in the low sodium vegetable broth and the can of diced tomatoes with their juices.

Step 7

Stir in the thyme, oregano, and basil.

Step 8

Bring the soup to a boil over high heat, then reduce to a simmer and cover. Let it cook for about 15 minutes.

Step 9

Add the whole-grain pasta to the soup and cook for about 10 minutes, or until the pasta is al dente.

Step 10

Stir in the chopped kale and cook for another 2-3 minutes until wilted.

Step 11

Season the soup with black pepper to taste. Adjust with more herbs if desired.

Step 12

Stir in the lemon juice to brighten the flavors.

Step 13

Serve the soup warm, garnished with fresh parsley if desired.

Nutrition Facts

Serving size	(2989.6g)

Amount per serving	% Daily Value*
Calories	1534.8

Total Fat 38.8g	0%
Saturated Fat 6.3g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1189.5mg	0%
Total Carbohydrate 262.2g	0%
Dietary Fiber 46.7g	0%
Total Sugars 45.0g
Protein 54.2g	0%

Vitamin D 0IU	0%
Calcium 782.9mg	0%
Iron 23.2mg	0%
Potassium 5376.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 21.6%

Protein: 13.4%

Carbs: 64.9%