Low Sodium Hearty Vegetable Soup with Rustic Bread

Warm up with a bowl of this comforting Low Sodium Hearty Vegetable Soup paired with freshly baked rustic bread for the ultimate wholesome meal. Bursting with vibrant colors and flavors, this soup is a nourishing medley of fresh vegetables like carrots, celery, zucchini, and kale, complemented by protein-packed cannellini beans and no-salt-added diced tomatoes. Seasoned with aromatic herbs like thyme and basil, and simmered in a low-sodium vegetable broth, it’s a heart-healthy delight perfect for any time of year. The rustic whole wheat bread, made from scratch, adds the perfect crusty companion for dipping and savoring. Quick to prepare and ideal for meal prep, this recipe offers a satisfying balance of hearty flavors and low-sodium goodness, making it an excellent choice for health-conscious eaters and soup lovers alike.

Nutriscore Rating: 81/100

Prep Time:30 mins

Cook Time:45 mins

Total Time:75 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 3 garlic cloves, minced
• 2 medium carrots, sliced
• 2 celery stalks, sliced
• 1 medium red bell pepper, chopped
• 1 medium zucchini, diced
• 6 cups low sodium vegetable broth
• 1 bay leaf
• 1 teaspoon dried thyme
• 1 teaspoon dried basil
• 0.5 teaspoon ground black pepper
• 2 cups kale, chopped
• 1 15-ounce can canned no-salt-added diced tomatoes
• 1 15-ounce can cooked cannellini beans, rinsed and drained
• 3 cups whole wheat flour
• 1 packet active dry yeast
• 1 tablespoon honey
• 1.5 cups warm water

Directions

Step 1

To make the rustic bread, combine the warm water, honey, and yeast in a large bowl, stirring gently. Allow it to sit for 5-10 minutes until foamy.

Step 2

Add the whole wheat flour to the yeast mixture gradually, mixing until a dough forms. Knead the dough for 8-10 minutes on a lightly floured surface until smooth.

Step 3

Place the dough in a lightly oiled bowl, cover it with a damp cloth, and let it rise in a warm area for about 1 hour or until doubled in size.

Step 4

While the dough is rising, heat olive oil in a large pot over medium heat. Add the chopped onion and garlic, cooking until softened, about 3 minutes.

Step 5

Stir in the carrots, celery, and red bell pepper. Cook for another 5 minutes, stirring occasionally.

Step 6

Add zucchini, low sodium vegetable broth, bay leaf, dried thyme, dried basil, and ground black pepper to the pot. Bring to a boil, then reduce the heat and simmer for 15 minutes.

Step 7

Stir in the chopped kale, diced tomatoes, and cannellini beans. Continue to simmer for another 10 minutes until the vegetables are tender and flavors melded. Remove the bay leaf before serving.

Step 8

Preheat the oven to 375°F (190°C). Punch the dough down and shape it into a round or oval loaf. Place it on a baking sheet lined with parchment paper.

Step 9

Bake the bread in the preheated oven for 25-30 minutes until the crust is golden brown and sounds hollow when tapped.

Step 10

Let the bread cool on a wire rack before slicing. Serve the hearty vegetable soup with slices of the rustic bread.

Nutrition Facts

Serving size	(4012.4g)

Amount per serving	% Daily Value*
Calories	2419.5

Total Fat 41.2g	0%
Saturated Fat 6.7g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1285.5mg	0%
Total Carbohydrate 449.3g	0%
Dietary Fiber 97.2g	0%
Total Sugars 65.0g
Protein 105.8g	0%

Vitamin D 0IU	0%
Calcium 931.8mg	0%
Iron 33.0mg	0%
Potassium 7796.4mg	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: 14.3%

Protein: 16.3%

Carbs: 69.4%