Low Sodium Hearty Winter Greens Soup

Warm up with a nourishing bowl of Low Sodium Hearty Winter Greens Soup, a wholesome and flavorful dish packed with nutrient-rich kale and Swiss chard. This vibrant soup features a medley of sautéed onions, carrots, and celery, gently simmered in low-sodium vegetable broth infused with aromatic dried thyme and rosemary. A splash of fresh lemon juice brightens each spoonful, while a garnish of parsley and red pepper flakes adds a fresh and mildly spicy finish. Perfect for chilly days, this heart-healthy, plant-based soup is easy to prepare in under an hour and ideal for anyone seeking a cozy, low-salt option without compromising on flavor. Whether enjoyed as a light lunch or paired with crusty bread for a satisfying dinner, this soup is a wintertime essential!

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 large onion
• 4 garlic cloves
• 3 medium carrots
• 2 celery stalks
• 4 cups kale leaves
• 4 cups Swiss chard leaves
• 6 cups low-sodium vegetable broth
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 0.5 teaspoon ground black pepper
• 1 tablespoon lemon juice
• 0.5 cup fresh parsley
• 0.25 teaspoon red pepper flakes

Directions

Step 1

1. Dice the onion and mince the garlic. Peel and slice the carrots and chop the celery stalks.

Step 2

2. Heat the olive oil in a large pot over medium heat. Add the diced onion and cook for 5 minutes, stirring occasionally, until the onion is translucent.

Step 3

3. Add the minced garlic, sliced carrots, and chopped celery to the pot. Sauté for another 5 minutes, until the vegetables start to soften.

Step 4

4. While the vegetables are cooking, remove the tough stems from the kale and Swiss chard, and roughly chop the leaves.

Step 5

5. Add the chopped kale and Swiss chard to the pot. Stir them in until the greens start to wilt, about 3-4 minutes.

Step 6

6. Pour in the low-sodium vegetable broth and add the dried thyme, dried rosemary, and ground black pepper. Bring the soup to a boil.

Step 7

7. Once boiling, reduce the heat to a simmer, cover the pot, and let the soup cook for 25 minutes, allowing the flavors to meld together.

Step 8

8. After 25 minutes, taste and adjust the seasoning if necessary. Stir in the lemon juice for brightness.

Step 9

9. Serve the soup hot, garnished with freshly chopped parsley and a pinch of red pepper flakes for a touch of heat if desired.

Nutrition Facts

Serving size	(2512.1g)

Amount per serving	% Daily Value*
Calories	726.4

Total Fat 32.5g	0%
Saturated Fat 5.1g	0%
Polyunsaturated Fat 2.9g
Cholesterol 0mg	0%
Sodium 1784.7mg	0%
Total Carbohydrate 97.2g	0%
Dietary Fiber 21.9g	0%
Total Sugars 29.6g
Protein 23.0g	0%

Vitamin D 0IU	0%
Calcium 820.7mg	0%
Iron 15.5mg	0%
Potassium 5030.7mg	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: 37.8%

Protein: 11.9%

Carbs: 50.3%