Low Sodium Vegetable Cream Soup

Experience a comforting bowl of Low Sodium Vegetable Cream Soup, a heartwarming dish that’s as nutritious as it is delicious. Bursting with vibrant flavors from fresh vegetables like zucchini, carrots, and potatoes, this creamy soup skips heavy dairy for a velvety blend of unsweetened plant-based milk. Simmered with aromatic dried thyme and oregano, and pureed to silky perfection, it’s a wholesome, low-sodium alternative to traditional cream soups. Perfect for cozy nights or meal prepping, this quick and easy recipe comes together in just 45 minutes and serves as a satisfying, healthy option for the whole family. Garnish with fresh parsley for an elegant final touch!

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons Olive oil
• 1 medium Yellow onion, diced
• 3 cloves Garlic, minced
• 2 stalks Celery, chopped
• 2 medium Carrots, peeled and chopped
• 1 medium Zucchini, diced
• 1 medium Potato, peeled and diced
• 4 cups Low sodium vegetable broth
• 1 cup Unsweetened plant-based milk (e.g., almond, oat, or cashew milk)
• 1 teaspoon Dried thyme
• 1 teaspoon Dried oregano
• 0.5 teaspoon Ground black pepper
• 2 tablespoons Fresh parsley, chopped (for garnish)

Directions

Step 1

In a large pot, heat the olive oil over medium heat.

Step 2

Add the diced yellow onion and sauté for 3-4 minutes, or until softened and translucent.

Step 3

Stir in the minced garlic, celery, and carrots, and cook for an additional 3 minutes.

Step 4

Add the zucchini, potato, dried thyme, and dried oregano, stirring to combine.

Step 5

Pour in the low sodium vegetable broth and bring the mixture to a boil.

Step 6

Reduce the heat to low, cover the pot with a lid, and simmer for 20 minutes or until the vegetables are tender.

Step 7

Using an immersion blender, carefully puree the soup in the pot until smooth. Alternatively, you can transfer the soup in batches to a blender, blending until smooth before returning it to the pot.

Step 8

Stir in the unsweetened plant-based milk and season with ground black pepper to taste. Heat the soup gently for 5 minutes, being careful not to let it boil.

Step 9

Serve the soup hot, garnished with freshly chopped parsley.

Nutrition Facts

Serving size	(1939.8g)

Amount per serving	% Daily Value*
Calories	649.6

Total Fat 31.9g	0%
Saturated Fat 4.7g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 877.8mg	0%
Total Carbohydrate 83.4g	0%
Dietary Fiber 11.8g	0%
Total Sugars 20.3g
Protein 13.8g	0%

Vitamin D 100.0IU	0%
Calcium 682.8mg	0%
Iron 5.7mg	0%
Potassium 3008.0mg	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: 42.5%

Protein: 8.2%

Carbs: 49.4%