No-Fat Low-Salt Soup
A hearty, low-salt vegetable soup packed with corn, green beans, tomatoes, and carrots, perfect for those seeking a healthy, flavorful, salt-free option.
Ingredients
- 1 can no-salt kernel corn ⓘ
- 1 can no-salt French green beans ⓘ
- 1 (6 oz.) no-salt tomato paste ⓘ
- 1 can no-salt whole tomatoes ⓘ
- 6 medium carrots, sliced ⓘ
- 5 medium potatoes, peeled and quartered ⓘ
- 3 small onions, peeled and quartered ⓘ
- 2 tsp. oregano ⓘ
- 1/2 tsp. black pepper ⓘ
- 1/8 tsp. celery seed ⓘ
- 1 tsp. dried parsley ⓘ
- 2 Tbsp. Worcestershire sauce ⓘ
Instructions
- In a large pot, combine all ingredients.
- Bring the mixture to a boil.
- Reduce heat and cover, cooking for 5 minutes.
- Simmer for one hour, checking the water level occasionally.
Tips & Substitutions
For added flavor, consider sautéing the onions before adding them to the pot. You can substitute fresh herbs for dried ones if you have them on hand; fresh parsley or thyme would work well. If you want a thicker soup, blend a portion of it and return it to the pot. This soup pairs wonderfully with Plain Boiled Rice for a heartier meal.
Serving Suggestions
Serve this nutritious soup hot, garnished with a sprinkle of fresh parsley or a drizzle of olive oil. It pairs well with crusty bread or a side salad for a complete meal. For an adventurous twist, try it alongside Butterflied Lamb In Mustard Sauce for a robust dinner option.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to four days. When reheating, add a splash of water to maintain the desired consistency and heat on the stove over medium-low heat until warmed through. You can also freeze this soup in portions for up to three months.
Nutrition & Diet Analysis (per serving)
Each serving of No-Fat Low-Salt Soup contains roughly 440 calories, with 15g protein, 95g carbohydrates, and 4g fat. It is an excellent source of vitamin A (294% of the Daily Value), dietary fiber (105% of the Daily Value), and potassium (59% of the Daily Value). Note that it is relatively high in sodium, at 847mg per serving (37% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I add protein to this soup?
Absolutely! You can easily add cooked chicken, turkey, or even beans for a vegetarian option. If using beans, consider adding them towards the end of cooking to prevent them from becoming mushy.
How can I adjust the spice level?
To adjust the spice level, consider adding a pinch of red pepper flakes or a few dashes of hot sauce. You can also experiment with spices like cumin or smoked paprika for additional depth without increasing the heat.
Is this soup suitable for meal prep?
Yes, this soup is perfect for meal prep! It stores well and flavors often deepen after sitting. Just make sure to cool it completely before refrigerating or freezing to maintain freshness.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).