Amy’s Light in Sodium soup is a lower-sodium take on a comforting vegetable-and-bean soup, made with unsalted broth, tomatoes, beans, and everyday vegetables. This homemade version is easy to adjust at the table, since lemon, herbs, and black pepper bring flavor without relying on much added salt.
Ingredients
- 1 tablespoon (15 ml) olive oil
- 1 medium yellow onion, diced, about 1 cup (150 g)
- 2 medium carrots, peeled and diced, about 1 cup (130 g)
- 2 celery ribs, diced, about 1 cup (100 g)
- 3 garlic cloves, minced, about 1 tablespoon (9 g)
- 1 teaspoon dried oregano (1 g)
- ½ teaspoon dried thyme (0.5 g)
- ¼ teaspoon freshly ground black pepper (0.5 g), plus more to taste
- 1 can (14.5 ounces/411 g) no-salt-added diced tomatoes, with juices
- 6 cups (1.42 L) no-salt-added vegetable broth
- 1 medium russet potato, peeled and diced into ½-inch pieces, about 1½ cups (225 g)
- 1 can (15 ounces/425 g) no-salt-added cannellini beans, drained and rinsed
- 2 cups (60 g) chopped kale or baby spinach
- 1 tablespoon (15 ml) fresh lemon juice, plus more to taste
- 1 tablespoon (4 g) chopped fresh parsley
Instructions
- Prepare the vegetables. Dice the onion, carrots, celery, and potato into similarly sized pieces so they cook evenly. Mince the garlic, rinse and drain the beans, and chop the greens. This prep takes about 20 minutes.
- Soften the aromatics. Warm the olive oil in a large heavy-bottomed pot over medium heat. Add the onion, carrots, and celery. Cook for 6–8 minutes, stirring every so often, until the onion is translucent and the vegetables are beginning to soften. If anything starts to brown quickly, lower the heat.
- Add garlic and herbs. Stir in the garlic, oregano, thyme, and black pepper. Cook for 30 seconds, just until fragrant; avoid letting the garlic darken, which can make it taste bitter.
- Simmer the soup. Add the diced tomatoes with their juices, vegetable broth, and potato. Bring to a gentle boil, then reduce the heat to maintain a steady simmer. Partially cover the pot and cook for 18–22 minutes, until the potato and carrots are tender when pierced with a fork.
- Add the beans and greens. Stir in the cannellini beans and kale. Simmer uncovered for 5 minutes, until the beans are hot and the kale has softened. If using baby spinach instead, stir it in during the final 1–2 minutes so it stays tender.
- Finish and taste. Remove the pot from the heat. Stir in the lemon juice and parsley. Taste before adding anything else: for more flavor, try another squeeze of lemon, a grind of pepper, or a little extra oregano. Serve warm.
Tips
- Check labels, not just the front of the package. Choose broth, tomatoes, and beans marked no-salt-added when available. “Reduced sodium” products can still vary considerably in sodium; compare labels if that matters for your meal.
- Rinse canned beans well. Draining and rinsing removes some of the packing liquid and helps keep its flavor from dominating. If you only have regular canned beans, rinsing helps, but the finished soup will contain more sodium.
- Keep the simmer gentle. A hard boil can break down the potato and beans and make the broth cloudy. Cut the potato into even pieces and start checking it at 18 minutes so it does not turn mushy.
- Adjust seasoning in small steps. Lemon juice and herbs can make a low-salt soup taste brighter, but too much lemon can make it sharp. Add it gradually, and let each addition settle into the broth before tasting again.
Serving Suggestions
Serve a bowl on its own for a light meal, or pair it with unsalted or lightly salted whole-grain toast, a simple green salad, or a small grilled cheese sandwich. A spoonful of plain yogurt can add creaminess, while a little extra parsley and black pepper make a fresh garnish. If you are keeping sodium low, check bread, cheese, and prepared toppings too, since they can contribute more salt than expected.
Variations
Make it heartier: Add ½ cup (90 g) rinsed no-salt-added brown rice with the broth and simmer until the rice is tender, following the package timing. You may need to add 1–2 cups (240–480 ml) extra broth because rice absorbs liquid.
Use other vegetables: Replace the potato with 1½ cups (180 g) diced zucchini, adding it for the final 10 minutes so it does not become too soft. Chopped green beans also work; add them with the potato for a longer cook.
Make it creamier: Mash about ½ cup (85 g) of the cooked beans against the side of the pot, then stir them back in. This thickens the soup without cream or a separate blender step.
Change the greens: Swiss chard or collard greens can replace kale. Remove tough stems and simmer the chopped leaves for 8–12 minutes, checking for tenderness. Spinach needs only a brief finish.
Storage and Reheating
Cool leftovers promptly and refrigerate them within 2 hours of cooking, in shallow airtight containers. The soup keeps for 3–4 days in the refrigerator. Reheat only the portion you plan to eat on the stovetop over medium heat, stirring occasionally, or in the microwave in a covered, microwave-safe bowl. Leftovers should reach 165°F (74°C) throughout; check the center with a food thermometer and add a splash of water or unsalted broth if the soup has thickened.
For longer storage, freeze cooled soup in freezer-safe containers, leaving a little room for expansion, for up to 2–3 months for best quality. Thaw overnight in the refrigerator or reheat from frozen over low heat, stirring as it loosens. The potato may soften or become slightly grainy after freezing, but the soup remains suitable to eat if it was handled and reheated safely.
Frequently Asked Questions
Is this an exact copy of Amy’s Light in Sodium soup?
No. It is a homemade, lower-sodium-style vegetable and bean soup, not a claim to reproduce a specific packaged product. Ingredient lists and nutrition values vary between commercial products and batches, so compare labels if you are looking for a particular match.
Can I make it without beans?
Yes. Leave them out and add another cup (150 g) of diced vegetables, or use 1 cup (150 g) of cooked no-salt-added lentils. Lentils make the soup thicker and more substantial; add cooked lentils near the end so they do not break down too much.
Can I use water instead of vegetable broth?
You can, but the soup will taste less rounded. Add an extra pinch of oregano and thyme, more black pepper, or a little additional lemon at the end. Avoid adding salt automatically; taste first, especially if your other ingredients are not no-salt-added.
How can I make the soup thicker?
Mash some of the beans or potato into the broth, or simmer the finished soup uncovered for a few minutes. If reducing it, stir often and taste again because the flavor becomes more concentrated as liquid evaporates.
Can I make this in a slow cooker?
Yes. Sauté the onion, carrots, celery, and garlic on the stovetop first for better flavor, then transfer them to the cooker with the tomatoes, broth, herbs, and potato. Cook on low for 6–7 hours or high for 3–4 hours, until the vegetables are tender; add beans and kale for the final 20–30 minutes.
How do I keep this soup low in sodium?
Use no-salt-added broth, tomatoes, and beans, rinse the beans thoroughly, and avoid adding salt until you have tasted the finished soup. Sodium levels differ by brand, so check each package label; lemon, parsley, garlic, and pepper provide other ways to adjust the flavor.
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