Nutrition-Wise Series: Low-Sodium & Heart-Healthy Soup Preparation Tips

Registered Dietitian Nutritionist Penny Clark shares strategies for reducing sodium in our Hearty Meal Soup Mixes while keeping flavor front and center.

Our Hearty Meal Soup Mixes are naturally low in sodium, with no added salt, artificial flavors, or preservatives. However, if you're following a low-sodium diet or just trying to cook more heart-healthy meals, there are plenty of ways to reduce the sodium content even further. Use these smart swaps to enjoy satisfying, wholesome soups with less salt and no compromise on taste.

General Sodium-Saving Tips

• Use low-sodium or no-salt-added broth

• Substitute half (or all) of the broth with water

• Choose no-salt-added canned tomatoes when called for

• Skip added salt entirely and season with herbs, garlic, or citrus for flavor

• Rinse canned beans or vegetables to remove excess sodium

California Gold Rush White Bean Chili

• Use low-sodium broth

• For even lower sodium, substitute water for half the broth

Colorado Campfire Chicken Stew

• Prepare with low-sodium broth

• Use water for half the broth to reduce sodium further

Dakota Territory Beef Barley Bean Stew

• Use low-sodium broth

• Substitute half with water

• Trim visible fat from beef and use extra lean cuts

Illinois Prairie Corn Chowder

• Use low-sodium broth

• Blend 1 can of low-sodium corn with 1/2 cup low-fat milk instead of cream for a rich texture without added salt

Indiana Harvest Sausage Lentil Soup

• Use low-sodium broth and no-salt-added tomatoes

• Halve the amount of sausage or use low-fat, low-sodium chicken sausage

• Substitute with ground turkey and season with garlic/onion powder and black pepper

Little Italy Wedding Soup

• Use low-sodium broth

• Halve sausage or replace with extra lean ground turkey and season with garlic/onion powder and black pepper

• Use just 1 tbsp grated Parmesan per serving or skip entirely

Louisiana Backyard Cajun Gumbo

• Use low-sodium broth

• Cut sausage amount in half and use a lower-sodium option

• Substitute water for part of the broth to reduce sodium

Michigan Ski Country Chili

• Use no-salt-added canned or fresh diced tomatoes

• Prepare with low-sodium broth or water

• Reduce brown sugar to 1 tbsp to cut added sugar

Minnesota Heartland 11-Bean Soup

• Use no-salt-added tomatoes or fresh diced tomatoes

• Skip the ham hock and use leaner meats or go vegetarian

• Substitute water for part of the broth

Nebraska Barnraising Split Pea Soup

• Use low-sodium broth or a half broth/half water combination

• Cut back on bacon and use reduced sodium versions or go vegetarian

New York Corner Café Minestrone

• Use no-salt-added canned tomatoes or fresh

• Prepare with low-sodium broth

• Garnish with basil instead of Parmesan for salt-free flavor

Ohio Valley Vegetable Soup

• Use low-sodium broth or substitute half with water

• Skip added salt entirely

Spiced & Sweet Butternut Squash and Lentil Soup

• Use low-sodium broth or substitute water for part of the broth

• Choose 100% orange juice or juice-packed mandarins to avoid added sugars

Texas Wrangler Black Bean Soup

• Use low-sodium broth or a broth/water mix

• Omit salt and use herbs or citrus to enhance flavor

Vermont Farmhouse Apple Sausage and Bean Soup

• Use low-sodium broth

• Cut sausage amount in half or use low-sodium chicken sausage

• Add extra vegetables and fruit for flavor without added salt

With small adjustments, you can enjoy flavorful, satisfying soups that support your heart and overall wellness. Try your own variations and share with us @frontiersoups using #LowSodiumFrontierSoups!