Are you trying to lose weight? Good job–statistics say about 2/3 of the western world needs to. What’s your weight loss nemesis–savory or sweet? If you crave salty food, you’re in good company. But eating too much sodium is a great way to derail weight loss. Soup can be your best friend or it can be your worst enemy. Here are no-salt and low sodium soup recipes and no-salt bouillon, broth and soup stock recipes. These low sodium soup recipes are also vegan, meaning they’re meatless and contain no dairy, eggs, or animal fats. Best of all they’re MSG free and contain no artificial flavorings. Most commercial soups contain a highly addictive MSG (mono sodium glutamate) that increases appetite and cravings and defeats weight loss.
Start vegan broth soup recipes with MSG free, no-salt bouillon. These low sodium soup recipes contain omega-3 rich fatty acids from olive oil, coconut oil and fiber to help weight loss. Begin with raw coconut oil or extra virgin olive oil. Heat on low and saute finely minced onions, cracked pepper and garlic. Add a dash or two of no-salt spice blend like Mrs. Dash (be careful, this is super peppery). When vegetables are tender, remove from heat and cool slightly. Add dashes of lemon juice and Bragg’s Liquid Amino. a soy-based, non GMO amino acid cocktail that tastes like soy sauce. Add one cup of water for every 1 tablespoon of Bragg’s Liquid Amino and olive oil. Add onion and garlic to your taste (about 1/2 teaspoon per cup of water). Bragg’s Liquid Amino is gluten-free, alcohol-free and not fermented. It’s available in at grocery stores either in the spice section or with salad dressing.
The secret to flavorful low sodium soup recipes is proper use of herbs and spices. For a vegan chicken flavored no-salt bouillon, finely chop several sage leaves. For vegan pork flavor, rosemary is the herb of choice. Make MSG free no-salt fish soups using dill and pepper. For no-salt bouillon for beef, use bay leaf or laurel. Italian or tomato low sodium soup recipes need basil and oregano. To hit the Mexican flavor MSG free and salt-free, add cumin and cilantro. For Indian flavors, curry, ginger, turmeric, garam masala and green Thai curry are you spices of choice. Just make sure they are low sodium or no-salt varieties. Get low saltiness without salt from shallots, tomatoes, garlic, celery, celery seed, lemon and lime juice. Or use better salt alternatives like sea salt or Himalayan pink salt.
Like thicker cream soup recipes? Nix flour and go low sodium and MSG-free using vegetables. Peel and dice rutabaga, pumpkin or potato. Simmer in no-salt bouillon until soft. Mash into broth until smooth. Add water to the desired consistency. Beans, dried peas, lentils and chickpeas can be cooked down to smooth cream soups as well. Beans are the perfect way to get the protein into a soup. Cook pared, sliced squash or carrots to create a sweeter soup stock. Thicken cream soup recipes with avocado or milled flax seed. Swap cashew sauce for cheese in vegan non-dairy cheese soups. For weight loss soup recipes, load up on veggies and omit meat and dairy. Swap whole grain pasta and brown rice for soups with noodles and rice. Or omit completely.