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Carb-Free Soup

Fall is here, and there’s a chill in the air. It’s the perfect time to cook up a cozy pot of soup. For many people on a no or low sodium diet, this one's a great soup option.

One of the most frequently asked questions I receive is how to “count” or categorize soups within the various food groups on a meal plan. Here's another reason that this fi ts into our “free” column, because it’s, well, free. Since it’s made from only non-starchy veggies and spices, you can enjoy this soup until you feel full.

Sodium-Free Soup 

  • 1 Tbsp extra-virgin olive oil
  • 1 large onion, chopped
  • 14 tsp dried thyme
  • 14 tsp dried rosemary
  • 12 tsp dried basil
  • 14 tsp ground white pepper
  • sea salt, optional, to taste
  • 8 small zucchinis, halved lengthwise and sliced
  • 6 stalks celery, chopped
  • 1 quart (4 cups) organic low-sodium no-chicken broth or vegetable broth (Trader Joe’s brand has less sodium than Imagine brand)
  • water, as needed

Heat olive oil in a large pot over medium-high heat. Stir in the onion and cook until it’s translucent. Add the thyme, rosemary, basil, white pepper, and salt. Stir in the zucchini and celery. Cook until tender, about 5 minutes. Pour in the broth. Bring to a boil, reduce heat, cover, and simmer 15–20 minutes. Remove the soup from heat.

Use an immersion blender, or transfer in batches to a blender, and blend until partly smooth, with some vegetable chunks left (or until your desired consistency is reached). Stir in some water if you’d like a thinner soup.

Beth Warren Nutrition is running fully virtual nutrition appointments during the COVID-19 social distancing restrictions. To schedule a nutrition appointment with Beth in the Brooklyn (Flatbush and Williamsburg), NYC, or Five Towns locations, or book an appearance, email beth@ bethwarrennutrition.com or call 347-292-1725. Most insurances accepted.

(Originally featured in Family Table, Issue 714)

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