Spicy Vegetarian Potato Soup

Vegetarian Spicy Cream of Potato Soup

Sometimes being a vegetarian can be a little tricky. If you don’t eat meat for whatever reason, you really don’t want to eat any kind of meat at all. That includes chicken or beef stock. That’s meat. When you want comfort food like vegetable soup or potato soup, you might think you’re getting a vegetarian “meal in a can”, but look closely at that label. Most canned soups that you’d think were vegetarian (hello vegetable soup) actually contain beef or chicken stock. In fact, stop what you’re doing and Google either one of those soups and I guaran-dang-tee you 98% of them include some sort of meat stock. Weird, right? Well, I don’t use meat stock in my vegetable soups because well…it’s supposed to be just vegetables and I’m a vegetarian. If you’re in the same boat as me, you’re going to love this recipe for Vegetarian Potato Soup. It’s got a nice kick to it because I like things spicy, and it’s creamy, delicious, and very satisfying all by itself.

Spicy Vegetarian Potato Soup
Recipe type: Soup
Serves: 6
This Vegetarian Potato Soup is low in sodium and contains no meat stock.
  • 2 cups low sodium vegetable stock
  • 4 cups cubed potatoes
  • ¼ cup diced onion
  • 1-4 oz can diced green chiles, undrained
  • 2 tbsp unsalted butter
  • 1 cup soy milk
  • ¼ cup instant potato flakes
  • 1 tbsp ground pepper
  1. In a large pot on the stovetop, boil cubed potatoes in vegetable stock until tender then mash to desired consistency. I like to leave mine a little chunky.
  2. Sauté the onion in butter until tender.
  3. Mix butter and onion in with your potatoes.
  4. Add soy milk, chiles, pepper, and potato flakes into the pot and stir thoroughly.
  5. Heat on the stove top on low heat for 30 minutes.
  6. Serve topped with cheese and croutons...hold the bacon.


Hearty Vegetarian Potato Soup Recipe
This Vegetarian Potato Soup is so hearty and satisfying that even the meat lovers in your life will enjoy this recipe. This recipe is very low in sodium so it’s perfect for anyone that needs to lower their daily salt intake. Serve this for dinner along with your favorite sandwiches or as a delicious and fulfilling lunch. You’ll never have to wonder what meat monster is hiding in that bowl with this soup recipe. Go ahead…make it. You know you want a bite!

Low Sodium Crock Pot Chicken Chili

Hearty and Simple Low Sodium Crock Pot Chicken Chili
My family loves chili and I rely on my Crock Pot to help me out during the week. Since chili is so versatile, I make some variety of it once a week and freeze the leftovers for nights when I forget to take something out to fix for dinner (what…I’m the only one that does that?). This hearty, low sodium chicken chili is always a favorite and it practically makes itself because all you do is dump the ingredients in the slow cooker in the morning and a full meal is magically ready when it’s time to eat. It really doesn’t get better than that, does it?

Low Sodium Crock Pot Chicken Chili
Recipe type: Crock Pot
Prep time: 
Cook time: 
Total time: 
Serves: 6
  • 1 lb frozen chicken breasts or tenders
  • 2-8 oz cans no salt added tomato sauce
  • 1-15 oz can of low sodium pinto beans
  • 1-15 oz can of no salt added diced tomatoes
  • 2 tbsp cumin
  • 1 tbsp chili powder
  • 1 tbsp Mrs. Dash Garlic & Herb Seasoning
  • 6 oz light beer (or non-alcoholic beer)
  1. Place frozen chicken breasts or tenders in bottom of Crock Pot.
  2. Pour in tomato sauce, diced tomatoes, beans, and beer.
  3. Add spices.
  4. Cook on low for 8 hours or high for 4 hours.
  5. About ½ hour before the chili is ready, break up the chicken (it's so tender by this point that you can literally break it up with your mixing spoon), and stir everything up, then simmer for another ½ hour before serving.
  6. Top with cheese if you'd like and serve will crackers or tortilla chips.

  No fuss low sodium Crock Pot Chicken Chili

This is such an easy weeknight meal, it’s almost silly. And the beauty of this recipe, or any chili recipe for that matter, is that it tastes even better the next day so it’s a perfect lunch option as well. I adore my Crock Pot because without it, some nights I simply wouldn’t get dinner on the table before 9:00 pm and that just doesn’t work for this hungry bunch. What’s your favorite slow cooker recipe for busy weeknights? I’d love to give it a try!

Low Sodium Taco Casserole

Lower Sodium Taco Casserole
In my house, we love tacos and we have some version of them every week. We rotate between taco salads, traditional crunchy or soft tacos, and this low sodium taco casserole with homemade taco sauce which is also great for enchiladas. The casserole is probably my favorite to fix because I love meals that taste great, are easy to clean up, and allow you to make sure that everything is piping hot and ready to serve all at the same time. With a crushed corn tortilla crust, ground turkey, corn, beans, cheese, and enchilada sauce, this is one recipe you’ll definitely want to try!

Low Sodium Taco Casserole
Recipe type: Main
Cuisine: Mexican
  • For the Casserole:
  • 1 lb lean ground turkey
  • 1 can no salt added corn
  • 1 can no salt added red beans of choice, blended in food processor
  • 1½ cups unsalted corn tortilla chips
  • 1½ cups enchilada sauce
  • Enchilada Sauce:
  • 3 tbsp Canola Oil
  • 1 tbsp flour
  • ¼ cup chili powder
  • 2 cups low sodium chicken broth
  • 10 oz can tomato paste
  • 1 tsp dried oregano
  • 1 tsp ground cumin
  1. Prepare your sauce by adding oil and flour to a medium stovetop pan, heat for 1 minute, then add all other ingredients, stir, and simmer for about 15 minutes.
  2. Cook ground turkey until almost done.
  3. Add 1 cup enchilada sauce to turkey and simmer until turkey is cooked thoroughly.
  4. Crush ½ of the tortilla chips and cover the bottom of a 9x9 baking dish.
  5. Cover the crushed chips with the turkey mixture.
  6. Cover with corn.
  7. Cover with bean mixture.
  8. Crush the remaining ½ of the tortilla chips and sprinkle on top.
  9. Cover with cheese of choice (we use Monterrey Jack).
  10. Pour the remaining enchilada sauce evenly on top.
  11. Cover and cook in a 425º preheated oven for about 30 minutes, until cheese is evenly melted.

B likes to crush a few more chips over his to give it a crunch, so you could definitely try that too. Bug just prefers her “taco lasagna” the way it is. Either way, this low sodium taco casserole gets rave reviews in my house. The low sodium taco or enchilada sauce is completely delicious in all of your Mexican dishes without all of the added sodium of canned or jarred sauces.

low sodium taco casserole

Simple and delicious, this low sodium taco casserole is a great addition to your weekly family meal plan and a nice change from traditional tacos from time to time. Since everything is already in one place, there’s no need to pair it with anything. You already have your protein and vegetables, so all you need to add is the heat with a few jalapenos and enjoy!