Vegetable broth is a versatile kitchen staple, adding depth and flavor to soups, stews, and sauces. However, many store-bought options are high in sodium, which can be a concern for those following a low-sodium diet to support overall well-being. In this guide, we’ll explore how to cook with vegetable broth, shop for low-sodium options, and even make your own at home.
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Table of Contents
How to Use Low Sodium Vegetable Broth
Vegetable broth is a highly versatile savory liquid. It can serve three main purposes: base, flavor, and thinner.
- Base: Of course, what comes to mind first is soup! Vegetable broth is the base for any soup. Check out Spicy Black Bean Soup and Thai Pumpkin Soup. Other great recipes for low sodium vegetable broth are gravies and sauces.
- Flavor: for: rice, mashed potatoes, pasta, or couscous for Greek Couscous Salad
- Thinner: Can be used to thin out sauces like in Low Sodium Pork Stir Fry
Vegetable Broth & A Low Sodium Diet
Regular vegetable broths can be surprisingly high in sodium, with 400 to 800 mg per serving—about 20-40% of the amount of sodium we should eat in an entire day!
Table: Regular Vegetable Broth Brands
| Name | Sodium per 1 cup (mg) |
|---|---|
| Swanson 100% Natural Vegetable Broth | 800 |
| Pacific Foods Organic Vegetable Broth | 520 |
| Better Than Bouillon Base Premium Seasoned Vegetable | 700 |
| Good & Gather Vegetable Broth | 800 |
Dangers of Too Much Sodium
Over time, eating too much salt can lead to chronic kidney disease, high blood pressure, stroke, heart disease and even osteoporosis.
Low Sodium Diet
The American Heart Association and the Dietary Guidelines for Americans recommend limiting sodium intake to under 2,300 mg per day. This is about 1 teaspoon of salt. Cutting back on salt can benefit many different aspects of health – including kidney disease and kidney stones. Let’s get creative with flavorful, low-sodium alternatives!
Shopping Guide for Low Sodium Vegetable Broth
Fortunately, many grocery stores offer low-sodium or unsalted vegetable broth options. However, it’s still important to check the nutrition label for the sodium content. Products with “lower sodium” in the name can still have quite a bit of salt!
Here are some low sodium vegetable broth brands; these options contain significantly less sodium than the regular broths listed above.
| Name | Sodium per 1 cup (mg) |
|---|---|
| O Organics Low Sodium Vegetable Broth | 135 |
| Pacific Foods Low Sodium Vegetable Broth* | 120 |
| Bonafide Vegetable Broth No Salt Added* | 60 |
| Bonafide Vegetable Broth No Salt Added* | 160 |
Homemade Low Sodium Vegetable Broth Guide
If store-bought veggie broth isn’t your thing, you can make your own using vegetable scraps! It can be as simple as putting whatever vegetables in your fridge that are about to go bad in some water and throwing in some seasonings. This is a great way to save money too!
Some salt-free seasonings are:
- Celery seeds
- Bay leaves
- Thyme
- Black pepper
- Dill
- Sage
- Rosemary
The list goes on! There is no limit to what vegetables can be added to make a low-sodium vegetable broth. Try it out with the vegetables in the back of your fridge!
If you are more of a recipe person, check out the recipe below.
Low Sodium Vegetable Broth
Ingredients
- 1/2 onion quartered
- 4-5 large carrots
- 6 celery stalks halved
- 7 springs fresh dill (or 4 tsp dried)
- 10 springs fresh parsley (or 3 tbs dried)
- 3-4 cloves fresh garlic smashed
- 10-12 cups water
- Black pepper to taste
Instructions
- Add onions, carrots, celery, and garlic to a pot to saute for 5-8 mins.
- Add water and bring to a boil. Turn down the heat to low. Allow for the broth to simmer for 45 minutes to an hour, covered.
- Taste and add more herbs or pepper to preference.
- Prepare a big bowl and a strainer inside the bowl. Better to be in the sink–easier to clean potential spills! Pour broth mixture into the strainer, and press down on the vegetables to remove all the liquid.
- Use immediately or portion into freezer-safe containers for future use.
