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Easy Vegetable Soup Prep for POTS Diet (Healthy Soft Foods)
Allison Bryant

POTS-Friendly Nourishing Vegetable Soup

A gentle, nutrient-dense, and hydrating soup designed to support individuals managing POTS. This one-pot meal combines soft chickpeas, energy-sustaining sweet potatoes, and essential electrolytes to help maintain blood volume. It is crafted for low-effort preparation, minimizing standing time while providing maximum digestive comfort and steady energy through healthy fats and complex carbohydrates.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 servings
Course: Lunch
Cuisine: American
Calories: 285
Ingredients Method Notes

Ingredients
  

  • 3 tablespoons extra-virgin olive oil
  • 1 large yellow onion, diced
  • 2 carrots, diced
  • 1.5 teaspoons sea salt
  • 3 cloves garlic, minced
  • 1/2 teaspoon red pepper flakes
  • 1 teaspoon dried oregano
  • 1 large sweet potato, peeled and cubed
  • 1 can (15 oz) chickpeas, rinsed and drained
  • 1 can (14.5 oz) fire-roasted diced tomatoes
  • 4 cups vegetable broth (low sodium adjusted with extra sea salt)
  • 2 cups green beans, cut into small pieces
  • 2 cups kale, chopped and stems removed

Method
 

  1. Heat olive oil in a large pot over medium-low heat.
  2. Add onion, carrots, and sea salt, sautéing until vegetables are soft.
  3. Stir in garlic, red pepper flakes, and oregano, cooking for 60 seconds until fragrant.
  4. Add the sweet potato cubes, chickpeas, fire-roasted tomatoes, and vegetable broth.
  5. Bring to a gentle simmer and cook for 15-20 minutes until potatoes are tender.
  6. Stir in the green beans and kale, cooking for another 5 minutes until greens are wilted and tender.
  7. Taste and adjust salt levels to support your individual electrolyte needs.

Notes

Ensure all vegetables are diced into small, uniform pieces for easier digestion and quicker cooking time. You can replace kale with spinach for an even softer texture if needed. Store in airtight containers for up to 4 days or freeze for up to 3 months.