500 Low Sodium Recipes (26 page)

½ cup (50 g) celery, finely chopped

2 tablespoons (28 ml) olive oil

1 teaspoon cumin

¼ teaspoon cayenne pepper

1 tablespoon (15 ml) lime juice

¼ cup (56 g) salsa

Soak beans in water overnight. In a large Dutch oven, sauté onion, bell pepper, garlic, carrot, and celery in oil until almost soft. Add spices and sauté a few minutes more. Add beans, water, lime juice, and salsa and simmer until beans are beginning to fall apart, 1 ½ to 2 hours.

Yield:
6 servings

Nutritional Analysis

Each with:
257 g water; 124 calories (34% from fat, 14% from protein, 51% from carb); 5 g protein; 5 g total fat; 1 g saturated fat; 3 g monounsaturated fat; 1 g polyunsaturated fat; 17 g carb; 5 g fiber; 3 g sugar; 40 mg calcium; 1 mg iron;
32 mg sodium
; 335 mg potassium; 2770 IU vitamin A; 15 mg vitamin C; 0 mg cholesterol

Most large markets carry a bean mixture in their dried bean section. The one I found had sixteen varieties. This is a meatless soup, but very filling. It could be made vegetarian by leaving out the chicken bouillon.

1 pound (455 g) dried bean mixture

1 onion, chopped

½ cup (50 g) celery, sliced

½ cup (65 g) carrot, sliced

1 teaspoon low sodium chicken bouillon

2 cups (475 ml) no-salt-added tomatoes

½ teaspoon black pepper

6 cups (1410 ml) water

Soak beans overnight in enough water to cover. Drain beans. In a large saucepan or Dutch oven, combine all ingredients. Bring to a boil. Reduce heat, cover, and simmer until beans are tender, about 1 ½ hours.

Yield:
8 servings

Nutritional Analysis

Each with:
268 g water; 213 calories (3% from fat, 26% from protein, 72% from carb); 14 g protein; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 40 g carb; 10 g fiber; 4 g sugar; 168 mg calcium; 6 mg iron;
62 mg sodium
; 1231 mg potassium; 1096 IU vitamin A; 11 mg vitamin C; 0 mg cholesterol

I can guarantee you won’t find this recipe anywhere else, because I made it up as I went along one Sunday. I was looking for a fairly large pot of some kind of soup to use for lunches for the week. My original idea was chili, but I had lots of navy beans and no kidney or pinto ones, so this is what we came up with. This is a vegetarian version, but you could add some chicken to it if you’re the kind who has to have real meat. This makes a moderately spicy soup, but you can also adjust the heat to your desire by using more or less pepper.

1 ½ cups (375 g) navy beans

6 cups (1410 ml) water

½ chipotle pepper

½ onion, chopped

½ teaspoon garlic powder

1 ½ teaspoons cumin

2 cups (475 ml) no-salt-added tomatoes, chopped

6 ounces (170 g) frozen corn

8 ounces (230 g) orzo, or other small pasta

Soak beans in water overnight or bring to boil, boil 1 minute, and let stand 1 hour. Add pepper, onion, and spices and simmer until beans are almost tender, 1 to 1 1/2 hours. Add tomatoes, corn, and pasta and cook until pasta and beans are done. Remove pepper before serving.

Yield:
8 servings

Nutritional Analysis

Each with:
265 g water; 274 calories (5% from fat, 20% from protein, 76% from carb); 14 g protein; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 1 g polyunsaturated fat; 53 g carb; 12 g fiber; 4 g sugar; 93 mg calcium; 4 mg iron;
22 mg sodium
; 729 mg potassium; 345 IU vitamin A; 12 mg vitamin C; 0 mg cholesterol

This is similar to the Amish chicken corn soup that was often served at volunteer fire company carnivals and suppers in the south central Pennsylvania/north central Maryland area where I grew up. My mother always added a can of baked beans to hers, but I’ve decided not to go with that here.

4 cups (940 ml) low sodium chicken broth

2 cups (220 g) chicken, cooked and chopped

½ cup (50 g) celery, chopped

½ cup (65 g) carrot, sliced

12 ounces (340 g) frozen corn

1 onion, chopped

1 tablespoon (0.4 g) dried parsley

¼ teaspoon garlic powder

2 cups (475 ml) water

12 ounces egg noodles

Place all ingredients in a large kettle and simmer until noodles and corn are tender.

Yield:
8 servings

Nutritional Analysis

Each with:
288 g water; 178 calories (18% from fat, 34% from protein, 48% from carb); 16 g protein; 4 g total fat; 1 g saturated fat; 1 g monounsaturated fat; 1 g polyunsaturated fat; 22 g carb; 2 g fiber; 3 g sugar; 29 mg calcium; 2 mg iron;
100 mg sodium
; 383 mg potassium; 1152 IU vitamin A; 6 mg vitamin C; 45 mg cholesterol

A good soup for a cool fall day. Add bread and you have a meal. I’d bought a large batch of chicken breasts at a great price and sliced most of the meat off to make boneless breasts at about one-third the usual sale price. The bones and remaining meat went into the slow cooker overnight to form the basis for this soup, but you can use canned low sodium broth and it will still taste great.

6 potatoes, peeled and diced

2 cups (260 g) carrots, sliced

1 onion, chopped

4 cups (940 ml) low sodium chicken broth

12 ounces (340 g) frozen corn

2 cups (220 g) chicken, cooked and diced

1 cup (235 ml) skim milk

¼ teaspoon garlic powder

½ teaspoon black pepper

1 cup (64 g) instant mashed potatoes

Cook potatoes, carrots, and onion in broth until soft. Add corn and chicken. Cook for 5 minutes longer. Add milk, spices, and mashed potatoes. Stir until potatoes are dissolved. Heat through.

Yield:
6 servings

Nutritional Analysis

Each with:
553 g water; 478 calories (9% from fat, 21% from protein, 71% from carb); 26 g protein; 5 g total fat; 1 g saturated fat; 1 g monounsaturated fat; 1 g polyunsaturated fat; 86 g carb; 9 g fiber; 7 g sugar; 125 mg calcium; 3 mg iron;
190 mg sodium
; 1716 mg potassium; 5372 IU vitamin A; 38 mg vitamin C; 42 mg cholesterol

My daughter wanted some onion soup, so she started digging for recipes. (Actually, as soon as she mentioned it I realized how long it had been since I’d had any.) We came up with this recipe, which is a variation of one in a
Better Homes and Gardens
vegetable cookbook.

1 pound (455 g) onions, sliced

2 tablespoons (28 g) unsalted butter

4 cups (940 ml) low sodium beef broth

1 tablespoon (15 ml) Worcestershire sauce

4 slices low sodium French bread

2 slices Swiss cheese

In a heavy, covered saucepan, cook onions in butter at low temperature until soft, 15 to 20 minutes. Add broth and Worcestershire sauce and bring to boiling. Lightly toast bread under broiler. Place 1/2 slice of cheese on each piece of bread and broil until bubbly. Float a slice of bread on each bowl of soup.

Yield:
4 servings

Nutritional Analysis

Each with:
248 g water; 222 calories (27% from fat, 19% from protein, 54% from carb); 10 g protein; 7 g total fat; 4 g saturated fat; 2 g monounsaturated fat; 1 g polyunsaturated fat; 30 g carb; 3 g fiber; 5 g sugar; 61 mg calcium; 2 mg iron;
110 mg sodium
; 397 mg potassium; 181 IU vitamin A; 11 mg vitamin C; 15 mg cholesterol

This is great just the way it is or you can add some cooked chicken or ground turkey if you like. We like it just like this with breadsticks and nothing else.

4 tablespoons (55 g) unsalted butter

1 onion, chopped

½ cup (50 g) celery, sliced

½ cup (65 g) carrot, sliced

2 tablespoons (16 g) all-purpose flour

2 cups (475 ml) low sodium chicken broth

4 cups (940 ml) skim milk

2 potatoes, peeled and diced

3 cups (390 g) frozen white corn

½ teaspoon black pepper

Melt the butter in a large Dutch oven. Add the onion, celery, and carrots and cook over medium heat until just soft. Sprinkle on the flour and cook for 3 minutes, stirring frequently. Stir in the broth and milk. Add the potatoes and corn. Simmer for 25 minutes or until potatoes are tender.

Yield:
6 servings

Nutritional Analysis

Each with:
371 g water; 275 calories (27% from fat, 16% from protein, 57% from carb); 12 g protein; 9 g total fat; 5 g saturated fat; 2 g monounsaturated fat; 1 g polyunsaturated fat; 41 g carb; 4 g fiber; 4 g sugar; 267 mg calcium; 1 mg iron;
152 mg sodium
; 820 mg potassium; 1902 IU vitamin A; 18 mg vitamin C; 24 mg cholesterol

This one came about on a weekend when I didn’t want to spend my day cooking and I knew everyone was going to be available for dinner at a different time. The answer … the slow cooker and a fish and shrimp soup that people could ladle up whenever they were ready.

½ pound (225 g) cod or other whitefish, cubed

½ pound (225 g) shrimp, peeled

4 potatoes, shredded

1 cup (120 g) carrots, shredded

½ onion, finely chopped

½ cup (60 g) red bell pepper, finely chopped

½ cup (60 g) celery, finely chopped

2 cups (475 ml) water

1 teaspoon low sodium chicken bouillon

1 cup (235 ml) skim milk

1 teaspoon New Bay Seasoning (see recipe, page 30)

Place fish and shrimp in slow cooker. Add vegetables. Combine water and bouillon powder. Pour over meat and vegetables. Add milk and seasoning. Stir to mix. Cook on low for 8 to 10 hours.

Yield:
6 servings

Nutritional Analysis

Each with:
379 g water; 276 calories (4% from fat, 29% from protein, 67% from carb); 20 g protein; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 47 g carb; 5 g fiber; 4 g sugar; 112 mg calcium; 2 mg iron;
205 mg sodium
; 1101 mg potassium; 3217 IU vitamin A; 43 mg vitamin C; 91 mg cholesterol

This is a really good cold-day comfort soup, just the sort of thing you want to find waiting when you come in from shoveling snow.

4 cups (280 g) mushrooms, sliced

1 ½ cups (195 g) carrot, sliced

1 cup (100 g) celery, sliced

1 pound (455 g) beef stew meat, cubed

1 cup (195 g) rice

6 cups (1410 ml) low sodium beef broth

½ cup (120 ml) sherry

1 teaspoon dried thyme

½ teaspoon garlic powder

Place vegetables in bottom of slow cooker. Place beef on top. Sprinkle rice over top. Combine remaining ingredients and pour over. Cook on low for 8 to 10 hours or on high for 4 to 5 hours.

Yield:
6 servings

Nutritional Analysis

Each with:
381 g water; 402 calories (32% from fat, 32% from protein, 36% from carb); 30 g protein; 13 g total fat; 5 g saturated fat; 6 g monounsaturated fat; 1 g polyunsaturated fat; 34 g carb; 2 g fiber; 4 g sugar; 70 mg calcium; 5 mg iron;
185 mg sodium
; 763 mg potassium; 3948 IU vitamin A; 5 mg vitamin C; 76 mg cholesterol

A quick and easy soup that you can make for lunch or dinner. Make sure that the potato flakes you buy do not contain added salt, as many of the “complete, just add water” kinds do.

2 cups (475 ml) skim milk

1 cup (235 ml) low sodium chicken broth

1 cup (64 g) instant mashed potatoes

½ teaspoon onion powder

¼ teaspoon black pepper

¼ teaspoon celery seed

1 teaspoon dried parsley

Bring milk and broth to boiling. Stir in remaining ingredients. Reduce heat and simmer for 10 minutes, stirring frequently to prevent scorching. Do not boil. Add additional milk if soup becomes too thick.

Yield:
3 servings

Nutritional Analysis

Each with:
227 g water; 132 calories (4% from fat, 27% from protein, 69% from carb); 9 g protein; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 23 g carb; 1 g fiber; 1 g sugar; 252 mg calcium; 1 mg iron;
147 mg sodium
; 555 mg potassium; 441 IU vitamin A; 17 mg vitamin C; 3 mg cholesterol

This isn’t exactly your traditional cream of tomato soup. I really wanted something warm, but more substantial than just a cup of tea or coffee. This makes about 3 mugs full of a soup that can be heated in the microwave and sipped on to warm you and fill you at the same time.

1 teaspoon sodium-free beef bouillon

2 cups (475 ml) no-salt-added tomatoes

¼ cup (28 g) nonfat dry milk powder

1 teaspoon No-Salt Seasoning (see recipe, page 26)

¼ teaspoon white pepper

1 cup (235 ml) water

Combine all ingredients in a blender container. Blend until tomatoes are well pureed. Heat and sip.

Yield:
3 servings

Nutritional Analysis

Each with:
229 g water; 52 calories (4% from fat, 24% from protein, 72% from carb); 4 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 10 g carb; 2 g fiber; 8 g sugar; 120 mg calcium; 1 mg iron;
76 mg sodium
; 468 mg potassium; 361 IU vitamin A; 23 mg vitamin C; 1 mg cholesterol