The Low Sodium Cookbook (20 page)

Roasted Tomato Soup with Mint

SERVES 4

SODIUM //
150 MG

BUDGET-FRIENDLY // LOW-FAT // MAKE AHEAD

This soup is amazingly easy to make and surprisingly delicious. Loaded with disease-fighting lycopene and vitamin C, it is also impressively healthful. If you’re craving this soup when tomatoes aren’t in season, you can substitute canned fire-roasted tomatoes (look for a no-salt-added variety), adding them to the food processor along with the roasted onions and garlic.

3 pounds plum tomatoes, halved lengthwise

1 large yellow onion, chopped

4 garlic cloves, minced

2 tablespoons olive oil

1 teaspoon freshly ground pepper

6 cups low-sodium chicken or vegetable broth

Juice of 1 lemon

1 cup chopped fresh mint

1. Preheat the oven to 400°F.

2. On a large baking sheet, toss the tomatoes, onion, and garlic with the oil and pepper. Spread the tomatoes out in a single layer, cut side up, and roast them in the oven until they are very soft, about 45 minutes.

3. Transfer the vegetables to a food processor or blender and puree until smooth.

4. Pour the puree into a large stockpot, add the broth, and bring to a boil over medium-high heat. Stir in the lemon juice and simmer until heated through.

5. Stir in the mint and serve immediately. This soup will keep, covered, in the refrigerator for up to 1 week or in the freezer for up to 3 months.

Green Soup with Goat Cheese

SERVES 4

SODIUM //
270 MG

MAKE AHEAD // QUICK

Calorie for calorie, dark leafy greens represent the most concentrated sources of nutrients you can find, including vitamins like B, C, E, and K; minerals like iron and magnesium; and phytonutrients like beta-carotene. The luscious green hue of this soup is proof of just how good it is for you, packed as it is with spinach (one of the most nutrient-dense greens), watercress, and sorrel. Goat cheese adds rich creaminess, while the watercress and sorrel provide a peppery kick and lemony tang. If you can’t find sorrel, simply use more spinach and stir in a couple of tablespoons of lemon juice just before serving.

1 tablespoon plus 1 teaspoon extra-virgin olive oil

2 leeks, green and light green parts, thinly sliced

2 tablespoons sherry

4 cups low-sodium vegetable broth

2 cups water

1 potato, peeled and diced

1 pound spinach leaves, tough stems trimmed and discarded

2 cups watercress

2 cups sorrel

¼ teaspoon cayenne pepper

½ cup crumbled goat cheese, plus more for garnish

2 tablespoons unsalted butter

Freshly ground pepper

1. Heat the oil in a large stockpot over medium-high heat. Add the leeks and cook, stirring frequently, until soft, about 5 minutes.

2. Add the sherry and cook, stirring, until the liquid has evaporated.

3. Add the broth, water, and diced potato and bring to a boil. Reduce the heat to low and simmer, uncovered, for about 15 minutes, until the potato pieces are tender.

4. Stir in the spinach, watercress, sorrel, and cayenne. Cook, covered, for about 5 minutes, until the spinach is tender.

5. Remove the pot from the heat, add the goat cheese and butter, and stir until they are well incorporated.

6. Using an immersion blender or in batches in a blender, puree the soup until smooth. Reheat if needed.

7. Serve immediately, garnished with a bit of crumbled goat cheese and a generous sprinkling of pepper. The soup will keep for up to 3 days in the refrigerator.

Curried Sweet Potato Soup

SERVES 4

SODIUM //
326 MG

LOW-FAT // MAKE AHEAD // QUICK

Sweet potatoes are lauded by nutritionists as one of the most nutrient-dense vegetables. They are loaded with vitamins B
₆
, C, and D as well as heart-healthful minerals like magnesium and potassium. Here we’ve spiced them up with curry powder and fresh ginger for a satisfying soup that’s perfect for lunch or dinner.

1 tablespoon olive oil

1 medium onion, chopped

3 cups water

1½ cups low-sodium vegetable or chicken broth

2 large sweet potatoes, peeled and diced

2 large carrots, sliced

1 tablespoon minced peeled fresh ginger

1 tablespoon curry powder

Freshly ground pepper

1. Heat the oil in a large stockpot over medium-high heat. Add the onion and cook, stirring frequently, until soft, about 5 minutes.

2. Add the the water, broth, sweet potatoes, carrots, ginger, and curry powder. Bring to a boil, reduce the heat to medium-low, and simmer, uncovered, until the vegetables are tender, about 20 minutes.

3. Using an immersion blender or in batches in a blender, puree the mixture. If the soup is too thick, add a bit more broth.