The Low Sodium Cookbook (21 page)

4. Reheat the soup, if needed. Season with the pepper and serve immediately. The soup will keep in the refrigerator for up to 1 week or in the freezer for up to 3 months.

Smoky Red Lentil Soup

SERVES 4

SODIUM //
153 MG

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

Red lentils make a beautifully red-hued soup. With the addition of paprika and turmeric, this version is particularly stunning. Quick cooking, full of fiber, and delicious, lentils are an excellent and inexpensive source of vegetarian protein. This spicy soup gets better with time, so make it a day or two ahead if you are able, or make a double batch and eat leftovers all week.

1 tablespoon olive oil

1 medium onion, diced

2 garlic cloves, minced

2 teaspoons ground cumin

2 teaspoons smoked paprika

1 teaspoon sweet paprika

1 teaspoon ground turmeric

¼ teaspoon ground cinnamon

2 medium carrots, sliced

7 cups low-sodium vegetable broth

1½ cups dry red lentils

1 (14-ounce) can no-salt-added diced tomatoes, with juice

Juice of 1 lemon

Lemon wedges, for garnish

¼ cup minced fresh parsley, for garnish

1. Heat the oil in a large stockpot over medium-high heat. Add the onions and garlic and sauté, stirring frequently, until the onions have softened, about 5 minutes.

2. Stir in the cumin, smoked and sweet paprika, turmeric, and cinnamon and cook, stirring, for 1 minute.

3. Add the carrots, broth and lentils. Bring the liquid to a boil, reduce the heat to medium-low, and simmer, uncovered, until the lentils are soft, 30 to 35 minutes.

4. Add the tomatoes along with their juice and cook for 10 minutes more.

5. Just before serving, stir in the lemon juice.

6. Serve hot, garnished with lemon wedges and a generous sprinkling of parsley.

Creamy Broccoli-Cheese Soup

SERVES 4

SODIUM //
344 MG

QUICK

We don’t have to tell you how great broccoli is for you, but did you know that cooking broccoli increases its ability to lower cholesterol? This lightened-up version of a classic soup uses the stems and florets and gives you all the flavor you expect from a broccoli-cheese soup with far less fat and calories, not to mention sodium.

1 tablespoon olive oil

1 head broccoli, stems peeled and chopped, florets separated

1 medium onion, diced

8 ounces new potatoes, diced

¼ cup all-purpose flour

3½ cups low-sodium chicken or vegetable broth

¼ teaspoon freshly grated nutmeg

1 cup grated reduced-fat cheddar cheese

1 (12-ounce) can fat-free evaporated milk

1 teaspoon Worcestershire sauce

½ teaspoon freshly ground pepper

2 green onions, thinly sliced

1. Heat the oil in a large stockpot over medium heat. Add the broccoli stems, onion, and potatoes. Cook stirring frequently, until the vegetables begin to soften, about 10 minutes.

2. Sprinkle the flour into the pot and cook, stirring constantly, until it begins to give off a slightly nutty aroma, about 2 minutes.

3. Add the broth and bring it to a boil. Reduce the heat to medium-low and cook, stirring occasionally, for about 15 minutes, until the vegetables are soft. Add the broccoli florets and cook about 5 minutes more, until the florets are tender.

4. Sprinkle in the nutmeg and stir to combine.

5. Remove the pot from the heat and stir in the cheese, milk, Worcestershire sauce, and pepper.

6. Puree the soup using an immersion blender or in batches in a traditional blender or food processor.

7. Serve immediately, garnished with the green onions.

Lemony Chicken Noodle Soup

SERVES 4

SODIUM //
114 MG

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

The ultimate comfort food, chicken noodle soup is the perfect meal whether you need to feed a cold or are just craving a little bit of feel-good in a bowl. Once you try this lemony, veggie-filled version, you’ll swear off the canned stuff—which is loaded with sodium—for good.

6 cups low-sodium chicken broth

2 cups water

1⅓ cups chopped carrot

1¼ cups chopped onion

1 cup chopped celery

1 pound cooked chicken breast, shredded or diced

8 ounces dried egg noodles, cooked according to package directions

¼ cup chopped fresh flat-leaf parsley

Zest and juice of 1 lemon

1. In a large stockpot over medium-high heat, combine the broth, water, carrot, onion, and celery and bring to a boil. Reduce the heat to medium-low and simmer, covered, until the vegetables are tender, about 20 minutes.