Four Easy Low-Sodium Soup Recipes

Nurse Next Door

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Four Easy Low-Sodium Soup Recipes To Warm You Up This Winter

When the weather starts to cool, nothing is more warming and comforting than a nice bowl of soup. A can of soup can be an easy and satisfying meal, but canned soups can also hide a ton of sodium. In fact, the American Heart Association included canned soup in its list of salty six – surprising foods that contribute the most sodium to our diets. If you’re concerned about sodium, you don’t have to give up soup altogether. We know that eating healthy can get harder with aging, so Nurse Next Door has teamed up with SPUD.ca to provide you and your family with healthy and delicious soup recipes. Here are five easy low-sodium soup recipes from SPUD.ca to make your life that much more easier and delicious!

Here are your options (click to scroll down):

Harvest Pumpkin Soup

Nothing says fall like pumpkin! Using canned pumpkin and coconut milk makes this soup a cinch to make – it only takes 15 minutes! Here’s the ingredients:

Ingredients:
  • 3/4 cup water
  • 1 can of pumpkin puree
  • 1 cup coconut milk
  • 1 small onion, chopped
  • 1 cup vegetable broth
  • 1/4 teaspoon ground nutmeg
  • 1/8 teaspoon freshly ground black pepper

See the full recipe here.

Slow Cooker Beef and Barley Soup

When it comes to making your own soup, a slow cooker (or crock pot) is your best friend! All you need to do is brown the beef in a frying pan, then add it to a slow cooker with broth and veggies and let it do its thing for 6 hours. This recipe makes a big batch, so you’ll have lots of leftovers you can freeze for another meal! Here’s the shopping list:

  • 2 pounds stewing beef chunks
  • Salt and pepper
  • 2 tablespoons oil
  • 10 cups broth
  • 3 stalks celery (about 2 cups), chopped
  • 2 onions, chopped
  • 5 cloves garlic, minced
  • 1 large potato, peeled and shredded, about 2 cups
  • 3-4 large carrots, peeled and shredded, about 2 cups
  • 1 cup barley

 Get the recipe!

Gingery Chicken Soup

We all know that chicken soup is key when you have a cold, but canned versions are so high in sodium! In this easy-to-make Asian-inspired version, ginger provides an extra cold-boosting kick, and low-sodium broth means you don’t have to worry about your salt intake. Here are the ingredients:

  • 4 cups chicken bone broth
  • 1 tbsp. sesame oil
  • 2 tbsp. fresh ginger, peeled and finely chopped
  • 6 cloves garlic, sliced
  • 2 cups chicken breast, diced
  • 2 tbsp. soy sauce
  • 4 cups bok choy, thinly sliced
  • 1 cups green onions, thinly sliced

Learn how to make this delicious soup.

Dairy-Free Cream of Mushroom Soup

Cream of mushroom is a classic, but it’s not always the healthiest option. Traditional canned varieties can have over a third of your daily sodium allowance. In this lightened up dairy-free version, you get all the nostalgic flavour and none of the bad stuff. Here’s what’s in it:

  • 3 T Avocado oil (or oil of your choice)
  • 1 large onion, chopped
  • 3 stalks celery, chopped
  • 3 cloves of garlic, minced
  • ¾ lb of mushrooms, sliced
  • ¾ lb. asparagus, cut into 1-inch pieces (or broccoli or cauliflower)
  • ¼ cup of flour
  • 2 cups of cashew milk
  • 3 cups of vegetable broth
  • Salt and pepper to taste

 Click here for the recipe.

 

**SPUD.ca is a Canadian online grocery delivery service specializing in local, organic and seasonal food. It’s a great alternative to traditional grocery shopping and can be a helpful solution to people who have mobility challenges. SPUD.ca services the following areas: Vancouver’s Lower Mainland, Victoria, Calgary and Edmonton. If you live in a SPUD.ca service area, get $15 off your first order of $50 or more with SPUD (until January 31, 2018). Use the coupon code: NURSENEXTDOOR.

 

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