Low-Sodium Pea Soup
Get tips for reducing salt when you cook and make this creamy, low-sodium take on pea soup.
45 min
About 45 minutes to prep and cook
357 cal
357 calories per serving
Serves 2
Serves about 2 people
Overview
Who doesn’t love a warm bowl of creamy soup? This pea soup is especially great because it’s low effort and low-sodium. The key is to read the nutrition labels (see guidance below) of the foods you are buying to make sure they are low or no-sodium and using other ingredients to add flavor, like garlic, shallots and white pepper. Lowering your salt intake is good for your overall health and very helpful if use corticosteroids to treat your arthritis. These medications cause your body to hold on to more sodium.
To make this recipe you will need a sharp knife for dicing, a large pot and immersion blender or regular blender.
To make this recipe you will need a sharp knife for dicing, a large pot and immersion blender or regular blender.
Ingredients
1 shallot, diced
5 cloves of garlic, diced
1 small white onion, diced
2 Tbsp. olive oil
1 bag of frozen peas, no sodium
1 bag of frozen corn, no sodium
Herb-Ox No Sodium Chicken Broth
White pepper, to taste
Crème Fraiche, no sodium
Calories: (357 ); Fat: (15.3g); Carbohydrates: (49g); Sodium: (57mg); Sugar: (13g); Fiber: (9g); Cholesterol: (1mg); Protein: (12g)
Directions
Step One
In a large pot, heat oil over medium heat.
Step Two
Dice shallot, garlic and half of white onion – no need to dice too finely as everything will be blended later on.
Step Three
When oil is hot, add shallot, garlic and onion to pot, and stir until shallot and onion are soft and translucent.
Step Four
Add bag of peas and half a bag of corn to pot. Stir and heat for about 5 minutes.
Step Five
Mix 2 packets of Herb-Ox Low-Sodium Chicken Broth with 2 cups of water, add to soup pot and bring to a boil. After it has boiled for 5 minutes, remove pot from heat.
Step Six
Transfer soup to blender or for an incredibly easy and mess-free means of creaming ingredients, use an immersion blender. Blend until smooth. An optional step is to then sieve the soup, which will make it incredibly silky in texture – but this is only if you are going for Michelin star perfection.
Step Seven
Reheat soup on low until it has reduced about a third – this thickens the soup. Add the white pepper to taste.
Step Eight
Chill soup in fridge.
Step Nine
Ladle into small bowls and top soup with a dollop of crème fraiche. Other optional crunch worthy toppers include: a few unsalted kettle chips or a handful of peas or corn. Your soup is now ready to serve and to disappear.
Chef's Notes:
- Many canned, prepared and other convenience foods have added salt for flavor or to act as a preservative. When possible, opt for fresh instead and season your own food with ingredients like spices, onions, garlic, vinegar and citrus juice.
- If you do need to buy a packaged food item just make sure to read the nutrition label and look for additional low or no sodium labeling.
- Garlic, onions and shallots add fresh flavor to your recipes, and they have many health benefits. They are all part of the allium (onion) family, which are rich in a type of antioxidant called quercetin. Quercetin is being studied for its potential ability to relieve inflammation in conditions like rheumatoid arthritis.
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