Low-Sodium Pea Soup
Get tips for reducing salt when you cook and make this creamy, low-sodium take on pea soup.
About 45 minutes to prep and cook
357 calories per serving*
Makes about 2 servings
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.
Nutrition information (per serving)*: Total Fat (15.3g); Carbohydrates (49g); Sodium (57mg); Sugar (13g); Fiber (9g); Cholesterol (1mg); Protein (12g)
1 shallot, diced
5 cloves of garlic, diced
1 small white onion, diced
2 Tbsp. olive oil
1 bag of frozen peas, no sodium (check nutrition label)
1 bag of frozen corn, no sodium (check nutrition label)
Herb-Ox No Sodium Chicken Broth (or your preferred brand, but check the label)
White pepper, to taste
Crème Fraiche, no sodium (check nutrition label)
1. Heat oil
In a large pot, heat oil over medium heat.
2. Dice ingredients
Dice shallot, garlic and half of white onion – no need to dice too finely as everything will be blended later on.
3. Add shallot, garlic and onion to oil
When oil is hot, add shallot, garlic and onion to pot, and stir until shallot and onion are soft and translucent.
4. Dump in peas and corn and stir
Add bag of peas and half a bag of corn to pot. Stir and heat for about 5 minutes.
5. Add chicken broth and water
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.
6. Blend the soup
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.
7. Reheat and reduce the soup
Reheat soup on low until it has reduced about a third – this thickens the soup. Add the white pepper to taste.
8. Chill soup
Chill soup in fridge.
9. Top and serve
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.
Ingredient Tips & Benefits
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.
*Disclaimer: All nutritional information provided is approximate and based on USDA measurements. Actual amounts may vary based on exact ingredients used, how they are prepared and serving size.
Stay in the Know. Live in the Yes.
Join the Live Yes! Arthritis Network. Tell us a little about yourself and you will receive emails packed with the latest information and resources to live your best life and connect with others.