Most canned soups contain a staggering amount of sodium—as much as 1,000 milligrams per cup. (Federal health guidelines recommend you get less than 2,300 milligrams a day; people with high blood pressure should aim for 1,500 milligrams.) If you make your own soup, you can eliminate much of the salt by letting other spices and ingredients provide flavor. The balsamic vinegar and lemon juice in the recipe below give this soup a tangy boost that more than makes up for the low sodium. If you miss that salty flavor, use the shaker on the table: You'll still get less than a third of the sodium that canned soups deliver.
Also, try these recipes for Citrus Curry Lentil Soup
or Curried Red Lentil and Swiss Chard Soup
Servings: Serves 6
Ingredients 2 tsp olive oil3/4 cup chopped celery2 medium yellow onions , chopped1 large yellow potato , peeled and diced1 tsp. mild curry powder1 tsp. ground turmeric1/4 tsp. ground cinnamon1 can (28 ounces) diced plum tomatoes , with juice1 cup dried and rinsed lentils (preferably red)2 cans (15 ounces) chickpeas , well rinsed and drained1 tsp. saltJuice of lemon1 Tbsp. balsamic vinegar1/4 cup chopped fresh cilantro (optional)
Place olive oil in large pot over medium heat; sauté celery, onions, and potatoes, along with curry powder, turmeric, and cinnamon, 5 to 8 minutes.
Add canned tomatoes and cook for another 10 minutes.
Add 8 cups of water and the lentils, chickpeas, and salt. Bring to a boil, then simmer, partially covered, for 45 minutes to 1 hour (check that there is enough liquid; add 1 extra cup of water if necessary).
Just before serving, add lemon juice, balsamic vinegar, and cilantro, if using.