Recipe courtesy of Catherine S. Katz, PhD, coauthor of Dr. David Katz's Flavor-Full Diet (Rodale)
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
- 2 tsp olive oil
- 3/4 cup chopped celery
- 2 medium yellow onions , chopped
- 1 large yellow potato , peeled and diced
- 1 tsp. mild curry powder
- 1 tsp. ground turmeric
- 1/4 tsp. ground cinnamon
- 1 can (28 ounces) diced plum tomatoes , with juice
- 1 cup dried and rinsed lentils (preferably red)
- 2 cans (15 ounces) chickpeas , well rinsed and drained
- 1 tsp. salt
- Juice of lemon
- 1 Tbsp. balsamic vinegar
- 1/4 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.