It finally got chilly this week, and that has me thinking about soup. Soup is filling and delicious, but it can also be high in sodium, especially if it’s premade in a can or box. How can you lower the sodium in your soup? Here are a few tips.
Choose homemade whenever possible. Canned or boxed soups tend to be very high in sodium. The nutrition facts label can be tricky with soups as well—the serving size isn’t always what you think! Soup that has 800 mg of sodium per serving may have 2000 mg of sodium if you eat the whole 2 ½ servings included in the can! If you’re going to use canned or box soups, add extra veggies to bulk it up, so there’s less sodium per serving.
Get spicy. When making homemade soups, think spices and herbs before salt. For tomato-based soups, fresh basil, oregano, thyme or tarragon work well. Just remember that fresh spices should be added at the end of cooking, while dried spices can be added at the beginning. Try fresh ground pepper in bean and lentil soups. Parsley and bay leaf work well in vegetable soup, while fresh grated ginger or cilantro can pep up chicken noodle soup. My favorite soup, butternut squash, is delicious with sage.
Chili is great on a cold evening. If you’re using canned beans, rinse them first to remove added salt. Use low sodium broth, which allows you to add a small amount of salt at the end for taste. Chili powder and cumin are salt-free, so use those for flavor whenever possible.
Here are a couple of my favorite soup recipes from Skinny Taste.com