Tuesday, November 9, 2010

Improving Canned Soup

Today I wanted a quick lunch and thought I'd just pop open a can of Progresso split pea soup. The can has two servings, each totaling something like 160 calories, 2 grams of fat, 4 grams of fiber--fine so far--but almost 700 grams of sodium!  I've gotten used to very little salt added to things, and when I tasted this soup I decided it was just too much for me.  So here's what I did to improve it, in the form of a recipe:

Super Split Pea Soup

1/2 cup shredded or matchstick carrots
1 small white potato, shredded
tablespoon dehydrated onion flakes
2 large kale leaves, snipped into shreds
water to cover veggies
1 can Progresso Green Split Pea Soup With Bacon

In a medium saucepan, combine veggies and water to cover and simmer for about ten minutes, until soft or tender-crisp (my choice). Then add the can of soup and heat to desired temperature.  Makes two large bowls (one sufficient for my lunch).

Verdict: Very Good.  This is a great improvement over the soup by itself.  And I'm not tempted to eat the whole can. And I have a nice lunch waiting for me in the fridge on another day. Instead of having a bowl of soup with almost 1400 mg sodium, I have a bigger bowl of much more interesting and healthy soup with less than 700 mg sodium. Yes, it's more than I want, but it's better than what I was going to do, and much better than a lot of other things I could have had for lunch. Win win all around. 

I use mostly fresh items, but there are times when the canned and frozen are a blessing. Now I'll be restocking my shelves with low-sodium versions of canned goods!

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I'd love to know what you think of these or if you have suggestions for improvements!