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Heart Healthy Recipes, Issue #064 - Low-Sodium Soups
September 28, 2022

Welcome to Heart Healthy Recipes' Newsletter!

This month’s newsletter features savory fall flavors of hearty, vegan soup recipes. Included are tomato basil soup, pumpkin soup, and vegetable minestrone soup - all heart-healthy and low in sodium.

Tomato Basil Soup

Savor the heart-healthy flavors of autumn with roasted tomatoes, red bell peppers, and garlic in this low-sodium, dairy-free soup.

Recipe Ingredients:

6 large tomatoes

1 large red bell pepper

4 cloves garlic

¾ cup cashew milk, unsweetened

1 teaspoon black pepper

¼ cup basil leaves, fresh

basil sprigs, for garnish (optional)

Recipe Instructions:

Preheat oven to 400°F. Line baking sheet with parchment paper.

Prepare the bell pepper by cutting in half and removing the seeds and stem. Place the tomatoes and red pepper on the baking sheet and roast for 20 minutes. Remove from oven, turning over the tomatoes and red pepper. Add the garlic and return to oven for another 10 minutes.

Remove vegetables from oven and allow to cool. Once cooled, peel the skins from the tomatoes and peppers. Next, add to a high-powered blender, like Vitamix or similar. Add remaining ingredients, including cashew milk, black pepper, and basil leaves. Blend until smooth. Heat soup in saucepan over low heat until completely warm.

Place in four serving bowls, garnishing with basil sprigs if desired.

Makes 4 servings.

Classic Pumpkin Soup

Classic, simple and with few ingredients this pumpkin soup is rich in heart-healthy potassium. Potassium has also been shown to help lower blood pressure. In addition, this soup provides sweet, cozy comfort on a cool autumn day.

Recipe Ingredients:

1 4 lb. Pumpkin

2 tablespoons grapeseed oil

1 sweet onion, sliced

2 garlic cloves, whole and peeled

1 teaspoon fresh ginger, grated

½ teaspoon thyme (optional)

½ teaspoon nutmeg (optional)

3 cups vegetable broth, low-sodium

1 cup water

1 cup raw cashews

black pepper, to taste

sea salt, to taste (optional)

Roasted pumpkin seeds, for garnish (optional)

Recipe Instructions:

Cut the pumpkin into slices, approximately 3” and cut the skin off, while also scraping the seeds out. Next, cut into 1.5" chunks.

In a large cooking pot, heat the oil on medium heat. Add the onion and sauté for 3 minutes or until onion is softened. Add the pumpkin, garlic, ginger, thyme, nutmeg, vegetable broth and water into the pot. Stir completely for approximately a minute. Then add cashews and bring to a boil, uncovered. Reduce heat and let simmer at low-medium until pumpkin is tender and cashews are softened, approximately 15 minutes. Remove soup from heat and allow to cool some before blending with a stick blender. Season to taste with salt and pepper (optional). Blend until smooth.

Garnish with roasted pumpkin seeds, if desired.

Makes 6 servings.

Vegetable Minestrone Soup

Celebrate the bounty of autumn with carrots, zucchini, onions, celery, garlic and more in this low-sodium, heart-healthy soup.

Recipe Ingredients:

1 tablespoon grapeseed oil

1 medium sweet onion, chopped

6 garlic cloves, minced

3 carrots, peeled and chopped

4 celery stalks, chopped

3 cups vegetable broth, low-sodium

2 cups water

10 medium tomatoes, chopped

½ cup tomato paste, no-added-salt

4 medium potatoes, diced

1 medium zucchini, chopped

¼ cup fresh parsley, chopped

½ teaspoon black pepper

1 bay leaf

3 cups spinach, chopped

1 15 oz. cannellini beans, rinsed and drained

1 cup whole wheat pasta (e.g. elbow or rotini)

Recipe Instructions:

In a large cooking pot, heat oil over medium to low heat.

Add onion, garlic, carrots, and celery. Cooking approximately 10 minutes. Next, add broth, water, tomatoes, tomato paste, potatoes, zucchini, parsley, black pepper, and bay leaf.

Bring to a boil, then lower to a simmer. Cook for approximately 40-45 minutes or until vegetables are softened.

Add spinach, beans and pasta. Simmer for additional 15-20 minutes.

Makes 6 servings.

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Medical/Nutritional Disclaimer: Heart Healthy Recipes' Newsletter and website offers informational service only and the information contained in this newsletter is not intended as professional nutritional or medical advice. The content in this newsletter should not be used solely during a medical emergency or for the diagnosis or treatment of any medical condition. Please consult your doctor or other qualified health care provider regarding any course of medical treatment.
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