If you're looking for a hearty and filling soup that won't weigh you down, low sodium pea soup is a great choice. With just 165 calories per cup (prepared with water, canned), it's a nutritious and delicious option for any meal. Pea soup is also naturally low in fat and high in fiber, making it a great choice for weight management.
In addition to being low in calories, low sodium pea soup is also packed with nutrients. Each cup contains 11 grams of protein, 30 grams of carbohydrates, and 6 grams of fiber. It also contains a variety of vitamins and minerals, including vitamin A, vitamin C, calcium, and iron.
In this article, we'll explore the health benefits of low sodium pea soup, how to prepare it, and some possible variations and side effects to keep in mind.
A brief overview of Low Sodium Pea Soup
Low sodium pea soup is a hearty and nutritious soup made from split peas, vegetables, and seasonings. It is naturally low in fat and high in fiber, making it a great choice for weight management. It is also a good source of protein and contains a variety of vitamins and minerals.
How many calories are in a cup of Low Sodium Pea Soup?
A cup of low sodium pea soup (prepared with water, canned) contains 165 calories.
Low Sodium Pea Soup nutrient breakdown
Each cup of low sodium pea soup contains 11 grams of protein, 30 grams of carbohydrates, and 6 grams of fiber. It is also a good source of vitamins A and C, calcium, and iron.
Health benefits of Low Sodium Pea Soup
Low sodium pea soup offers a variety of health benefits. Its high fiber content can help promote good digestion and regularity, while its protein content can help preserve lean muscle mass. Pea soup can also help reduce the risk of chronic diseases such as heart disease and diabetes thanks to its high nutrient content.
Low Sodium Pea Soup and weight management
Low sodium pea soup is a great choice for weight management due to its low calorie and high fiber content. The high fiber content can help you feel fuller for longer, reducing the likelihood of overeating or snacking between meals. Plus, its relatively low calorie content means that you can enjoy a satisfying and filling meal without consuming too many calories.
How to prepare Low Sodium Pea Soup
To prepare low sodium pea soup, start by rinsing and draining a package of dry split peas. In a large pot over medium heat, sauté some onions and garlic until they are soft. Add the split peas, chopped carrots, celery, and any other vegetables you like, and stir to combine. Pour in enough water or low sodium chicken or vegetable broth to cover the vegetables by about an inch. Bring the mixture to a boil, then reduce the heat and let it simmer until the vegetables and split peas are tender. Use an immersion blender or transfer the soup to a blender and blend until smooth. Season with salt and pepper to taste.
Possible side effects of consuming Low Sodium Pea Soup
While pea soup is generally safe to consume in moderation, some people may experience bloating, gas, or other digestive issues after eating high fiber foods like peas. If you are new to eating high fiber foods or have a sensitive digestive system, it may be best to start with a smaller portion and gradually increase your intake over time.
Variations of Low Sodium Pea Soup
There are many variations of low sodium pea soup that you can try. For example, you can swap out the split peas for lentils or other legumes, or add different vegetables and spices to create different flavor profiles. You can also experiment with using different types of broth or adding different types of protein, like chicken or ham.
Low Sodium Pea Soup and a balanced diet
While low sodium pea soup can be a nutritious and filling meal in and of itself, it is always best to pair it with other nutritious food groups to ensure a balanced diet. Consider serving a slice of whole grain bread or a side salad alongside your soup to add more fiber, vitamins, and minerals to your meal.
Frequently asked questions about Low Sodium Pea Soup
Q: Is low sodium pea soup vegan?
A: Yes, low sodium pea soup is vegan as long as it is prepared without any animal-derived ingredients like chicken or beef broth.
Q: Is low sodium pea soup gluten-free?
A: Yes, pea soup is naturally gluten-free. However, some commercial canned or packaged soups may contain gluten-containing ingredients, so be sure to check the label before buying.
Q: Can I freeze low sodium pea soup?
A: Yes, low sodium pea soup can be frozen for up to 3 months. Just be sure to transfer it to a freezer-safe container and label it with the date and contents before storing.
5 Frequently Asked Questions About Low Sodium Pea Soup
1. Is low sodium pea soup a healthy choice?
Yes, low sodium pea soup can be a healthy choice if consumed in moderation. Peas are a good source of protein, fiber, and vitamins, and the low sodium content helps to avoid excess sodium intake.
2. How can I make low sodium pea soup at home?
You can make low sodium pea soup at home by using fresh peas or canned peas with no added salt, and using low sodium chicken or vegetable broth instead of water. Season with herbs and spices instead of salt.
3. Can I add meat to low sodium pea soup?
Yes, you can add lean protein such as chicken or turkey to low sodium pea soup for added flavor and nutrition. Be sure to select lean cuts of meat and remove any excess fat before adding to the soup.
4. Is low sodium pea soup a good choice for a vegetarian or vegan diet?
Yes, low sodium pea soup can be a good choice for a vegetarian or vegan diet as long as no animal products are used in its preparation. Use vegetable broth instead of chicken broth and skip any meat or animal-based ingredients such as bacon.
5. How can I make low sodium pea soup more flavorful?
You can make low sodium pea soup more flavorful by adding herbs and spices such as thyme, rosemary, or cumin. You can also add a splash of lemon juice or apple cider vinegar for acidity or top with croutons or toasted nuts for crunch.