Low Sodium Recipes

Potato and Parsley Soup with Sweet Peppers

This deeply flavorful soup depends on good potatoes, parsley and a hefty touch of curry powder. You can leave it at that if you like, but we went on to add some sautéed sweet peppers for good measure. The basic recipe makes a fairly thick soup; if you wish you can thin it a bit before serving by adding a cup of milk.

Serves 6; 30 mgs. of sodium per serving

Ingredients:

  • 1 cup chopped onion
  • 1 large clove garlic, chopped
  • 1 tsp. salt-free curry powder
  • 4 medium potatoes, peeled and cut into pieces
  • 4 cups salt-free chicken broth
  • 1/2 cup white wine
  • 1 cup chopped parsley, packed
  • 2 tsps. white wine vinegar
  • freshly ground black pepper
  • 1/2 sweet red pepper, seeded and diced
  • 1/2 green pepper, seeded and diced
  • 1/2 jalapeno pepper, seeded and finely minced
  • olive oil as needed
  • 1 cup milk (optional)

Directions:

Add 2 tbsps. olive oil to a large pot or Dutch oven, add the onion and garlic and cook for several minutes until the onions turn translucent. Add the curry powder, stir and cook for a few more minutes, stirring occasionally. Pour in the chicken broth, then add the potatoes and wine and stir to combine. Bring this mixture to a boil, then reduce to a simmer and cook for about 20 minutes, or until the potatoes are tender. Add the parsley, white wine, vinegar and black pepper and cook for five minutes more.
Remove the mixture to a blender and blend until smooth (you may have to do this in two or three stages). Return the blended soup to the pot and keep warm while you prepare the peppers. (If you wish to thin the soup with milk, stir it in at this time.) Add 1 tbsp. of oil to a sauté pan or skillet, heat to medium high and add the red, green and jalapeno peppers. Cook, stirring occasionally, for several minutes until the peppers are tender.
To serve, ladle the soup into bowls, then spoon a generous portion of the pepper mixture into each one so that it floats on top of the soup.