Most canned soups have more salt in one serving that you should have for a whole day.

The roasted pepper tomato soup recipe we share has 2,000 milligrams of sodium for 16 servings. That is less than the sodium in just one cup of commercial canned soup.

Making your own chicken broth is easy. You can freeze it and have it ready or whip up a simple substitute in the microwave – it only takes about three minutes.

You will save money, eat less salt and have more flavorful meals.

Simple Soup Base
Makes 2-4 cups

• 2 Tbsp. flour
• 2 Tbsp. margarine or butter
• 2 cups milk
• ¼ tsp. dry mustard
• ¼ tsp. paprika
• ½ tsp. parsley, basil or any other fresh or dried herbs you like

Mix flour and margarine or butter together in a 2-cup glass measuring cup. Microwave for 30 seconds, stir. Microwave for another 30 seconds. Add milk and spices and stir. Microwave for 1 minute, stir again. Microwave for 1 more minute. If not thickened, add 1 more minute. You can do the same thing on the stove, and the soup will have less of a starchy taste.

Use in place of any creamed soup. For Cream of Mushroom, add sautéed fresh mushrooms, for Cream of Celery, add sautéed fresh celery, for Cream of Chicken, add diced cooked chicken.

Nutrient Information:
Calories: 117
Carbohydrates: 9 grams
Protein: 5 grams
Fat: 7 grams
Sodium: 120 milligrams

Mediterranean Roasted Pepper Soup
Serves 6. You can double the recipe and freeze for later.

• 2 Tbsp. olive oil
• 2 medium onions, sliced
• 6 garlic cloves, minced
• 1 tsp. paprika
• ½ cup lentils, sorted and rinsed
• 3 fresh red peppers, roasted
• 1 can (28 oz.) diced tomatoes
• 2 cups low sodium chicken broth or water
• 2/3 cup nonfat dry milk
• 1 Tbsp. red wine vinegar
• ¼ cup cashews or almonds, toasted

Heat olive oil, add onions and cook slowly, stirring occasionally, until onions are very soft and caramelized. Add garlic and paprika, cook 2 minutes. Add lentils, peppers, tomatoes, and 1 cup broth. Bring to boil, reduce heat to maintain a steady simmer, cover, and cook until lentils are very soft, about 30 minutes. In several batches, puree in blender or processor until very smooth. Add dry milk and vinegar to the last batch. Stir together. Add more vinegar and broth if needed.

If you freeze this soup, add a little more vinegar after it’s reheated.

Serve topped with a sprinkle of almonds and a drizzle of oil if you like.

Nutrient Information:
Calories: 240
Carbohydrates: 31 grams
Protein: 11 grams
Fat: 9 grams
Sodium: 128 milligrams

Meanwhile, Northwest Kidney Centers is sponsoring a healthy recipe contest with the winning recipe to be showcased in a cookbook that will be distributed at the Kidney Health Fest for African American Families on June 5 at Van Asselt Elementary in Seattle.

Creators of the top three recipes will receive gift cards.

Recipes should be low in salt and low in sugar, and entrants must live in Washington.

Entries are due by Feb. 19. Send the recipe to gepnern@nwkidney.org or to 700 Broadway, Seattle, WA 98122.

Questions? Call 425.821.8785.

For more information, click here.

Katy G. Wilkens is a registered dietitian and department head at Northwest Kidney Centers. She has a Master of Science degree in nutritional sciences from the University of Washington.