Heart-Healthy Classic Clam Soup
Dive into a bowl of comfort with our **Heart-Healthy Classic Clam Soup**—a nutritious spin on the beloved coastal classic. Packed with 2 pounds of fresh clams, this light yet hearty soup features a vibrant medley of vegetables like carrots, celery, and potatoes, simmered in a flavorful base of low-sodium broth and no-salt-added diced tomatoes. Enhanced with aromatic herbs like basil, oregano, and a hint of red pepper flakes for a gentle kick, it’s a wholesome delight that’s as satisfying as it is good for your heart. A quick 20-minute prep and 35 minutes to cook make this warming bowl of goodness a breeze to prepare, while the burst of fresh parsley and a spritz of lemon elevate the flavors to perfection. Serve it as a cozy weeknight dinner or as a nourishing addition to your Mediterranean-inspired meal plan. Ideal for seafood lovers seeking a low-sodium, heart-healthy option!
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Recipe Information
Ingredients
- 2 pounds clams
- 2 tablespoons extra virgin olive oil
- 1 medium, diced large onion
- 2 stalks, diced celery stalks
- 3 cloves, minced garlic cloves
- 2 medium, diced carrots
- 4 cups low-sodium chicken or vegetable broth
- 1 can (14.5 ounces), no salt added diced tomatoes
- 1 teaspoon, dried basil
- 1 teaspoon, dried oregano
- 1 bay leaf
- 0.25 teaspoon red pepper flakes
- 2 medium, peeled and diced potatoes
- 0.25 cup, chopped fresh parsley
- 0.5 teaspoon black pepper
- 1 for serving lemon wedges
Instructions
Clean the clams by scrubbing them under cold running water to remove any debris, and discard any that are cracked or open.
In a large pot, heat the olive oil over medium heat. Add the onion and celery, and sauté for about 5 minutes until the onion becomes translucent.
Stir in the garlic and carrots, cooking for an additional 2 minutes until fragrant.
Pour in the low-sodium chicken or vegetable broth and add the diced tomatoes, basil, oregano, bay leaf, and red pepper flakes.
Bring the mixture to a gentle boil, then reduce to a simmer and add the diced potatoes.
Cover the pot and let the soup simmer for about 10 minutes, or until the potatoes are tender.
Increase the heat to medium-high, add the clams, and cover the pot. Allow the clams to cook for 5-7 minutes or until they have opened. Discard any clams that do not open.
Season the soup with black pepper and stir in the chopped parsley.
Serve the clam soup hot with lemon wedges on the side for an extra burst of flavor.
Nutrition Facts
Calories |
2253 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 80.5 g | 103% | |
| Saturated Fat | 13.2 g | 66% | |
| Polyunsaturated Fat | 16.0 g | ||
| Cholesterol | 308 mg | 103% | |
| Sodium | 3348 mg | 146% | |
| Total Carbohydrate | 211.1 g | 77% | |
| Dietary Fiber | 33.2 g | 119% | |
| Total Sugars | 37.3 g | ||
| Protein | 171.0 g | 342% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 975 mg | 75% | |
| Iron | 28.2 mg | 157% | |
| Potassium | 5663 mg | 120% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
