Heart-Healthy Creamy Crab Soup
Indulge in the comforting flavors of "Heart-Healthy Creamy Crab Soup," a guilt-free twist on the classic creamy seafood dish. Brimming with tender fresh crab meat and a medley of vibrant vegetables like onion, celery, and carrot, this soup is made lighter with low-fat milk and a cornstarch thickener. The flavorful base—enhanced by aromatic garlic, Old Bay seasoning, and a splash of zesty lemon juice—comes together in under an hour, making it both nourishing and convenient. With just 2 tablespoons of olive oil and low-sodium chicken broth, this recipe is designed to be heart-smart without compromising richness or taste. Perfect as a cozy starter or light main course, it’s a wholesome choice for any seafood lover seeking a healthier option. Enjoy this creamy crab soup warm, garnished with a sprinkle of fresh parsley for an irresistible, restaurant-quality finish. Keywords: heart-healthy soup, creamy crab soup, low-fat seafood recipes, easy crab soup recipe, healthy comfort food.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large yellow onion, finely chopped
- 2 celery stalk, diced
- 1 large carrot, diced
- 3 cloves garlic, minced
- 4 cups low-sodium chicken broth
- 2 cups low-fat milk
- 2 tablespoons cornstarch
- 1 bay leaf
- 1 teaspoon Old Bay seasoning
- 1 pound fresh crab meat, picked over for shells
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons lemon juice
- 1 teaspoon black pepper
- 0.5 teaspoon salt (optional)
Instructions
Heat olive oil in a large pot over medium heat.
Add chopped onion, diced celery, and diced carrot; sauté for 5-7 minutes until the vegetables are soft and the onion is translucent.
Stir in minced garlic and cook for an additional 1 minute until fragrant.
Pour in the low-sodium chicken broth and bring the mixture to a simmer.
In a small bowl, whisk together low-fat milk and cornstarch until smooth. Slowly add this mixture to the pot, stirring continuously to combine.
Add the bay leaf and Old Bay seasoning to the pot.
Allow the soup to simmer for about 10 minutes, stirring occasionally, until it thickens slightly.
Gently stir in the fresh crab meat, making sure it breaks up evenly in the soup.
Simmer for another 5 minutes, or until the crab meat is heated through.
Remove the bay leaf and discard.
Stir in chopped parsley, lemon juice, and black pepper.
Taste and adjust seasoning with salt if necessary, keeping in mind heart-health considerations.
Serve the soup warm, garnished with additional parsley if desired.
Nutrition Facts
Calories |
1202 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.9 g | 61% | |
| Saturated Fat | 11.7 g | 58% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 278 mg | 93% | |
| Sodium | 6903 mg | 300% | |
| Total Carbohydrate | 75.1 g | 27% | |
| Dietary Fiber | 9.2 g | 33% | |
| Total Sugars | 40.3 g | ||
| Protein | 119.7 g | 239% | |
| Vitamin D | 5.0 mcg | 25% | |
| Calcium | 1272 mg | 98% | |
| Iron | 6.9 mg | 38% | |
| Potassium | 2524 mg | 54% | |
*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.
