Heart-Healthy Hearty Abalone Soup
Dive into the nourishing flavors of our "Heart-Healthy Hearty Abalone Soup," a dish that combines gourmet elegance with wholesome, low-sodium ingredients for a truly nutritious meal. This warm, savory soup features tender slices of fresh abalone simmered in a flavorful broth infused with aromatic ginger, garlic, and onion. Packed with nutrient-rich baby spinach, crisp carrots, and celery, this dish is as hearty as it is heart-friendly. A splash of lemon juice and a touch of low-sodium soy sauce add a bright, umami-rich depth, while fresh parsley delivers a final burst of freshness. Perfect for any occasion, this comforting soup is ready in just an hour and serves four, making it ideal for a health-conscious family dinner or a cozy night in. Whether you're seeking high-protein seafood recipes or looking to incorporate more heart-healthy options into your diet, this abalone soup checks all the boxes.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 4 pieces fresh abalone
- 4 cups low-sodium chicken broth
- 2 cups water
- 2 cups baby spinach
- 2 medium carrots
- 2 medium celery stalks
- 1 medium onion
- 1 tablespoon fresh ginger
- 2 cloves garlic cloves
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 1 tablespoon low-sodium soy sauce
- 0.5 teaspoon ground black pepper
- 2 tablespoons fresh parsley
Instructions
Prepare the vegetables: peel and slice the carrots into thin rounds, chop the celery, finely chop the onion, mince the garlic cloves, and grate the fresh ginger.
Clean the fresh abalone thoroughly under running water and slice them into thin pieces, about 1/4 inch thick.
In a large pot, heat the olive oil over medium heat. Add the onions and sauté until translucent, about 3 minutes.
Add the minced garlic and grated ginger, stirring frequently, and cook for an additional 1 minute until fragrant.
Introduce the carrots and celery into the pot, stirring them into the aromatics and cooking until slightly softened, approximately 5 minutes.
Pour in the low-sodium chicken broth and the additional water, bringing the mixture to a gentle boil.
Once boiling, reduce the heat to a simmer. Add the sliced abalone pieces and cook gently for 15 minutes.
After 15 minutes, add the baby spinach, lemon juice, and low-sodium soy sauce. Stir to combine and cook for another 5 minutes until the spinach is wilted and tender.
Season the soup with ground black pepper, adjusting the taste as needed.
Remove the pot from the heat and stir in freshly chopped parsley.
Serve the abalone soup hot, ensuring each bowl has a healthy amount of vegetables and abalone slices.
Nutrition Facts
Calories |
1366 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.6 g | 32% | |
| Saturated Fat | 3.3 g | 16% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 800 mg | 267% | |
| Sodium | 3826 mg | 166% | |
| Total Carbohydrate | 99.9 g | 36% | |
| Dietary Fiber | 9.4 g | 34% | |
| Total Sugars | 19.4 g | ||
| Protein | 179.0 g | 358% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 669 mg | 51% | |
| Iron | 8.1 mg | 45% | |
| Potassium | 1022 mg | 22% | |
*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.
