Heart-Healthy Hearty Abalone Soup

Dive into the nourishing flavors of Heart-Healthy Hearty Abalone Soup, a wholesome recipe that’s as comforting as it is good for you. This low-sodium soup highlights tender, freshly sliced abalone simmered to perfection in a delicate blend of chicken broth and water, infused with the zest of fresh ginger and garlic. Packed with vibrant vegetables like baby spinach, carrots, and celery, this nutritious dish is elevated with a splash of lemon juice and low-sodium soy sauce for a subtle umami kick. Perfectly balanced and loaded with heart-healthy ingredients, this one-pot wonder is not only easy to prepare in under an hour but also bursting with rich, layered flavors in every spoonful. Whether you’re looking for a lighter dinner option or a cozy way to warm up, this abalone soup is sure to deliver satisfaction while boosting your wellness goals.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

Clean the fresh abalone thoroughly under running water and slice them into thin pieces, about 1/4 inch thick.

Step 3

In a large pot, heat the olive oil over medium heat. Add the onions and sauté until translucent, about 3 minutes.

Step 4

Add the minced garlic and grated ginger, stirring frequently, and cook for an additional 1 minute until fragrant.

Step 5

Introduce the carrots and celery into the pot, stirring them into the aromatics and cooking until slightly softened, approximately 5 minutes.

Step 6

Pour in the low-sodium chicken broth and the additional water, bringing the mixture to a gentle boil.

Step 7

Once boiling, reduce the heat to a simmer. Add the sliced abalone pieces and cook gently for 15 minutes.

Step 8

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.

Step 9

Season the soup with ground black pepper, adjusting the taste as needed.

Step 10

Remove the pot from the heat and stir in freshly chopped parsley.

Step 11

Serve the abalone soup hot, ensuring each bowl has a healthy amount of vegetables and abalone slices.

Nutrition Facts

Serving size	(2879.3g)

Amount per serving	% Daily Value*
Calories	1366.5

Total Fat 24.6g	0%
Saturated Fat 3.3g	0%
Polyunsaturated Fat 1.5g
Cholesterol 800mg	0%
Sodium 3825.9mg	0%
Total Carbohydrate 99.9g	0%
Dietary Fiber 9.4g	0%
Total Sugars 19.4g
Protein 179.0g	0%

Vitamin D 0IU	0%
Calcium 669.1mg	0%
Iron 8.1mg	0%
Potassium 1022.3mg	0%

*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.

Source of Calories

Fat: 16.6%

Protein: 53.6%

Carbs: 29.9%