2 soups that heal high blood pressure

Keeping your blood pressure in check requires watching what you eat. It doesn't mean you have to sacrifice taste though. Here are two healthy choices that are also delicious.

PREP TIME: 10 minutes

COOK TIME: 45 minutes

SERVES 4

Incredients:

• 10 ml (2 tsp) extra virgin olive oil
• 2 carrots, finely chopped
• 1 large onion, finely chopped
• 1 rib celery, finely chopped
• 110 g (4 oz) baby bella mushrooms, quartered lengthwise
• 3 garlic cloves, minced
• 1 can (425 g) diced tomatoes, with juice
• 3 ml (3/4 tsp) dried thyme
• 500 ml (1 c) water
• 1 ml (1/4 tsp) salt
• 0.5 ml (1/8 tsp) ground black pepper
• 1/4 lb lentils picked over and rinsed (use French-style du Puy lentils, which hold together best during long cooking).
• 10 ml (2 tsp) balsamic vinegar

Instructions:

1. Heat the oil in a large soup pot over medium heat. Add carrots, onions and celery, and cook until the vegetables begin to soften, five to six minutes.
2. Add the mushrooms and garlic and cook until the mushrooms begin to release their liquid, about three minutes.
3. Add the tomatoes (with juice), thyme, water, salt, pepper and lentils. Bring to a boil over high heat, then reduce to medium-low, cover and simmer until the lentils are tender, about 35 minutes.
4. Stir in the balsamic vinegar.

PER SERVING: 169 cal, 3 g fat (0 g sat), 29 g carbs, 8 g protein, 7 g fibre, 0 mg chol, 433 mg sodium, 51 mg calcium

Ingredients:

• 10 ml (2 tsp) canola oil
• 250 g (1 c) chopped leeks (white and light green parts only)
• 150 g (3/4 c) chopped onions
• 125 g (1/2 c) chopped celery
• 1 garlic clove, minced
• 900 ml (3 c) low-sodium chicken broth
• 875 g (3 1/2 c) fresh or frozen small green peas
• 50 g (1/4 c) chopped fresh mint
• 0.5 ml (1/8 tsp) ground black pepper
• 75 g (1/3 c) reduced-fat sour cream, divided
• 15 ml (1 tbsp) chopped fresh chives

Instructions:

1. Heat the oil in a medium pot over medium heat. Add the leeks, onion and celery and cook until the celery is just tender, five to seven minutes. Add the garlic and cook for one minute.
2. Add the chicken broth and bring to a boil over high heat. Add the peas and cook until tender, three to four minutes. Remove from the heat and stir in the mint and black pepper.
3. Puree the soup with a stick blender or in an upright blender.
4. Whisk in 50 grams (1/4 cup) of the sour cream and divide among soup bowls. Swirl about five millilitres (one teaspoon) of the remaining sour cream into the centre of each serving and sprinkle on the chives.

PER SERVING: 224 cal, 6 g fat (2 g sat), 31 g carbs, 13 g protein, 9 g fibre, 10 mg chol, 186 mg sodium, 116 mg calcium

These hearty and healthy soups are low in fat and high in fibre making it a great option for those looking to lower their blood pressure.