Crab Vegetable Soup Recipe

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Fresh crab is plentiful in Penobscot, Maine, where Emily Chaney pops a pound of it into this chunky soup. Chock-full of veggies and flavor, it makes luscious cold-weather fare.

This recipe is:

Healthy

Diabetic Friendly

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Crab Vegetable Soup Recipe

Prep: 15 min. Cook: 35 min.

Yield: 8 Servings

15 35 50

Ingredients

3/4 cup chopped onion
2 teaspoons canola oil
3/4 cup chopped celery
3 cans (14-1/2 ounces each) diced tomatoes, undrained
4 cups water
4 medium carrots, sliced
1 cup diced peeled potatoes
1 cup frozen corn
2 teaspoons reduced-sodium chicken bouillon granules
2-1/4 teaspoons seafood seasoning
3/4 teaspoon salt-free lemon-pepper seasoning
1 pound crabmeat
1 cup frozen peas, thawed

Directions

In a large saucepan, saute onion in oil for 1 minute. Add celery; saute until tender. Stir in the tomatoes, water, carrots, potatoes, corn, bouillon, seafood seasoning and lemon-pepper. Bring to a boil. Reduce heat; cover and simmer for 20-25 minutes or until vegetables are tender. Stir in crab and peas; heat through. Yield: 8 servings.

Nutritional Facts 1-2/3 cups equals 167 calories, 2 g fat (trace saturated fat), 50 mg cholesterol, 691 mg sodium, 23 g carbohydrate, 5 g fiber, 15 g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable, 1 starch.

Originally published as Vegetable Crab Soup in Light & Tasty February/March 2006, p55