Heart-Healthy Crab Bisque

Indulge in a comforting bowl of Heart-Healthy Crab Bisque, a creamy yet guilt-free twist on a classic seafood favorite. This lightened-up recipe combines succulent fresh crab meat with a medley of sautéed vegetables, aromatic herbs, and a touch of cayenne for subtle heat. Made with low-sodium broth and low-fat milk, this bisque skips the heavy cream without sacrificing its velvety texture, thanks to a touch of cornstarch for gentle thickening. Brightened with fresh lemon juice and parsley, it’s a flavorful, nutrient-packed choice perfect for a lighter lunch or elegant dinner starter. Ready in just an hour, this heart-conscious dish proves that decadent doesn’t have to mean unhealthy.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 pound fresh crab meat
• 4 cups low-sodium chicken or seafood broth
• 2 tablespoons olive oil
• 1 unit large onion, chopped
• 2 units celery stalks, chopped
• 1 unit carrot, chopped
• 3 units garlic cloves, minced
• 1 unit bay leaf
• 1 teaspoon fresh thyme
• 0.25 teaspoon cayenne pepper
• 2 tablespoons tomato paste
• 1 cup low-fat milk
• 2 tablespoons cornstarch
• 2 tablespoons water
• 2 tablespoons chopped fresh parsley
• 1 tablespoon fresh lemon juice
• 0 ground black pepper to taste

Directions

Step 1

Heat olive oil in a large pot over medium heat. Add chopped onion, celery, and carrot; sauté for about 7-8 minutes until the vegetables begin to soften.

Step 2

Stir in minced garlic and cook for 1 minute more until fragrant.

Step 3

Add the bay leaf, fresh thyme, and cayenne pepper, stirring to coat the vegetables.

Step 4

Mix in the tomato paste and cook for an additional 2 minutes, allowing the paste to slightly caramelize.

Step 5

Pour in the low-sodium chicken or seafood broth, then add the crab meat, ensuring it is evenly distributed.

Step 6

Bring the mixture to a gentle boil, then reduce the heat to low, cover, and simmer for 20 minutes.

Step 7

Remove the bay leaf. Use an immersion blender to puree the soup in the pot until smooth. Alternatively, transfer in batches to a blender, puree until smooth, then return to the pot.

Step 8

In a small bowl, mix the cornstarch with water to create a slurry. Stir the slurry into the bisque to thicken slightly.

Step 9

Add the low-fat milk while stirring, and let the soup gently simmer (do not boil) for another 5 minutes or until heated through.

Step 10

Stir in fresh lemon juice and chopped parsley. Season with ground black pepper to taste.

Step 11

Serve hot, garnished with additional parsley if desired.

Nutrition Facts

Serving size	2097.5 grams (2097.5g)

Amount per serving	% Daily Value*
Calories	1089

Total Fat 43.00g	55%
Saturated Fat 8.70g	43%
Polyunsaturated Fat 2.70g
Cholesterol 259mg	86%
Sodium 5690mg	247%
Total Carbohydrate 65.70g	24%
Dietary Fiber 9.10g	33%
Total Sugars 26.90g
Protein 108.60g	217%

Vitamin D 101IU	504%
Calcium 1003mg	77%
Iron 8mg	46%
Potassium 2828mg	60%

*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: 35.7%

Protein: 40.1%

Carbs: 24.2%