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Maryland Crab Soup

High Fiber Recipe

Authentic Maryland Crab Soup should be made with authentic Maryland blue crabs, but any crab meat or white fish will do if unavailable to you. This is low-fat, high fiber eating at its best.

Maryland Crab Soup Depiction

Recipe Ingredients

2 onions, chopped
2 dried red peppers, crumbled
2 cloves garlic, minced or to taste
1 green pepper, chopped
2 potatoes, diced
3 stalks celery, chopped
4 carrots, sliced
6 cups fish stock or bouillon
2 cups fresh or frozen corn
1 pound crab meat kernels or any white fish
2 29-ounce cans tomato sauce
1/2 cup Italian parsley, chopped
1 bay leaf
Freshly ground black pepper to taste
1 tablespoon fresh oregano or 1 teaspoon dried

Recipe Directions

Cook the onion, garlic, green pepper and celery in 1/2 cup of the stock to soften, 5 to 10 minutes.

Add the remaining stock, tomato sauce, bay leaf, oregano, red peppers, potatoes, and carrots and cook 20 minutes, or until the vegetables are tender.

Stir in the corn, crab meat (white fish) and parsley and simmer 5 minutes. Serve with ground black pepper to taste.

Nutrition Information

Recipe makes 8 servings
Serving size: 1 cup
Calories: 204; Total Fat: 2g; Fiber: 7g

High Fiber TipHigh Fiber Tip

Try a variety of fiber rich foods to increase nutrient sources.

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