Potatoes are a great source of potassium and the skins are loaded with fiber. While potatoes alone can raise blood sugar, this soup will keep you steady with protein-rich soy milk and fiber-rich veggies.

Potatoes are a great source of potassium and the skins are loaded with fiber. While potatoes alone can raise blood sugar, this soup will keep you steady with protein-rich soy milk and fiber-rich veggies.

We made this recipe in our January 25th cook-along with Dietician in Your Kitchen. You can watch and cook-along here.

Ingredients

  • 1lb of potatoes (about 3 medium-sized)
  • 1 stalks of celery
  • 1 whole carrot
  • 1/2 of a yellow onion
  • 2 TBSP chopped fresh parsley
  • rosemary (1 spring if fresh or 1/2 tsp if dried)
  • ground black and/or white pepper
  • 1/4 tsp ground nutmeg
  • 1/2 tsp garlic powder
  • salt or salt substitute (to taste)
  • 2.5-3 cups of 2% milk or unsweetened soy milk, warmed, but not boiling.
  • 1 TBSP cornstarch or potato starch
  • 1 tsp butter for topping (optional)

Instructions

Wash the potatoes and carrots well, scrub with a brush to remove dirt (don’t use soap!). Chop the potatoes into small pieces, about 1/4” diced. Dice the carrot, celery, and onion in the same way. Place cubed potatoes into a large, microwave-safe bowl with a lid. Microwave on high for about 5 minutes, or until potatoes are soft enough to be pierced with a fork. Place 1/2 of the potatoes in a separate bowl. Add milk to the bowl and mash with a fork until smooth (or use a blender). In a small glass, mix corn-starch with cold water until smooth. Add it to the potato mixture and stir to combine.

To the microwave bowl, add chopped carrots, celery, onion. Microwave for 2 minutes more. Add the milk mixture to the vegetables, add all the spices and season to taste. Ladle into bowls and top with a pat of butter, if desired.

Serves 2

Nutrition Per Serving (1/2 of recipe): Calories 352.8, Total Fat 5.2g, Saturated Fat 0.8g, Sodium 497.0mg, Potassium 1,865.2mg, Total Carbohydrates 62.8g, Dietary Fiber 10.3g, Protein 14.7g

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