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
