Quick & Healthy Potato Soup

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Prep Time: 15 minutes
Cook Time: 15 minutes
Difficulty: Moderate
Yields: 4 servings

The quickest way to a delicious potato soup, with variations for broccoli, chicken and cheddar; corn chowder, and minestrone.

Potatoes are naturally gluten-free. To ensure this dish is too, check the label and skip or substitute ingredients marked with a (*).

Ingredients:

  • 2 cups stock or reduced-sodium broth*
  • 1 1/4 lbs. white potatoes, peeled and cut into bite-size cubes
  • 2 stalks celery, chopped
  • 1 medium onion, chopped
  • 1 small carrot, peeled and chopped
  • 1 cup fat-free half and half or milk
  • 1/2 tsp thyme or Italian seasoning*
  • Sea salt or garlic salt to taste
  • Freshly ground pepper to taste

Directions:

1) Bring broth to a boil in a large saucepan. Chop vegetables while broth is heating, then add to saucepan. Return to a boil; reduce heat and simmer, covered, for 20 minutes.

2) Let cool slightly, then puree until smooth, or until soup is desired consistency. Stir in remaining Ingredients and cook for 5 minutes more. 

 

Variations

Broccoli, Chicken and Cheddar Soup

Stir 1 cup each: small broccoli florets, diced cooked chicken and reduced-fat sharp Cheddar cheese into hot soup. Cook for 5 minutes more.

 

Potato Corn Chowder Soup

Increase broth to 2 1/2 cups and stir in 1 1/2 cups frozen corn (thawed) and 3/4 cup diced ham. Simmer for 20 minutes, then press potatoes against the side of the pan with the back of a wooden spoon to break up and thicken soup. Reduce fat-free half and half to 1/2 cup and add shredded Parmesan cheese.

 

Chunky Potato Minestrone Soup

Increase broth to 3 cups. Reduce potatoes to 1/2 lb. and increase carrots to two. Omit half and half and instead stir in 2 cups prepared pasta sauce and 1/2 cup canned white beans with the vegetables; simmer for 20 minutes. Serve with a sprinkle of Parmesan cheese, if desired.

Nutrition:

Calories: 220

Fat: 1.5

Cholesterol: 5

Sodium: 340

Vitamin C: 60%

Carbohydrates: 41 g

Fiber: 3 g

Protein: 9 g

Potassium: 205 mg

 

Broccoli, Chicken and Cheddar Soup nutritional analysis per serving without skins

Calories: 340, Fat: 8g, Saturated Fat: 4g, Trans Fat: 0g, Cholesterol: 40mg, Sodium: 590mg, Potassium: 309mg, Carbohydrates: 42g, Fiber: 4g, Sugar: 8g, Protein: 22g, Vitamin A: 60%, Vitamin C: 90%, Calcium: 50%, Iron: 10%

 

Potato Corn Chowder Soup nutritional analysis per serving without skin

Calories: 340, Fat: 7g, Saturated Fat: 2.5g, Trans Fat: 7g, Cholesterol: 35mg, Sodium: 520mg, Potassium: 335mg, Carbohydrates: 49g, Fiber: 4g, Sugar: 8g, Protein: 21g, Vitamin A: 45%, Vitamin C: 60%, Calcium: 15%, Iron: 10%

 

Chunky Potato Minestrone Soup nutritional analysis per serving without skins

Calories: 230, Fat: 2.5g, Saturated Fat: 0.5g, Trans Fat: 0g, Cholesterol: 5mg, Sodium: 710mg, Potassium: 390mg, Carbohydrates: 42g, Fiber: 6g, Sugar: 15 g, Protein: 10g, Vitamin A: 80%, Vitamin C: 30%, Calcium: 4%, Iron: 8%

 

Adapted from Potato Goodness Unearthed

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