RECIPE RENOVATION: Potato Soup

Photo credit: Carlton Logan

Photo credit: Carlton Logan

I am always looking for recipes containing less sodium and less fat.  More and more, I’m pulling away from processed foods and gravitating towards fresh ingredients…fresh produce, lean meats, whole grains.

So, during fall, what’s better for lunch or dinner than a bowl of warm soup?  I have many homemade recipes for soup with tomatoes or squash or noodles.  But I didn’t have a healthy recipe for potato soup.  Until now.  I found this recipe at MyRecipes.com.

To cut back on the starchy potatoes, this recipe replaces some of the spuds with roasted cauliflower.  This increases the nutrients, cuts calories and adds a depth of flavor.  Also, using low-fat milk and sour cream cuts the fat.  Overall, this recipe cuts the calories in half, drastically reduces saturated fat and sodium.

Makes 8 servings, about 1 1/4 cups

Ingredients:

  • 1 1/2 tablespoons extra-virgin olive oil, divided
  • 1 cup chopped onion
  • 1 teaspoon chopped fresh thyme
  • 5 garlic cloves, chopped
  • 1 pound cubed peeled baking potato (about 2)
  • 1 pound cubed Yukon gold potato (about 4)
  • 5 cups unsalted chicken stock (such as Swanson)
  • 1 teaspoon kosher salt, divided
  • 1 bay leaf
  • 1 pound cauliflower, cut into florets (about 1/2 head)
  • 3/4 teaspoon freshly ground black pepper, divided
  • Cooking spray
  • 1 1/2 cups 2% reduced-fat milk
  • 3/4 cup chopped green onions, divided
  • 1/2 cup fat-free fromage blanc (such as Vermont Creamery) or sour cream
  • 2 ounces grated sharp cheddar cheese (about 1/2 cup)
  • 4 slices center-cut bacon, cooked and crumbled

Instructions:

  1. 1. Preheat oven to 450°.
  2. 2. Heat a large Dutch oven (or stockpot) over medium-high heat. Add 1 1/2 teaspoons oil to pan; swirl to coat. Add onion, thyme, and garlic; sauté 5 minutes or until tender, stirring occasionally. Add potatoes, stock, 1/2 teaspoon salt, and bay leaf; bring to a boil. Cover, reduce heat, and simmer 35 minutes or until potatoes are very tender, stirring occasionally. Remove from heat; discard bay leaf.
  3. 3. While potatoes simmer, combine remaining 1 tablespoon oil, cauliflower, 1/4 teaspoon salt, and 1/4 teaspoon pepper on a jelly roll pan coated with cooking spray; toss to coat. Roast at 450° for 30 minutes or until browned, turning once.
  4. 4. Place cauliflower mixture and milk in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening (to avoid splatters). Blend until smooth. Pour cauliflower mixture into a large bowl. Add half of potato mixture to blender; pulse 5 to 6 times or until coarsely chopped. Pour into bowl with cauliflower mixture. Repeat with remaining potato mixture. Place cauliflower-potato mixture in Dutch oven over medium heat. Stir in remaining 1/4 teaspoon salt, remaining 1/2 teaspoon pepper, 1/2 cup green onions, and fromage blanc; stir until fromage blanc melts. Ladle soup into 8 bowls. Top evenly with remaining green onions, cheese, and bacon.  (Note: if you don’t have a stand blender, an immersion blender would work as well, if not better.)

Nutritional Analysis:

Amount per serving

  • Calories: 223
  • Fat: 6.7g
  • Saturated fat: 2.7g
  • Monounsaturated fat: 2.8g
  • Polyunsaturated fat: 0.5g
  • Protein: 12.7g
  • Carbohydrate: 29.7g
  • Fiber: 3.5g
  • Cholesterol: 15mg
  • Iron: 1.8mg
  • Sodium: 478mg
  • Calcium: 185mg
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