Recipe of the Month — Potato Soup

(Photo by Craig Chandler,  UNL Communications)
(Photo by Craig Chandler, UNL Communications)

By Alyssa Havlovic, MS, RDN, ACSM EP-C, Extension Educator in Lancaster Co.

February is Potato Lover’s Month! Did you know potatoes are fat free, sodium free, high in vitamin C, a good source of fiber and high in potassium? Try this simple potato soup recipe to warm you up on a cold, winter day.

POTATO SOUP
(Yield: 10 servings)

2 cups water
6 medium potatoes, scrubbed with clean vegetable brush under running water, peeled and cubed
2 carrots, scrubbed with clean vegetable brush under running water, peeled and thinly sliced
1/2 cup onion, scrubbed with clean vegetable brush under running water, chopped
2 celery stalks, scrubbed with clean vegetable brush under running water, thinly sliced
5 cups fat-free milk
6 Tablespoons margarine, melted
1/4 cup flour
1 teaspoon salt (optional)
1/4 teaspoon pepper
1/4 cup fresh parsley, gently rubbed under cold running water, chopped OR
2 Tablespoons dried parsley
2 cups Cheddar or American cheese, shredded or cubed (optional)

1. Wash hands with soap and water.
2. In a large saucepan, bring water to a boil.
3. Add potatoes, carrots, onion and celery. Return to a boil.
4. Cover, reduce heat and simmer for 20 minutes or until potatoes are tender.
5. Mash vegetables slightly so they break apart a little. Do not drain the vegetables. Stir in milk.
6. In a small bowl, stir together melted margarine, flour, salt, pepper and parsley until smooth. Add mixture to soup while stirring. Continue cooking until thick and bubbly, stirring constantly.
7. Add cheese, if desired. Stir until melted.
8. Store leftovers in a sealed container in the refrigerator for up to 4 days.

Nutrition Information: Serving Size (1/10 of recipe): Calories 230 Total Fat 7g Saturated Fat 1.5g Sodium 170mg Total Carbohydrates 34g Fiber 2g Total Sugars 8g, includes 0g Added Sugars [Nutrition Software Used: ESHA Food Processor]

Source: Nutrition Education Program