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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"An idealist is one who, on noticing that a rose smells better than a cabbage, concludes that it makes a better soup."
–Bertrand Russell

The refrigerator light goes on...

When you add up the cost of the ingredients for this recipe containing 4 two-cup servings, it comes to less than what you would pay for four cans of soup off of the shelf (enough to make eight cups of soup). A 19 ounce can of soup contains two "about 1 cup" servings and costs about $2.25 per can. Realistically these cans are only one serving (really - when was the last time you ate HALF of the can of soup?), and 4 cans cost about $9.00. The ingredients for this soup are about $6.50. This is SOOO much better. Rich, creamy, filling, and full of chunks of veggies.

While it does take about an hour of your time, this soup contains less than 500 mg of sodium and two cups (one can) of the canned soup will be in the neighborhood of 1,500 mg. Canned soup comes in at around 8 grams of fiber (again, for 2 cups/2 servings) vs. 13 grams for your home made.

Potatoes

There are four basic types of potatoes – long white, russet, round red and round white.  

The first two of these are similar in that they contain higher amounts of starch, with a low moisture content.  The russet potato is rounder and has a brownish skin with a lot of eyes.  In contrast, the long white is longer (hence the name) and has a thin, grayer skin.  

Because of the lower moisture content, these are great potatoes for baking.  There are small, long white potatoes about the size of a finger, appropriately named fingerling potatoes.  These are one of my favorites for roasting.  

Round potatoes include the round white and the round red (sometimes called new potatoes).  They are also called boiling potatoes and have a higher moisture content and a waxy texture.  They are great for boiling, but I like these best for roasting.  Round potatoes make the best mashed potatoes.  Yukon Golds are a variety of round red and make the perfect mashed potatoes, having a richer flavor than their cousins.  

There’s not any significant nutritional difference between potato types.  

4 ounces boiled potato = 99 calories, <1g fat, 0g sat fat, 0g mono fat, 2g protein, 23g carbohydrates, 4mg sodium, 0mg cholesterol


 

Creamy Vegetable Soup



Servings = 4 | Serving size =about 2 cups

Cooking Time = 60 Minutes

This recipe can be multiplied by 2,3, 4, 5, 6, 7, 8.

This recipe, like most soups, makes great leftovers and is actually better the next day.

1 tsp olive oil
2 cloves garlic (minced)
1 large onion (diced)
3 large ribs celery (diced)
2 large carrots (peeled and diced)
6 ounces red potatoes (diced)
2 cups low-sodium vegetable stock
4 cups water
1 tsp dried oregano
1/2 tsp dried marjoram
1/4 tsp salt
fresh ground black pepper (to taste)
1 15 ounce can no salt added white beans (drained and rinsed)
1 cup 2% milk
1 cup frozen peas

Place the olive oil in a large sauce pan over medium heat. Add the garlic and sauté for one minute, stirring frequently.

Add the onions and sauté for another two minutes.

Add the celery and continue sautéing for another two minutes.

Add carrots, potatoes, stock, water, oregano, marjoram, salt, and pepper, and stir. Bring the soup to a simmer and cook, uncovered, for 30 minutes. Stir occasionally.

While the soup is cooking, drain and rinse the white beans and place them in a blender or food processor with the milk. Puree until smooth.

After the 30 minutes, add the beans and milk to the soup along with the peas. Bring the soup back to temperature and serve.

Like many soups, this is better the second day.

Nutrition Facts

Serving size = about 2 cups

Servings = 4

.

Amount Per Serving

Calories 245 Calories from Fat 29
  % Daily Value
Total Fat 2g 5%
    Saturated Fat 1g 4%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 5mg 2%
Sodium 468mg 20%
Total Carbohydrates 42g 16%
    Dietary Fiber 13g 42%
    Sugars 10g  
Protein 11g  
Vitamin A 126% Vitamin C 46%
Calcium 21% Iron 19%
Vitamin K 32 mcg Potassium 976 mg
Magnesium 82 mg