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Special Diet Information

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

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

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.

 

"You can never have enough garlic. With enough garlic, you can eat The New York Times."
-Morley Safer, Journalist

The refrigerator light goes on...

On a cold fall or winter night there's nothing more comforting than a bowl of potato soup. This recipe is so savory with the garlic and smoked gouda and makes the perfect meal with a simple side salad.

Soup as a Main Course

Many soups are pretty much a meal in and of itself.  It has everything that you would want in a meal a protein, veggies, starch, and even a fruit.  

There is excellent research about the residents of Okinawa who appear to have the longest life expectancy of any culture in the world.  One of the main contributing factors is that they are lean and fit because of activity, but also because of a very low calorie diet.  The mainstay of the diet is a soup of (usually) chicken broth with noodles, and a small amount of meat or seafood.  


 

Cream of Potato Soup with Roasted Garlic - Low Sodium Version



Servings = 4 | Serving size =about 2 cups

Cooking Time = 30 Minutes

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

This recipe also requires making Roasted Garlic

This recipe makes great leftovers.

Serve with Cole Slaw or Zucchini Salad

1 tsp olive oil
1 small white onion (diced)
12 ounces Idaho potato (peeled and cubed)
4 cups water
1 cup 2% milk
1 bulb roasted garlic
1/4 tsp salt
fresh ground black pepper (to taste)
12 ounces Yukon Gold potato (peeled and cubed)
4 ounces smoked gouda (shredded)

Place the olive oil in a medium sauce pan over medium heat. Add the onion and cook for about 4 minutes, stirring frequently. Do not allow the onion to brown.

Add the Idaho potato and water. Reduce the heat to medium and simmer for about 30 minutes until the potatoes are soft.

Add the milk, roasted garlic, salt and pepper. Using a blender or stick blender puree until smooth.

Return the soup to medium heat and add the Yukon gold potatoes. Cook for about 20 minutes until the potatoes are soft.

Serve each bowl of soup topped with one ounce of smoked gouda.

Nutrition Facts

Serving size = about 2 cups

Servings = 4

.

Amount Per Serving

Calories 322 Calories from Fat 100
  % Daily Value
Total Fat 11g 18%
    Saturated Fat 6g 30%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 37mg 12%
Sodium 422mg 18%
Total Carbohydrates 43g 14%
    Dietary Fiber 4g 14%
    Sugars 6g  
Protein 13g  
Vitamin A 3% Vitamin C 30%
Calcium 32% Iron 5%
Vitamin K 6 mcg Potassium 768 mg
Magnesium 56 mg