January means cold. Cold means soup. And soup should promise more than a warm belly. Prepared with nourishing ingredients, it’s an excellent vehicle for taking needed nutrients into your body which, following the holiday season, may be in short supply. Soup can be made in large quantity and served over several days or frozen and warmed for another day. Win-win here.
Oh, I know. We’ve all got our fav winter soup. Maybe even a fav potato soup, but this one is amazing. When the savory smell of potato and onion are cooking on the stove, smiles abound and tummies rumble.
After the holidays, budgets might be tight. Aside from the cheese, this recipe won’t break the bank.
Per 1 cup serving, it provides the equivalent of 1 ounce of meat in protein, about 1 1/2 servings of bread and a teaspoon or so of fat.
With respect to minimizing cancer risk, there are known benefits to including onion in your diet.
Nutrition modifications to consider:
- Up the vitamin and mineral and fiber value by adding 1/2 cup fresh broccoli or chopped kale
- To cut the fat, you could use less cheese and use skim milk rather than 1%. Also, use the lesser amount of butter. Six to 8 Tbs of Smart Balance* (non-trans fatty acid canola oil margarine), is a good substitute, as well.
To add a dash of color, toss a tablespoon or two of chopped green onion on top before serving.
Potato Cheese Soup
4 russet baking potatoes, peeled and chopped
2 celery stalks, chopped
3 carrots, peeled and chopped
½ onion, chopped
6 cups chicken broth
6-8 Tb butter*
¼ cup flour (I’ve used whole wheat just fine here)
2 cups warm milk (I use 1% fat)
2 cups grated sharp cheddar cheese or a mix of 1 cup grated cheddar and 1 cup (8 oz) Velveeta
Combine potatoes, celery, carrot, onion and chicken broth in large heavy pot. Bring to a boil over medium heat. Reduce heat to low and simmer until vegetables are soft. About 45 minutes. Smash potatoes until chunky.
Melt butter in a large sauce pan over medium heat. Add the flour; whisk for about 2 minutes.
Stir in the 2 cups warm milk, a little at a time. Cook and stir until smooth and slightly thickened, about 3 minutes.
Add the 2 cups cheddar cheese and stir until it melts. Stir milk/cheese mixture into soup, my favorite part of the process.
Season to taste with salt and pepper.
For only 3-4 people, I typically cut this recipe in half.
Anyone you know who could use a little warming up this January? Consider bringing them a large pot of potato cheese soup. Better yet, sit and stay awhile while you share the meal with them J
Mary Albers Felkins, author of Christian romance
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