Asparagus-Potato Soup * Arugula, Potato and Leek Soup

Potato, Leek & Artichoke Soup * Cucumber and Potato Soup

Chunky Leek & Potato Soup * Cream of Corn Potato Soup

Curried Leek & Potato Soup * Onion and Potato Soup

Potato Broccoli Soup * Spinach & Potato Soup

Minted Pea and Potato Soup * Southwestern Corn And Potato Soup

Potato Sorrel Soup * African Vegetarian Stew


Asparagus-Potato Soup


1 lb Asparagus; trimmed, and cut into 1-in lengths

1 lg Baking potato; peeled and cut into 1/2-in cubes

1 md Yellow onion, peeled and cut into slim wedges

3 1/2 c Chicken broth

1/4 ts Ground mace

1/8 ts Ground nutmeg

1/2 ts Salt

1/4 ts Freshly ground pepper

6 tb Freshly grated Parmesan


PLACE ALL THE INGREDIENTS except cheese in a large saucepan. Bring the liquid to a simmer over moderate heat, then adjust the heat so that it bubbles gently. Cover the pot and simmer the broth for 30 to 35 minutes, until the vegetables are very tender. Cool the broth, still covered, for 20 minutes. Puree the broth and the vegetables in batches, in a blender or in a food processor fitted with the metal chopping blade. Return the puree to the saucepan, set it over moderate heat and bring the soup just to serving temperature. Ladle the soup into heated bowls and top each portion with 1 tablespoon of the Parmesan cheese.

Arugula, Potato and Leek Soup


1 1/2 tb Oil

2 md Leek -- trimmed, cleaned thoroughly, & chopped

1 md Onion -- sliced (1 c)

1 t Fennel seeds, ground

1 1/4 lb Potato -- peeled & coarsely cubed

3 c Chicken broth

1 1/2 c -- Water

10 oz Arugula -- washed, trimmed, to yield 4 cups packed

Pepper & salt -- as needed

2 tb Ricard or Pernod

12 tb Yogurt

4 Arugula leaf -- finely slivered (garnish)


Heat oil in large pot. Add leeks and onion; cook over moderately low heat, stirring often, until softened -about 10 min. Sprinkle with fennel and stir 30 seconds.

Add potatoes, broth, and water. Simmer 25 min, until soft. Add arugula and cook about 10 min longer, or until stems are soft. Add salt, pepper and liquor to taste.

Puree to rough or smooth texture, as you like. Adjust seasoning. Serve hot or chilled, topped with yogurt and garnished with arugula slivers. As watercress changes potato soup into something that doesn't taste quite like any of the individual ingredients, so arugula transforms this traditional soup base.

Flexible, the soup can be pureed to a chunky or a smooth texture, and served hot, as a main dish, or chilled, as a first course.

From "Uncommon Fruits and Vegetables" by Elizabeth Schneider

Potato, Leek & Artichoke Soup


2 tb Butter Or Margarine

1/2 c Chopped Onion

1 1/2 c Cleaned And Chopped leeks, White And Light Green Parts Only

1 ts Minced Garlic

1 qt Chicken Broth

13 3/4 oz Can Artichoke Hearts, Rinse, Drained & Quartered

2 1/2 c Peeled And Cubed Baking potatoes

2 sm Sprigs Thyme

1 1/2 c Milk

3/4 ts Tabasco Pepper Sauce

Salt To Taste

Fresh Ground Black Pepper

Chopped Fresh Parsley

In a medium saucepan, melt the butter and saute the onion and leeks, covered, for about 10 minutes, or until tender. Uncover and cook until the leeks are very soft, about5 minutes, adding the garlic for the last minute. Add the broth, artichokes, Potatoes and thyme; simmer for 15 minutes, or until the Potatoes are tender. Add the milk and Tabasco sauce; simmer for 5 minutes longer. Remove from heat and discard the thyme. In a food processor or blender, puree the soup until very smooth. Add salt and pepper to taste. Serve hot or cold, garnished with parsley.

Cucumber and Potato Soup


1 Cucumber -- medium

1 teaspoon Salt

1/4 teaspoon Pepper -- white

1/2 cup Milk

1 teaspoon Dillweed -- dried or

4 Potatoes;med -- peel and dice

2 cups Water -- cold

1 cup Cream -- heavy

1 Green onion -- grated

1 tablespoon Fresh dill -- chopped

Peel the cucumber and slice it lengthwise. Scoop out seeds with a sponn and discard. Dice cucumber. In a heavy 2 1/2-quart saucepan boil potatoes in salted water until the potatoes are very soft. Pour potatoes and cooking liquid into a sieve or food mill set over a large bowl. Force potatoes through. Return to the saucepan. Stir in pepper, cream, milk, grated onion and the cucumber. Simmer gently about 5 minutes or until the cucumber is tender. Add dill and season to taste. Serve hot .

Chunky Leek & Potato Soup


1/2 lb Potatoes

1 pt Cold water

1 md Leek

1 Garlic clove

1/2 md Onion

1/4 tb Oil

1/2 ts Yeast extract

1/2 ts Ground black pepper

1 Bay leaf

1/4 ts Caraway seed

1 Celery stalk


Peel and cube the potatoes Place in a large bowl with the cold water Leave to one side Top and tail the leeks, then slice into chunks Wash in a bowl of cold water, drain and rinse Leave to drain in a colander Finely chop the onion Saute the garlic and onions in a large deep saucepan in the oil until tender. Add the potatoes and the water they have been sitting in. Increase the heat bringing the liquid to a rolling boil Add the yeast extract Stir well, reduce heat and add the leeks, black pepper, bay leaves and caraway seed. Stir well for 1-2 minutes Add the celery to the soup and simmer for a further 15 minutes. Serve hot.

Cream of Corn Potato Soup


2 c Nonfat milk -- divided, or substitute

2 c Corn kernels -- fresh or froze

1 c Potato -- peel & dice

1/2 md Onion

1 tb Mustard -- spicy or dijon

2 Cl Garlic -- split in half

pn Cayenne pepper -- optional

1/2 c Nonfat dry milk powder

1 t Honey

Paprika -- for garnish


Preparation Time: 0:30 In blender, combine 1 C milk (reserve other cup), and corn, potatoes, onion, mustard, garlic, honey and cayenne pepper. Process until corn and potato are coarsely pureed. Pour into a saucepan. Add remaining 1 C milk and dry milk and bring just to boil. Reduce heat, cover and simmer gently 20 min, or until potatoes are thoroughly cooked and soup is thick and rich. Ladle into serving bowls and sprinkle each bowlful with paprika for color.

Curried Leek & Potato Soup


2 tb Oil

1 lg Onion, chopped

4 lg Leeks, washed & sliced

12 oz Potatoes, diced

1 pn Arame weed

1 t Rosemary

1/2 ts Curry powder

1 3/4 pt Water

1 ea Garlic clove

Soy sause, to taste

Heat oil in a soup pot & saute the onion & leeks for 5 minutes. Add the potatoes, arame, rosemary, curry powder & water. Stir well, bring to the boil, reduce heat, cover & cook for 20 minutes. Blend until smooth in a blender with the garlic clove & soy sauce. Reheat & serve.

Onion and Potato Soup


2 White onions, thinly sliced

3 tb Butter

2 tb Chopped fresh parsley

2 Cloves garlic, finely choppe

2 Bay leaves

1/2 c Prosciutto or cooked ham

4 c Chicken Broth

3 c Water

1 t Pepper

4 Potatoes, shredded

1/4 c Grated Romano cheese


Cover and cook onions in butter in 4 Qt Dutch oven over medium-low heat 10 minutes. Stir in parsley,garlic, bay leaves and prosciutto. Cook, uncovered, over high heat 5 minutes, stirring frequently. Stir in remaining ingredients except cheese. Heat to boiling. Reduce heat. Cover and simmer 30 minutes, stirring occasionally. Remove bay leaves.Top each serving with cheese. Slow-simmering soup is enriched with diced prosciutto and freshly grated Romano cheese.

Potato Broccoli Soup


4 c Chopped potatoes (about 5 to 6)

4 sl Bacon, cut into pieces

1 lg Onion, chopped

2 1/2 c Water

2 Chicken bouillon cubes

1/2 ts Curry powder

1 1/2 To 2 c frozen broccoli, chopped small

1 d Worcestershire sauce

3/4 c Lowfat or nonfat milk

Salt and pepper to taste

Peel and chop the potatoes and set aside. Saute the onion and bacon together, then add the potato, water, bouillon cubes, and curry powder. Bring to a boil, cover, and reduce heat to a slow boil. Cook for about 15 to 20 minutes, until potatoes are tender and slide off a fork when tested. Put the soup into a blender and blend until smooth. Return soup to Dutch oven, mix in milk and Worcestershire sauce and broccoli. Simmer slowly, stirring occasionally, for about 15 to 20 minutes. Add salt and pepper to taste.

Makes 4 to 6 servings

Spinach & Potato Soup


2 Bacon -- Slices, Cut Up

1/2 c Onion -- Chopped, 1 Medium

2 c Chicken Broth

2 c Potatoes -- Diced

1/4 c Carrot -- Finely Chopped

1/4 c Celery -- Finely Chopped

1/4 c White Wine -- Dry

1 1/2 ts Thyme Leaves Fresh, Snipped *

1 1/2 ts Sage Leaves Fresh,Snipped **

1/2 ts Pepper

2 lb Spinach -- Fresh, Chopped

2 c Milk

1/2 c Parsley -- Snipped

1/4 lb Chorizo Sausage Links ***


* Or you can use 1/2 t Dried Thyme Leaves, crumbled. ** Or you can use 1/2 t Dried Sage Leaves, crumbled. *** Chorizo sausage links should be cooked and sliced.

Cook and stir bacon in 3-quart saucepan until crisp. Remove bacon with slotted spoon and drain; reserve fat in saucepan. Cook and stir onion in fat until tender. Stir in broth, potatoes carrot, celery, wine, salt, thyme, sage and pepper. Heat until boiling; reduce heat. Cover and simmer for 30 minutes. Stir in half of the spinach and cook for 2 minutes. Stir in remaining spinach; cover and cook until spinach is just wilted, about 2 minutes. Stir in milk, parsley and bacon; heat just until hot. Serve with sausage.

Minted Pea and Potato Soup


1 Medium onion, finely chopped

2 cl Garlic

2 Medium potatoes, peeled,


2 tb Olive oil

4 c Chicken stock or broth

2 c Frozen peas

1 ts Dried mint

Salt and Pepper to taste


Cook onion, garlic and potatoes in oil. Add stock, peas and mint to taste. Simmer covered until potatoes are tender, about 10 minutes. Puree and season with salt and pepper. Serve in heated bowls with a swirl of yogourt.

Source: The Toronto Star Newspaper. Recipe

Southwestern Corn And Potato Soup


1 c Finely chopped onions

2 Garlic cloves, minced or


1 sm Fresh Chile, seeded and


1/4 ts Salt

3 To 4 cups vegetable broth

(divided use)

2 ts Ground cumin

1 md Sweet potato, diced (about 2 Cups)

1 sm Red bell pepper, finely chopped

3 c Fresh or frozen corn kernels

Reduced-fat sour cream and finely chopped

Cilantro leaves for garnish (optional)


In covered soup pot, simmer onions, garlic, Chile and salt in 1 cup of vegetable broth for about 10 minutes, or until onions are soft. In small bowl, make a paste with cumin and 1 tablespoonful of broth, stir it into the pot, and simmer for another 1 to 2 minutes. Add sweet potato and remaining broth and simmer for 10 minutes, until sweet potato softens. Add bell pepper and corn, and simmer, covered, for another 10 minutes, or until all of the vegetables are tender. Puree about half of the soup in blender or food pro- cessor and return it to the pot. The soup will be creamy and thick. Add another cup of vegetable broth, if desired, plus salt to taste. Gently reheat on low heat. If desired, top with a dollop of reduced-fat sour cream and chopped cilantro. Makes 4 servings.

Adapted From "Moosewood Restaurant Low-Fat Favorites"

Potato Sorrel Soup


4 tb Butter

7 c Water

3 md Leeks -- the white parts only chopped or cut into 1/4-inch rounds

6 c Loosely packed sorrel leaves the stems removed and leaves roughly chopped

1/2 ts Salt (to taste)

1 1/2 lb Red potatoes -- quartered lengthwise & thinly sliced

Freshly ground pepper

Creme fraiche

1 tb Chives, thinly sliced or snipped


Melt the butter in a soup pot and add 1/2 cup water.Add the leeks, sorrel and salt, then cook gently, covered, for 5 minutes over medium-low heat. Add the potatoes and cook another 10 minutes, stirring occasionally, then pour in the rest of the water and gradually bring the soup to a boil. Lower the heat and simmer until the potatoes are tender, about 30 minutes. Once the potatoes are soft, help break them down by pressing them against the side of the pan, making the soup as rough or smooth as you like. Or, if you prefer, pass the soup through a food mill. Taste the soup for salt and add more, if necessary. Serve with freshly ground pepper, a spoonful of creme fraiche swirled in and a delicate sprinkling of chives over the top. If you've got garden chives and they're in bloom, separate the individual flowers at the base and sprinkle on a few along with the green stems.

African Vegetarian Stew


4 small Kohlrabies -- peel & cut in chunks

2 Sweet Potatoes -- peel & cut in chunks

1 large Onion -- chopped

2 Zucchini -- sliced thick

5 Tomatoes -- or 16 oz. canned

15 ounces garbanzo beans -- liquid included

1/2 cup couscous -- or bulgar wheat

1/4 cup Raisins -- dark or golden

1 teaspoon Ground Coriander

1/2 teaspoon Ground Turmeric

1/2 teaspoon Ground Cinnamon

1/2 teaspoon Ground Ginger

1/4 teaspoon Ground Cumin

3 cups Water

Combine all the ingredients in a large saucepan. Bring to a boil, lower the heat, and simmer until the vegetables are tender, about 30 minutes.

Note: Serve the couscous separately, if desired. Parsnips may be substituted for the kohlrabi.

Recipe By : Holiday Cookbook, American Diabetes Association


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