Directions:
- In a large pot, saute the onion, celery and carrot in olive oil til veges are softened a bit. Add the garlic and seasonings and stir for a couple minutes.
- Add potato, vege stock - preferably low sodium.
- Simmer til veges are cooked and adjust seasonings to your taste.
- If you want to add a 12 oz can of evaporated milk, do it shortly before serving but remember to add in the calories.
- Mash a few of the potatoes as this gives the soup a nice thickness yet still retains its rustic chunky character.
- If you want it very thick, either add more potatoes or make a roux at the end and add that. If you can do the calories.
- Add some cheese or bacon bits before serving if you like.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 111.83 Kcal (468 kJ) | ||
| Calories from fat | 21.78 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.42g | 4% | |
|---|---|---|---|
| Sodium | 249.13mg | 10% | |
| Potassium | 494.61mg | 11% | |
| Total Carbs | 20.35g | 7% | |
| Sugars | 7.03g | 28% | |
| Dietary Fiber | 3.36g | 13% | |
| Protein | 2.21g | 4% | |
| Vitamin C | 13mg | 22% | |
| Vitamin A | 0.3mg | 11% | |
| Iron | 3.5mg | 20% | |
| Calcium | 49.8mg | 5% | |
| Amount Per 100 g | |||
| Calories | 37.06 Kcal (155 kJ) | ||
| Calories from fat | 7.22 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.8g | 4% | |
|---|---|---|---|
| Sodium | 82.55mg | 10% | |
| Potassium | 163.9mg | 11% | |
| Total Carbs | 6.74g | 7% | |
| Sugars | 2.33g | 28% | |
| Dietary Fiber | 1.11g | 13% | |
| Protein | 0.73g | 4% | |
| Vitamin C | 4.3mg | 22% | |
| Vitamin A | 0.1mg | 11% | |
| Iron | 1.2mg | 20% | |
| Calcium | 16.5mg | 5% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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