Rae Udy

RECIPES: Light Cream of Potato Soup, Vegetarian Minestrone

By Rae Udy

There is nothing more delicious or satisfying on a cold day than a bowl full of hearty, homemade soup. Soups warm the body and the soul while providing the perfect winter meal.
Light Cream of Potato Soup is almost fat-free and contains less than 130 calories and four grams of protein in each generous serving. This easy-to-make recipe is ready to eat in minutes with the use of the microwave so there is no watching and stirring the soup pot.
Minestrone is a rich vegetarian soup of Italian origin. Northern Italian versions usually include butter, rice and ribbon-shaped pasta, while Southern Italian soups rely on tomatoes, garlic and tubular-shaped macaroni for a low-fat soup. Minestrone is very low in calories, about 85, and contains just one fat gram in each six-ounce serving. This rich soup also provides four grams protein, no cholesterol and three grams on fiber.
Give these low-fat soups a special touch by garnishing with low-fat grated cheese or whole wheat croutons. These hearty soups can provide a complete meal when served with crusty whole wheat French bread and a crisp green salad.
These filling, nutritious soups are inexpensive to make and the smell in the kitchen while the soup is cooking is an added bonus.

LIGHT CREAM OF POTATO SOUP
4 large white potatoes, peeled and diced
1 small onion, peeled and chopped
¼ (one-quarter) cup chopped celery
3 cups water
1 cup skim milk or soy milk
1 teaspoon vegetable bouillon powder
½ (one-half) teaspoon salt
1/8 (one-eighth) teaspoon black pepper
Combine potatoes, onion, celery and water in a deep three-quart microwave-safe casserole dish. Cover with plastic wrap and microwave at High power for 10 to 15 minutes, or until potatoes are tender. Stop microwave every four minutes and stir mixture. Drain potatoes, reserving one and one-half cups of the cooking liquid. Mash potato mixture slightly with a potato masher or mixer. Stir in reserved cooking liquid until smooth and creamy. Add skim milk, vegetable bouillon, salt and pepper. Mix well. Cover with a new sheet of plastic wrap and microwave at High power for five to six minutes or until soup is thoroughly heated. Yields six servings.

VEGETARIAN MINESTRONE
6 cups water or vegetable broth
1 15 ounce can white beans
1 eight ounce can cut green beans, drained
1 16 ounce can unsalted tomatoes
1 cup tomato juice
2 potatoes, scrubbed and diced
2 carrots, peeled and chopped
1 small onion, peeled and sliced
1 cup shredded cabbage
2 stalks celery, diced
2 garlic cloves, minced
1 Tablespoon fresh parsley, minced
1 teaspoon dried basil
½ (one-half) teaspoon dried oregano
1 cup whole wheat or soy elbow macaroni
Bring broth to boil in a large soup pot. Open cans of white beans and green beans. Place in vegetable strainer. Rinse well and drain. Add drained beans, tomatoes and tomato juice, prepared chopped vegetables and spices to hot broth. Bring to boil over high heat. Lower heat to simmer uncovered for thirty minutes, or until carrots are crisp tender. Add macaroni and cook about fifteen minutes more or until macaroni is tender. Ladle into soup bowls and serve hot to eight.


Soup and music warm the soul. Aidan, almost eight, playing guitar during Open House at Plantation Pottery.