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Potato Vegetable Soup

Makes 8 1-cup servings

3 medium potatoes, scrubbed and cut into 1/2-inch cubes
2 celery stalks, sliced
1 large carrot, sliced
2 cups shredded green cabbage
3 cups water
1 cup fortified unsweetened soy- or rice milk
3/4 teaspoon salt
1/4 teaspoon black pepper

Combine potatoes, celery, carrot, cabbage, and water in a large pot. Bring to a simmer, then cover and cook until tender, about 15 minutes.

Transfer about 3 cups of the mixture to a blender. Add non-dairy milk, salt, and pepper. Hold lid on tightly and blend until completely smooth, about 30 seconds, then return to the pot and stir to mix. Heat gently before serving.

Per 1-cup serving

  • Calories: 77
  • Fat: 0.6 g
  • Saturated Fat: 0.1 g
  • Calories from Fat: 6.5%
  • Cholesterol: 0 mg
  • Protein: 2.5 g
  • Carbohydrates: 16.4 g
  • Sugar: 2.4 g
  • Fiber: 2.8 g
  • Sodium: 264 mg
  • Calcium: 67 mg
  • Iron: 1.6 mg
  • Vitamin C: 13.3 mg
  • Beta Carotene: 736 mcg
  • Vitamin E: 0.2 mg

Source: Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D.