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Published on December 03, 2019

bowl of potato broccoli soup

Recipes: The Lighter Side of Potato Soup

A warm bowl of loaded baked potato soup topped with bacon bits, sour cream and cheese can really hit the spot. But that’s a treat that can be hard to fit into a balanced diet regularly.

However, these potato-based soup recipes can make for perfect weekday meals that will be easy on the waistline.

Golden Potato and Broccoli Soup

Ingredients

  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 3 cups vegetable broth
  • 2 cup Yukon gold potatoes, peeled and chopped
  • 2 cup broccoli florets
  • ½ teaspoon dried thyme
  • ½ teaspoon red pepper flakes
  • Chives (optional)

Directions

  1. Heat the olive oil in a large saucepan over medium heat. Add the onion and garlic and cook 4-5 minutes or until fragrant and translucent.
  2. Add the broth and potatoes. Bring to a boil. Decrease the heat to medium, cover, and cook for about 15 minutes or until potatoes are tender.
  3. Add the broccoli, thyme and red pepper flakes. Cover and steam for 5 minutes or until broccoli is cooked.
  4. Once broccoli is tender, you can serve the soup as-is, adding chives.
  5. If you prefer, you can puree the soup, using a blender or immersion blender.
  6. Stir in chives if desired and serve.

By Lauren Cornay, RD, LN, Avera Heart Hospital

Sweet Potato and Bean Chili

Ingredients

  • 2 teaspoons olive oil
  • 1 cup sweet potato, peeled and diced
  • 1 small onion, finely sliced
  • 1 red bell pepper, diced
  • 2 garlic cloves, minced
  • 1 tablespoon chili powder
  • 2 teaspoons ground cumin
  • 1 teaspoon paprika
  • 1 cup water
  • 1 (15 ounce) can black beans, drained and rinsed
  • 1 (15 ounce) petite diced tomatoes in tomato juice
  • Juice of 1 lime
  • Cilantro (optional)

Directions

  1. Heat the olive oil in a large saucepan over medium-high heat. Add the sweet potato, onion and bell pepper and cook, stirring often, until softened.
  2. Add the garlic, chili powder, cumin and paprika. Cook for about 30 seconds, stirring constantly. Add the water and simmer, covered, for 10 minutes or until potato is tender.
  3. Add the beans, tomatoes and lime juice and return to a simmer. Stir often and keep cooking until slightly reduced.
  4. Remove from heat, stir in cilantro if desired, and serve. 

By Lauren Cornay, RD, LN, Avera Heart Hospital

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