Potato-Bean Soup(Lo-Fat)
A hearty, low-fat potato-bean soup packed with fresh vegetables and herbs, perfect for a comforting, healthy meal suitable for all seasons.
Ingredients
- 1/2 cup sliced celery ⓘ
- 2 cups shredded medium carrots
- 1 clove garlic minced ⓘ
- 2 teaspoons oleo melted ⓘ
- 4 cups defatted chicken broth ⓘ
- 3 medium potatoes peeled and chopped ⓘ
- 2 tablespoons snipped fresh dill or 2 teaspoons dried ⓘ
- 1 (15 oz.) can cannellini beans drained
- 1/2 cup low-calorie dairy sour cream or plain low-fat yogurt ⓘ
- 1 tablespoon all-purpose flour ⓘ
- 1/8 teaspoon pepper ⓘ
Instructions
- In a large saucepan, cook the sliced celery, shredded carrots, and minced garlic in melted oleo over medium heat for 4 minutes or until tender.
- Carefully stir in the chicken broth, peeled and chopped potatoes, and dill; bring to a boil and then reduce heat.
- Cover and simmer for 20 to 25 minutes until the potatoes are tender.
- Lightly mash half of the potatoes in the broth with the back of a spoon and add the drained beans.
- In a small bowl, mix the low-calorie dairy sour cream or plain low-fat yogurt with the all-purpose flour, salt, and pepper.
- Stir this mixture into the potato and bean mixture and cook, stirring until thick and bubbly.
- Cook and stir for an additional 1 minute before serving.
Tips & Substitutions
For extra flavor, consider adding a bay leaf while simmering the soup, and remove it before serving. If you want a heartier texture, try substituting half of the cannellini beans with kidney beans. Fresh dill can be replaced with basil or parsley if unavailable. Adjust the seasoning to your taste, especially if using low-sodium broth.
Serving Suggestions
Serve the Potato-Bean Soup with a dollop of low-fat yogurt on top for added creaminess. It pairs beautifully with crusty bread or a simple green salad for a complete meal. For a comforting touch, consider serving with a side of Baked Chicken For Four or a warm roll to soak up the delicious broth.
Storage & Reheating
Allow the soup to cool completely before transferring to an airtight container. Store in the refrigerator for up to 3 days or freeze for up to 3 months. To reheat, thaw in the refrigerator overnight if frozen, then gently heat on the stove over medium heat, stirring occasionally, until warmed through.
Nutrition & Diet Analysis (per serving)
Each serving of Potato-Bean Soup(Lo-Fat) contains roughly 489 calories, with 13g protein, 93g carbohydrates, and 8g fat. It is an excellent source of dietary fiber (32% of the Daily Value), potassium (30% of the Daily Value), and vitamin C (30% of the Daily Value), and a good source of calcium. Note that it is relatively high in sodium, at 913mg per serving (40% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this soup vegetarian?
Yes, simply replace the defatted chicken broth with a vegetable broth to keep it vegetarian while maintaining the flavor profile. You can also enhance the soup's depth by adding more herbs and spices.
How can I thicken the soup without using flour?
For a gluten-free option, try using cornstarch mixed with a little cold water to create a slurry. Stir this into the soup towards the end of cooking. Alternatively, you can blend a portion of the soup until smooth to achieve a thicker consistency.
What can I add for extra protein?
You can add cooked chicken, turkey, or tofu for an extra protein boost. Simply stir in your choice of protein during the last few minutes of cooking to heat through, making this a more filling meal.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).