Health Recipes
Potato Chowder
A chowder is a soup that usually contains potatoes and milk. For a healthful recipe you can use soymilk, almond or rice milk.
Ingredients
- 2-3 tsp (10-15mL) extra virgin olive or flax oil (optional)
- 2 cups (360g) leeks, halved lengthwise and sliced in 1/2-inch (1-cm) pieces
- 1 cup (180g) red onion, quartered and then sliced thin
- 2 pounds (910g) red skin potatoes, scrubbed and cut in 3/4-inch (2-cm) dice
- 2 quarts (1.9L) unsalted vegetable stock
- 2 cups (480mL) water
- 2 3-inch (8-cm) sprigs fresh thyme or 1 tsp (2g) dried thyme
- 1 Tbsp (7g) caraway seeds
- 4 cups (300g) firmly packed kale leaves, sliced in ribbons
- Sea salt (or Bragg Amino Acid) and white pepper to taste
- 2 cups (480mL) grain milk (soy, rice, or almond)
Prep Time: 15 minutes - Yield: 3 quarts (2.8L) - Serves 9
Directions
In a 3- or 4-quart (2.8 to 3.8L) pot, heat oil and saute leeks and onions for 4 minutes on low heat. Do not brown them. Add potatoes, stock water, thyme, and caraway seed and bring to a boil, uncovered. Lower heat, cover pot, and cook about 20 minutes, until potatoes are almost soft. Add kale, sea salt, and pepper.
Cover and cook 10 minutes longer or until kale is tender. Add milk to taste, adjust seasonings, simmer 5 minutes longer (without boiling), and turn off the heat.
Nutrition Facts
- Calories: 140
- Total Fat: 3g (Saturated Fat 0g)
- Cholesterol: 0mg
- Sodium: 327mg
- Total Carbohydrate: 25g (Dietary Fiber 3g, Sugars 5g)
- Protein: 16g