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Potato Soup

Potato Soup

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Potato Soup
Makes: 6 Servings
Total Cost: $$$$

This rich-tasting and hearty potato soup is full of flavor and perfect for lunch or dinner.

Ingredients

  • 1 cup onion, chopped
  • 1 tablespoon garlic, finely chopped
  • 1 tablespoon vegetable oil
  • 1/4 pound chicken, thawed, cut up, and skin removed from each piece
  • 4 cups water
  • 6 small red potatoes, chopped (or 1 can, about 15 ounces, low-sodium sliced potatoes)
  • 1/4 cup white rice, uncooked (or brown rice)
  • 1/2 teaspoon chili powder (or paprika)
  • 1 cup peas (or 1/2 can, about 8 ounces, low-sodium green peas)
  • 1/2 teaspoon cayenne or jalapeño chilies, diced (optional)
  • 1/2 cup fresh parsley or cilantro, chopped (optional)

Directions

  1. In a large pot, brown onion and garlic in oil over medium to high heat for 5 minutes.
  2. Add chicken to pot and brown for about 5 minutes.
  3. Add water, potatoes, rice, and chili powder to pot.
  4. Bring pot to a boil, and cook for 15 minutes.
  5. Lower heat and cook for about 15 to 20 minutes. Stir pot every 10 minutes.
  6. Add peas and cook for about 8 minutes. If using cayenne or jalapeño chilies, add that too. Mix well.
  7. Remove pot from heat. If using parsley or cilantro, add that now.
  8. Mix well and cover for 5 minutes. Serve hot.

Notes

Tip for cooking chicken: The recommended safe minimum internal temperature for chicken is 165 degrees F, as measured with a food thermometer.

Source:

A Harvest of Recipes with USDA Foods
USDA Food Distribution Program on Indian Reservations

Nutrition Information

Serving Size: 1 1/2 cups of Potato Soup
Nutrients Amount
Total Calories 225
Total Fat 3 g
Saturated Fat 0 g
Cholesterol 13 mg
Sodium 38 mg
Carbohydrates 40 g
Dietary Fiber 5 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 10 g
Vitamin D 0 mcg
Calcium 48 mg
Iron 2 mg
Potassium 947 mg
N/A - data is not available
Nutrients Amount
Total Calories 225
Total Fat 3 g
Saturated Fat 0 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 1 mg
Omega 3 - DHA 3 mg
Cholesterol 13 mg
Carbohydrates 40 g
Dietary Fiber 5 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 10 g
Minerals
Calcium 48 mg
Potassium 947 mg
Sodium 38 mg
Copper 332 mcg
Iron 2 mg
Magnesium 58 mg
Phosphorus 176 mg
Selenium 5 mcg
Zinc 1 mg
Vitamins
Vitamin A 38 mcg RAE
Vitamin B6 0.5 mg
Vitamin B12 0 mg
Vitamin C 33 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 96 mcg
Folate 82 mcg DFE
Thiamin 0.3 mg
Riboflavin 0.1 mg
Niacin 4 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1 1/2 cups
Grains 1/2 ounces
Protein Foods 1/2 ounces
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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025