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Nutritional Recipes

Creamy and Light Potato Soup

Written by COA Nutrition Team On January 18, 2019

Cold days and nights call for warm dinner ideas! Try this light, yet creamy, potato and cauliflower soup that has a deep flavor and fewer calories than other potato soups.


  • 5 medium russet potatoes
  • 1 pound cauliflower, cut into florets (about 1/2 head)
  • 3 medium carrots
  • 6 small of white mushrooms
  • 3 stalk of green onion
  • 2 clove of garlic
  • 4 tablespoon of unsalted butter
  • 1 teaspoon of sea salt
  • 1/4 teaspoon of ground black pepper
  • 2 teaspoon of onion powder
  • 1/4 cup all-purpose of flour
  • 2 cup of milk
  • 2 cup of low sodium vegetable broth
  • 4 ounce of shredded cheddar cheese


  1. Peel and chop potatoes; shred carrots and dice mushrooms.
  2. Place all veggies in a large pot (including the cauliflower florets). Add enough water to cover the veggies and bring to a boil. Cook until veggies have become tender; approximately 10 minutes.
  3. Add 2-3 cups of the potatoes, carrots, cauliflower and mushrooms to a blender; blend until smooth, adding cooking liquid as needed. Set aside.
  4. Slice green onions and mince garlic. Heat a large saucepan over medium and add butter. Once butter is melted, add onions, garlic, salt, pepper, and onion powder; mix to combine. Continue to cook over medium heat, until onions have softened.
  5. Add flour and stir continuously until thick and bubbly. Then add the milk and broth very slowly until it forms a thick white sauce.
  6. Pour pureed vegetables into the white sauce and then add the rest of the cooked veggies. Stir to combine.
  7. Add cheese and stir into the soup. Serve warm.

Tips of the Month MOBILE

Planning Ahead Tip of the Month

Make a plan

Without a plan, it's easy to draw a blank with what to make for dinner (or breakfast or lunch for that matter). For some people meal planning means writing down a detailed menu and shopping list on a Sunday to be good to go all week. For others, it may look more like scribbles on a sticky note—taco night, pasta night, stir-fry night. Whatever your process is, having a plan helps set you figure out what you're going to make and sets you up for success.

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