Diabetes Forecast

Garlic Mashed Potato Soup

Per Serving

Garlic Mashed Potato Soup

Makes: 4 servings
Serving Size: 2 cups
Calories 155
Fat 4 g
Saturated Fat 1.6 g
Trans Fat 0 g
Carbohydrate 24 g
Fiber 2 g
Sugars 3 g
Cholesterol 5 mg
Sodium 445 mg
Potassium 555 mg
Protein 7 g
Phosphorus 135 mg
Choices: Starch 1, Nonstarchy Vegetable 1, Fat 1
  • Makes: 4 servings
  • Serving Size: 2 cups
  • Preparation Time: 15 minutes
  • Cooking Time: 30 minutes


1 Tbsp. no-trans-fat margarine
1 yellow onion, diced
1-2 tsp. minced garlic (3 to 4 cloves), to taste
2 large russet (baking) potatoes, peeled and diced
32 oz. low-sodium chicken or vegetable broth
2 Tbsp. nonfat sour cream
4 scallions, thinly sliced, or use chives
1/3 cup shredded 50% reduced-fat Cheddar cheese
2 strips turkey, pork, or vegetarian bacon, cooked and crumbled (optional)


  1. (Start the breadsticks and kabobs, if you are serving them.) In a stockpot, heat the margarine over medium heat. Add the onions and garlic and sauté them for 3–5 minutes until the onions are translucent. Add the potatoes and cook them, stirring frequently, for 1–2 minutes to coat them. Add the broth, bring it to a low boil, and simmer it for 20–25 minutes, stirring occasionally, until the potatoes are very tender.
  2. Puree the soup using a handheld immersion blender or a standing blender. Return the soup to the pot, if necessary, and stir in the sour cream until it is smooth. Serve the soup immediately, topped with the scallions, cheese, bacon, and extra sour cream, if desired, or refrigerate it for up to 2 days.

Slow Cooker Directions: Add the onions, garlic, potatoes, and broth to the slow cooker and cook on low for 8–10 hours or on high for 3–4 hours. 30 minutes before serving, use an immersion blender or standing blender to puree the soup, then add the sour cream. Serve topped with the scallions, cheese, bacon and extra sour cream, if desired. (Slow cooker cooking times may vary—Get to know your slow cooker and, if necessary, adjust cooking times accordingly.)

Do Ahead or Delegate: Dice the onion, peel the garlic, peel and dice the potatoes and store in a bowl with enough water to cover them so they don't brown, slice the scallions, shred the cheese if necessary, and refrigerate, cook and crumble the bacon, or fully prepare and refrigerate the soup.

Flavor Booster: Serve it with hot pepper sauce, such as Tabasco.

Tip: If you don't anticipate you'll be using up the package of Cheddar cheese in a timely manner and want to keep it from spoiling, you can always freeze it. Just be sure to press out as much air as possible before re-closing the package. Keep in mind that freezing and thawing the cheese may change the texture slightly, making it more crumbly.


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