Russet potatoes have a bad reputation in some circles. Sure, they might have a high glycemic index, which means they tend to make blood sugar levels higher. But that doesn’t mean that russets are bad; in fact, they probably don’t get enough credit for the nutritional value they provide, so don’t be so quick to group them with “high-carb” foods like white bread, white rice, and white pasta! Russet potatoes are a healthy whole food, high in antioxidants and fiber–and they’re a sensible choice, weighing in at only 135 calories per medium potato.
Served with dark whole-grain bread, Hungarian vegetable soup is a filling and delicious meal.
Yield: 4 to 6 servings
Prep time: 10 minutes
Cooking time: 35 minutes
2 cups cabbage, chopped
3 cups canned chicken or vegetable broth
2 cups water
1 small onion, chopped
1/2 pound mushrooms, sliced
2 large russet potatoes, scrubbed and diced, 1-inch cubes
2 medium carrots, diced, 1/2-inch pieces
2 tablespoons vegetable oil
1 teaspoon paprika
1 teaspoon dried dill
1 teaspoon caraway seed
2 teaspoons salt
1/2 teaspoon pepper
1/2 cup light sour cream
1 teaspoon dried dill
1. In a large saucepan, heat the oil over medium heat. Add the onion and sauté until the onion is soft but not brown, about 4 minutes.
2. Add the mushrooms, cook, stirring, until they change color, about 3 minutes. Add the potatoes and carrots and cook for another 3 minutes.
3. Add the paprika, dill, caraway seed, salt, and pepper and cook for 1 minute. Add the cabbage, chicken broth, and water. Bring to a boil, reduce heat and simmer, partially covered, for 25 minutes, or until the vegetables are tender.
4. With an immersion blender, puree about half of the soup. Stir to combine. Garnish with sour cream and a sprinkle of dill.
Short on prep time? Save a couple of steps by stopping by the salad bar at your grocery store and pick up sliced mushrooms, carrots, and cabbage.
Glycemic index, glycemic load–what’s it all mean? If you’d like to learn more, we recommend talking to your primary care provider or booking a nutrition consultation.
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