Estimated Nutrition (whole recipe, rough)
Counts 13 of 15 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Milk | 1 cup (244ml) whole | 149 |
| Yogurt | 170g plain Greek | 100 |
| Pea | 1/2 cup (72g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Celery | 1 stalk (40g) | 6 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Tarragon | 1 tsp dried (0.5g) | 2 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Chives | 1 tbsp (3g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
| Yam | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 8 cup water
- 2 tsp thyme leaves
- 3 cup diced onions
- 2 1/2 lbs yams
- 2 cup celery, thinly sliced
- 2 cup russet potatoes, chopped
- 1 cup carrots, ¼" rounds
- 2 tsp dried basil
- 1 tsp dried tarragon
- 10 oz frozen peas
- - thawed under hot water
- 2 tbsp parsley, minced fresh
- 1 cup nonfat sour cream
- 1/2 cup evaporated skim milk
- 2 tsp spike
- 2 tsp salt
- 2 tbsp dried chives
- =
Directions
A fat free hearty creamy & sweet soup that was altered to nonfat from the original cookbook * 6 cups diced and 2 cups cut into ¼" thick half circles. Bring to a boil water thyme bay leaves onions & diced yams. Lower heat to medium & cook covered about 30 min until potatoes begin to break apart and form a broth. Add celery russet potato & carrots continue cooking 10 min. add half circle yams basil and tarragon. Lower heat and simmer covered until carrots and yam pieces are tender about 10-15 min. add peas & parsley and simmer 5 min. turn burner to lowest heat. Blend sour cream and milk together in a blender container and add to soup along with the spike salt & chives. Heat gently stirring often until soup is hot but not boiling. Adjust seasonings to taste. Nutrition (per serving): 152 calories total fat 0 g (3% of calories)