Potatoes are surprisingly good sources of potassium. Increasing potassium while simultaneously lowering sodium is beneficial to good heart health. There is no added salt—but a flavour burst from aromatic nutmeg and fresh basil.
1 Tbsp (15 mL) extra-virgin olive oil
3 garlic cloves, minced
1 large onion, diced
2 small white potatoes, peeled and chopped
1 small fennel bulb, cored and chopped
4 cups (1 L) low-sodium vegetable or chicken broth
1/2 cup (125 mL) fresh basil leaves
1/4 tsp (1 mL) ground nutmeg
2 oz (57 g) feta cheese, crumbled
2 Tbsp (30 mL) chopped fresh chives (optional)
Heat oil in large wide saucepan over medium heat. When hot, add garlic and onion. Stir often, until soft, 6 to 8 minutes.
Stir in potatoes and fennel. Pour broth overtop. Bring to boil, then cover and simmer, stirring often, until potatoes are fork tender, 15 minutes. Stir in basil and nutmeg.
Using hand blender, purée soup until smooth. For smoother texture, pass one-quarter of soup through sieve, then stir back into saucepan. Ladle into bowls and garnish with cheese and chives (if using).
Each serving contains: 202 calories; 10 g protein; 8 g total fat (3 g sat. fat, 0 g trans fat); 26 g total carbohydrates (3 g sugars, 5 g fibre); 161 mg sodium
source: "White Vegetables", alive #372, October 2013
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