The secret ingredient is the cauliflower. It will break down as it cooks and give a potato taste and texture to the soup, while keeping the carbs in check. Source: Diabetic Living Magazine

Diabetic Living Magazine


Ingredient Checklist


Instructions Checklist
  • In a small microwave-safe bowl, combine cauliflower and the water. Cover with vented plastic wrap. Microwave on 100 percent power (high) 3 to 5 minutes or until cauliflower is very tender. Cool slightly; drain. Place cooked cauliflower in a food processor or blender. Cover and process or blend until pureed. Set aside. Meanwhile, in a large saucepan, cook ham in 1 teaspoon of the hot oil over medium-high heat 3 to 5 minutes or until lightly browned. Using a slotted spoon, remove ham; set aside.

  • In the same large saucepan cook sweet pepper and garlic in the remaining 1 teaspoon hot oil 3 minutes. Stir in potatoes, broth, and crushed red pepper. Bring to boiling over high heat; reduce heat. Simmer, covered, about 10 minutes or just until potatoes are tender.

  • In a small bowl, combine evaporated milk and cornstarch, stirring until smooth. Add to saucepan; cook and stir until thickened and bubbly. Stir in 1/4 cup of the green onions, the light butter, sage, ham, and pureed cauliflower. Cook over medium-low heat 5 minutes to heat through and allow flavors to blend. Serve topped with cheese and the remaining 1/4 cup green onions.


Cook's Tip: This makes a lighter version of potato soup which is the perfect transition when the weather is changing from summer to fall.

Nutrition Facts

296 calories; 10.9 g total fat; 4.7 g saturated fat; 33 mg cholesterol; 623 mg sodium. 620 mg potassium; 29.9 g carbohydrates; 3.2 g fiber; 16 g sugar; 20.5 g protein; 2115 IU vitamin a iu; 81 mg vitamin c; 68 mcg folate; 403 mg calcium; 2 mg iron; 32 mg magnesium;