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.

Diabetic Living Magazine
Source: 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

295.7 calories; protein 20.5g 41% DV; carbohydrates 29.9g 10% DV; exchange other carbs 2; dietary fiber 3.2g 13% DV; sugars 16.1g; fat 10.9g 17% DV; saturated fat 4.7g 24% DV; cholesterol 32.7mg 11% DV; vitamin a iu 2115IU 42% DV; vitamin c 81.1mg 135% DV; folate 67.8mcg 17% DV; calcium 403mg 40% DV; iron 1.5mg 8% DV; magnesium 32.3mg 12% DV; potassium 620.2mg 17% DV; sodium 622.8mg 25% DV.