Hearty Ham and Potato Soup

Hearty Ham and Potato Soup

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From: Diabetic Living Magazine

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.

Ingredients 6 servings

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Original recipe yields 6 servings
Nutrition per serving may change if servings are adjusted.
  • 2 cups small cauliflower florets (about ½ inch in diameter)
  • 2 tablespoons water
  • 4 ounces extra-lean lower-sodium ham, chopped ( ¾ cup)
  • 2 teaspoons canola oil, divided
  • 1 cup chopped red sweet pepper (2 small)
  • 2 cloves garlic, minced
  • 8 ounces red potatoes, cut into ½-inch cubes
  • 1¾ cups no-salt-added chicken broth
  • ⅛ teaspoon to ¼ teaspoon crushed red pepper
  • 1 (12 ounce) can evaporated fat-free milk
  • 1 tablespoon cornstarch
  • ½ cup sliced green onions (4), divided
  • 2 tablespoons light butter or diet margarine
  • 1 tablespoon snipped fresh sage
  • 2 ounces reduced-fat sharp cheddar cheese, shredded ( ½ cup)


  • Prep

  • Ready In

  1. 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.
  2. 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.
  3. In a small bowl, combine evaporated milk and cornstarch, stirring until smooth. Add to saucepan; cook and stir until thickened and bubbly. Stir in ¼ 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 ¼ 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 information

  • Serving size: 1½ cup
  • Per serving: 296 calories; 11 g fat(5 g sat); 3 g fiber; 30 g carbohydrates; 20 g protein; 68 mcg folate; 33 mg cholesterol; 16 g sugars; 2,115 IU vitamin A; 81 mg vitamin C; 403 mg calcium; 2 mg iron; 623 mg sodium; 620 mg potassium
  • Nutrition Bonus: Vitamin C (135% daily value), Vitamin A (42% dv), Calcium (40% dv)
  • Carbohydrate Servings: 2

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