Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 3.3% of RDA
• Calories: 13.4% of RDA
• Carbs: 11.9% of RDA
• Fat (total lipid): 19.7% of RDA
• Fiber: 9.2% of RDA
• Fructose: 3.8% of RDA
• Protein: 15.0% of RDA
• Sodium: 7.3% of RDA
• Sugar: 42.4% of RDA
• Vitamin A (IU): 16.5% of RDA
• Vitamin B6: 22.1% of RDA
• Vitamin C: 14.1% of RDA
• Iron: 4.6% of RDA
• Magnesium: 13.7% of RDA
• Manganese: 5.2% of RDA
• Niacin: 28.3% of RDA
• Potassium: 19.9% of RDA
• Zinc: 8.7% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
1.
Sauté the onions in 2 tablespoons of the butter over medium to medium-low heat for 15 minutes, or until tender and just beginning to turn color.
2.
Add the potatoes and water to cover, about 2½ cups. Simmer until tender, about 20 minutes.
3.
In a separate pot, melt the butter over medium heat.
4.
Add the flour and stir with a wooden spoon until a light brown paste forms, a minute or so. Roux should be gently bubbling.
5.
Slowly add the milk, whisking constantly. Bring milk mixture to a gentle simmer, stir, then keep warm.
6.
When potatoes are tender, add milk mixture to the pot. Use an immersion blender to purée until smooth or transfer mixture to food processor or blender.
7.
Season with salt (at least a teaspoon) and lots of fresh cracked pepper.
8.
Bring soup to a gentle simmer, stirring to ensure it isn't sticking to bottom of pot. Taste and adjust as needed with more salt or pepper. Add herbs if using. Thin with more water or milk if necessary.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A gluten-free variant of this recipe can be made.
Just substitute gluten-free all-purpose flour for all-purpose flour.
2.
Make it Dairy Free!
A partially dairy-free variant of this recipe can be made to reduce the amount of dairy.
Just substitute Earth Balance Natural Buttery Stick for butter.
3.
Make it Wheat Free!
A wheat-free variant of this recipe can be made.
Just substitute gluten-free all-purpose flour for all-purpose flour.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 268
Protein 16.9 g
Carbohydrates 32.6 g
Iron 0.86 mg
Fiber 2.58 g
Calcium 33.4 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
