Food and Nutrition


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Soup-er Creamy Veggie Soup

This healthy recipe comes from NDSU Extension Service.


•    2 tsp. butter
•    1 small onion, chopped
•    1 can (14.5 oz) fat-free chicken broth
•    1 large potato, cubed
•    1 1/2 c. sliced carrots
•    2 c. broccoli florets, green beans or asparagus
•    1/2 tsp. salt
•    1/4 tsp. pepper
•    1/4 c. all-purpose flour
•    2 1/2 c. reduced fat milk


Melt butter in large saucepan over medium heat. Add onion; cook 5 minutes, stirring occasionally. Add broth, potato and carrots; bring to a boil over high heat. Reduce heat; simmer uncovered 5 minutes. Add broccoli (or beans), salt and pepper. Cook 5 minutes. Place flour in a medium bowl. Gradually stir in milk, mixing well. Add milk mixture to soup; bring to a simmer. Simmer uncovered 5 minutes, until vegetables are tender and soup has thickened.

Optional: Add 2 c. cooked, cubed chicken or turkey to milk-flour mixture.

Makes 4 servings.

Per Serving: about 230 calories, 5 grams (g) of fat, 34 g of carbohydrate, and 20% of daily value for calcium.

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