Safety and Wellness
Potato Dumpling Soup
Note: This recipe is especially for teens who must avoid gluten, a type of protein found in many foods.
This recipe is gluten-free, but it makes a hearty meal for anyone!
Prep time: 60 minutes
- ¼ c. butter, margarine, or olive oil
- 2 large onions
- 3 stalks of celery
- 3 cloves garlic
- 4 c. gluten-free chicken broth (available at most health food stores)
- 2 c. water
- 6 large potatoes, cut in ½ inch cubes
- 3 eggs
- ½ tsp. salt
- ¼ tsp. of pepper (fresh ground pepper is preferred)
- 1 c. gluten-free flour mix
- 2 c. of skim milk
- salt and pepper, to taste
- dill (finely chopped) or shredded cheese (optional garnishes)
- Heat oil or butter in a large soup kettle over low heat.
- Chop onions, celery, and garlic. (For a smooth soup, create a mash by running these ingredients through a blender or food processor.)
- Cook chopped or mashed mixture until onions are translucent or slightly caramelized.
- Add the chicken broth and water.
- Increase the heat to medium high and bring it to a boil.
Add the cubed potatoes to the boiling broth, and cook until tender (about 10-15 minutes).
- Crack eggs into a bowl.
- Add salt and pepper.
- Slowly add the flour until you have a golden yellow, sticky dough. (If the dough comes out dry, add some water until it is sticky.)
- Drop the dough by spoonfuls into the boiling broth, and they will expand and lighten in color. It only takes a few minutes for them to cook.
- After the dumplings have cooked, reduce heat to low.
- Add the milk.
- Simmer for another 10 minutes, stirring occasionally.
- Garnish with dill or cheese, if desired, and serve.
Serving size: 1 cup
Nutritional analysis per serving:
9 g protein
7 g fat
4 g sat fat
34 g carbohydrate
4 g fiber
77 mg cholesterol
482 mg sodium
123 mg calcium
2 mg iron
Note: Nutritional analysis may vary depending on ingredient brands used.
Variations and suggestions:
If lactose intolerant, use margarine or olive oil and replace milk with 1 cup mashed potatoes (2 boiled and drained potatoes, mashed).
Reviewed by: Allison Brinkley, RD, CNSC, LD/N
Date reviewed: July 2012