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Nutrition and Fitness

Potato Dumpling Soup

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Note: This recipe is especially for kids 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

Ingredients:

  • 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)

Directions:

Soup

  1. Heat oil or butter in a large soup kettle over low heat.
  2. Chop onions, celery, and garlic. (For a smooth soup, create a mash by running these ingredients through a blender or food processor.)
  3. Cook chopped or mashed mixture until onions are translucent or slightly caramelized.
  4. Add the chicken broth and water.
  5. 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).

Dumplings

  1. Crack eggs into a bowl.
  2. Add salt and pepper.
  3. 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.)
  4. 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.
  5. After the dumplings have cooked, reduce heat to low.
  6. Add the milk.
  7. Simmer for another 10 minutes, stirring occasionally.
  8. Garnish with dill or cheese, if desired, and serve.

Serves: 10

Serving size: 1 cup

Nutritional analysis per serving:
231 calories
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

License

Note: All information is for educational purposes only. For specific medical advice, diagnoses and treatment, consult your doctor.

© 1995–2014 The Nemours Foundation/KidsHealth. All rights reserved.

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