Easy, Quick "15 Minute" Potato Soup Recipe is a Hit with Children and Adults

It's tough finding a quick and easy group or family size one-dish-meal recipe that is both nutritious and delicious, especially to both children and adults. However, the below gluten free, cholesterol free, lowfat potato soup recipe is guaranteed to be a delight to everyone!

Recipe
1 1/2 cups cooked brown rice (white is OK too)
1/4 cup raw cashew pieces
1 1/2 teaspoon salt
6 medium (4-5 large) potatoes, peeled and diced into 1/2" cubes
1 - 2 cups diced celery (1/4" cubes)
1 - 2 cups diced carrots (1/4" cubes)
1 large onion, diced
1/2 teaspoon black pepper

Cooking instructions
Place first 3 ingredients (rice, cashews, salt) into a blender with 3 cups of hot tap water. Process on high until very smooth and creamy (300-watt blender takes 4 minutes, 700+ watts takes 2 minutes or less). If too thick, add more water.

Place into large pot on stovetop on low heat, then add the pepper and 3 more cups of hot tap water, stir well. If it looks too thick, add more hot water. It should be the consistency of gravy. Cover with lid or nonbreakable plate.

Place 1/2 cup water plus the diced potatoes, celery, carrots, and onion into large microwavable (glass or earthware) container, and cover with a lid, nonbreakable plate, or plastic wrap. Cook on high until potatoes are tender (8 minutes in 900-watt microwave, less time in a more powerful microwave).

Pour the cooked vegetables into the cream base setting on the stovetop in large pot. Stir slightly. Serve immediately or as soon as the soup is hot enough.

Makes 12 one-cup servings.

Nutrition facts
A one-cup serving of the above gluten free, cholesterol free, low fat potato soup recipe, loved by both children and adults, provides the following nutrition. (Nutritional facts provided by the nutrition calculator at http://recipes.sparkpeople.com/recipe-calculator.asp):

Calories 119
Total Fat 1.6 gram (healthy omega fat)
Cholesterol 0.0 mg (no cholesterol)
Sodium 333 mg
Potassium 6065 mg
Total Carbohydrate 24 grams
Dietary Fiber 4 grams
Protein 3 grams

*VITAMIN & MINERAL CONTENT:
Vitamin A 1%
Vitamin B-6 19%
Vitamin C 41%
Vitamin E 1%
Calcium 4%
Copper 11%
Folate 8%
Iron 7%
Magnesium 10%
Manganese 16%
Niacin 7%
Pantothenic Acid 5%
Phosphorus 10%
Riboflavin 4%
Selenium 3%
Thiamin 8%
Zinc 4%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Vitamin A
The vitamin A in the above gluten free, cholesterol free, low fat potato soup recipe is necessary for healthy vision, cells and cell division, immune function, embryonic development, reproduction, bone metabolism, haematopoiesis (body's ability to make blood), skin, and heart. Without proper amounts of vitamin A, blindness occurs. According to the World Health Organization (WHO), vitamin A deficiency causes blindness in 250,000-500,000 children in developing countries each year. Something as simple as adequate amounts of vitamin A from the above gluten free, cholesterol free, lowfat potato soup recipe can provide a natural cure before blindness even sets in.

Vitamin B-6
The vitamin B-6, provided by the above gluten free, cholesterol free, low fat potato soup recipe is necessary for metabolism, the making of blood, and healthy cell division. B6 deficiency causes seborrhea (skin condition), tongue swelling with ulcerations, cracking of the skin, red eyes, and mental confusion.

Vitamin C
The antioxidant, Vitamin C, found in the above gluten free, cholesterol free, lowfat potato soup recipe, is essential for maintaining the collagen structure beneath skin and other parts of the body. It helps to transport nutrients into cells, aids in creating amino acids that aid in hormone production, and facilitates the metabolism of protein. Without adequate amounts of vitamin C, we would experience chronic weakness and our teeth would fall out (scurvy). Thus, the vitamin C found in the above gluten free, cholesterol free, low fat potato soup recipe is a natural cure for scurvy.

Vitamin E
Basically, this vitamin protects us from cancer and other maladies. However, an overdose of this vitamin is not good for one's heart.

Calcium
Calcium is a basic component of bones and teeth, and is essential for the normal growth and development of most animals and plants. Calcium deficiency ("hypocalcaemia") causes life-threatening complications involving the heart and kidney, not to mention bone density loss. Therefore, calcium (in proper quantities) can be viewed as a natural cure for bone density disorders.

Copper
Copper is essential for proper movement of muscles, and a deficiency of this element causes muscular spasticity.

Folate
Also called folic acid, this component which is present in the above gluten free, cholesterol free, lowfat potato soup recipe is necessary for the formation of red blood cells, embryonic development, and metabolism. Inadequate amounts of folate (folic acid) results in anemia.

Iron
Iron is an essential part of our hemoglobin (blood and ability to make blood), which makes it possible for the red blood cells to carry oxygen and carbon dioxide throughout the body. Weakness, fatigue, and anemia result in inadequate amounts of iron. When taken in extracted-supplement form, iron becomes a hazardous "pro-oxidant," which does exactly the opposite work of healthy antioxidants. This is why, according to WebMD.com, iron should be consumed by eating healthy foods such as dark leafy greens (spinach, kale, collards, etc.) and legumes (beans, lentils, soybeans).

Magnesium
The magnesium present in the above gluten free, cholesterol free, low fat potato soup recipe is one of the more abundant elements by mass in the human body. It is essential to all living cells for cell health, and cell replication. Magnesium is essential for numerous enzymes functions within the body. Enzymes are vital to the body's ability to absorb and use nutrients. Some common symptoms of magnesium deficiency are osteoporosis, asthma, and ADHD.

Manganese
The human body contains about 10 mg of manganese, which is stored mainly in the liver and kidneys. Normal brain function depends upon the presence of manganese, which is bound to manganese metalloproteins, especially glutamine synthetase in astrocytes. Without this nutrient, we would not be able to live.

Niacin
Niacin in the above gluten free, cholesterol free, low fat potato soup recipe is required by the body for carbohydrate metabolism. Insufficient amounts of niacin cause pellagra, a condition characterized by digestive and nervous system malfunctions, skin eruptions, and mental deterioration.

Pantothenic acid
Pantothenic acid is vital for the metabolism of fats and carbohydrates. Symptoms of deficiency include irritability, fatigue, apathy, neurological disorders, numbness, paresthesia (skin burning, prickling, itching), muscle cramps, low blood sugar, sensitivity to insulin, restlessness, malaise, sleep disturbances, nausea, vomiting, abdominal cramps, adrenal gland malfunction, and liver failure.

Phosphorus
The phosphorus present in the above gluten free, cholesterol free, lowfat potato soup recipe is an essential element for all life. It makes cell creation possible, and is a component of DNA, RNA, and ATP (a molecule that makes cell development possible).

Riboflavin
Riboflavin is required by numerous cellular processes, and is essential to energy metabolism. Additionally, it is critical for the metabolism of fats, ketone bodies, carbohydrates, and proteins.

Selenium
The selenium present in the above gluten free, cholesterol free, low fat potato soup recipe is important for cellular function, but toxic in large amounts. Several studies have shown selenium to reduce the occurrence of skin cancer.

Thiamin
Thiamin, found in the above gluten free, cholesterol free, lowfat potato soup recipe, is important to many cellular processes throughout the body, and aids in the body's processing of sugars and amino acids. A thiamin deficiency causes beriberi, a sometimes fatal condition of the nervous and cardiovascular system.

Zinc
The zinc found in the above gluten free, cholesterol free, low fat potato soup recipe is a vital trace element, essential to all life. Zinc aids in prostate gland function and reproductive organ growth. An overabundance of zinc actually reduces iron and copper absorption, and vice-versa. A deficiency of zinc causes chronic diseases of the liver and kidney, and can also cause sickle cell disease, malignancies, and other chronic illnesses.

Healthy recipes such as the above gluten free, cholesterol free, lowfat potato soup recipe keep children and adults feeling better and more energetic. Recipes with good-tasting, nutrient-dense foods provide healthy food for both children and adults that can actually add years of quality to their lives. Healthy eating helps both children and adults feel better and live better.

If you do try the above recipe, please leave your comment below on how you liked it or if you made any interesting modifications to the recipe.