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

What you need:

• 1/4 cup butter, margarine, or olive oil
• 2 large onions
• 3 stalks of celery
• 3 cloves garlic
• 4 cups gluten-free chicken broth (available at most health food stores)
• 2 cups water
• 6 large potatoes, cut in ½ inch cubes
• 3 eggs
• 1/2 teaspoon salt
• 1/4 teaspoon of pepper (fresh ground pepper is preferred)
• 1 cup gluten-free flour mix 
• 2 cups of skim milk
• salt and pepper, to taste
• dill (finely chopped) or shredded cheese (optional garnishes)

What to do:

Directions for soup

1. Heat oil or butter in a large soup stockpot 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. Add mixture to oil and cook 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).

Directions for dumplings

1. Crack eggs into a bowl.
2. Add salt and pepper.
3. Slowly add the gluten-free 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.

Nutritional analysis per serving:

• 231 calories
• 9g protein
• 7g fat
• 4g sat fat
• 34g carbohydrate
• 4g fiber
• 77mg cholesterol
• 482mg sodium
• 123mg calcium
• 2mg iron

Serves: 10

Serving size: 1 cup

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).

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