6 white potatoes, peeled and diced (about 7 cups)
2 cups carrots, peeled and diced
2 cups diced onions
½ teaspoon celery seeds
½ teaspoon dried marjoram
2-1/2 cups skim milk
1 teaspoon freshly ground black pepper
½ teaspoon crushed red pepper flakes

In a large pot, bring 6 cups of water to a boil. Add the potatoes, carrots, onions, celery seeds, and marjoram, and cook, covered for about 20 minutes or until the vegetables are very soft. Drain the vegetables, careful to reserve about 4 cups of the liquid (this will be used as stock water later). Put the vegetables in a food processor and mix until smooth. Pour the milk and 3 cups of the reserved stock into a pot and bring to a boil. Add the vegetables along with the black pepper and crushed red pepper. Cook for about 5 minutes. Add more stock for a thinner soup. Serves 10.

Nutritional Information Per Serving

Calories:  155
Sodium:  46 mg
Calories from Fat:  3
Carbohydrates:  33 g
Protein:  6 g
Cholesterol:  1 mg
Fat:  <1 g

This healthy recipe was adapted from "The Healthy Soul Food Cookbook" (2005) with the permission of the author, Wilbert Jones, and the courtesy of the publisher, Kensington Publishing Group. For more information about the book, please visit www.kensingtonbooks.com.