Healthy Potato Soup

Name: Healthy Potato Soup
Prep time: 15 min
Cook time: 45 min
Total time: 1 h
Yield: 6 serving
Ingredients: 2 tbsp olive oil; 1 white onion; 3 cloves garlic; 3 Russet potatoes; 1 carrot; 5 cups water; 1 egg; ½ cup yogurt; 1 tbsp all purpose flour; 1 tsp kosher salt; 1/4 tsp black pepper; 2 tbsp olive oil; 2 tsp Aleppo pepper; 2 tsp dried mint

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Prep Time
15 mins
Cook Time
15 mins
Total Time
1 hr
Servings
6
Calories
210 kcal
Course
Soup
Cuisine
Mediterranean, Turkish

Healthy Potato Soup

Isaac Lopez

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This healthy potato soup is a cozy and comforting meal made with potatoes, carrots, garlic, and yogurt instead of cream, finished with an olive oil drizzle infused with pul biber and mint. It's quick, easy, and perfect for fall and winter dinners.

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Ingredients

Servings

2 tbsp olive oil
1 white onion chopped
3 cloves garlic minced
3 Russet potatoes peeled and diced
1 carrot diced
5 cups water or vegetable broth
1 egg
½ cup yogurt
1 tbsp all purpose flour
1 tsp kosher salt
1/4 tsp black pepper

Topping

2 tbsp olive oil
2 tsp Aleppo pepper
2 tsp dried mint

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Instructions

Heat the olive oil in a large pot over medium-high heat. Add the chopped onion and sauté until translucent, about 5 minutes.
Add the minced garlic and cook for 1 minute until fragrant. Next, toss in the diced potatoes and carrots, stirring and cook for 5 minutes.
Pour in 5 cups of water or broth, then add salt and pepper. Bring the soup to a boil, reduce the heat, cover, and simmer for 20-30 minutes until the potatoes are tender and easily pierced with a fork.
While the soup is simmering, whisk together the egg, yogurt, flour, and a pinch of salt and pepper in a separate bowl. Once the potatoes are cooked, turn the heat off, blend the soup using an immersion blender (or transfer it to a blender) until it’s smooth and creamy.
Slowly whisk about 1 cup of hot soup into the yogurt mixture to temper it and prevent the eggs from curdling. Gradually stir the tempered mixture back into the pot, ensuring the soup remains smooth. Turn the heat on to medium, let it cook for another 10 minutes, stirring occasionally.
In a small pan, heat 2 tbsp of olive oil. Add the Aleppo pepper and dried mint, and sauté for about 1 minute until fragrant.
Divide the soup among serving bowls and top with Aleppo pepper and mint infused olive oil and chopped parsley.

Equipments used:

Notes

You can use non-dairy yogurt for this recipe as long as it's plain and not flavored.
Either Greek yogurt or regular yogurt would work for this recipe.
Store the leftovers in an airtight container and refrigerate for up to 4 days. Reheat in a saucepan over medium heat for about 15 minutes.
To freeze this healthy potato soup, portion it out and transfer to freezer-safe containers and freeze for up to 3 months. To serve, thaw in the fridge overnight and reheat in a saucepan over medium heat.

Nutrition Information

Show Details

Calories 210kcal (11%) Carbohydrates 25g (8%) Protein 5g (10%) Fat 11g (17%) Saturated Fat 2g (10%) Polyunsaturated Fat 1g Monounsaturated Fat 7g Trans Fat 0.003g Cholesterol 30mg (10%) Sodium 442mg (18%) Potassium 570mg (16%) Fiber 2g (8%) Sugar 3g (6%) Vitamin A 1976IU (40%) Vitamin C 9mg (10%) Calcium 64mg (6%) Iron 2mg (11%)

Nutrition Facts

Serving: 6Serving

Amount Per Serving

Calories 210 kcal

% Daily Value*

Calories	210kcal	11%
Carbohydrates	25g	8%
Protein	5g	10%
Fat	11g	17%
Saturated Fat	2g	10%
Polyunsaturated Fat	1g	6%
Monounsaturated Fat	7g	35%
Trans Fat	0.003g	0%
Cholesterol	30mg	10%
Sodium	442mg	18%
Potassium	570mg	12%
Fiber	2g	8%
Sugar	3g	6%
Vitamin A	1976IU	40%
Vitamin C	9mg	10%
Calcium	64mg	6%
Iron	2mg	11%