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Healthy Potato Soup
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.
Prep Time
15 mins
Cook Time
15 mins
Total Time
1 hr
Servings: 6
Calories: 210 kcal
Course:
Soup
Cuisine:
Mediterranean , Turkish
Ingredients
- 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
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.
Cup of Yum
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
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
% 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% |
* Percent Daily Values are based on a 2,000 calorie diet.