Healthy Vegan Potato Soup

Name: Healthy Vegan Potato Soup
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 6 servings
Ingredients: 1 tablespoon oil, optional; 1 medium yellow onion, chopped; 3 ribs of celery, chopped; 1 large carrot, peeled and sliced; 5 cloves garlic, minced; 1½ teaspoons finely chopped fresh rosemary; 1 teaspoon dried parsley; ½ teaspoon dried thyme; black pepper; 3 tablespoons all purpose flour; 2 pounds gold potatoes, cut into 1-inch pieces; 3 cups vegetable broth; 1 cup water; ½ teaspoon fine sea salt; 1 cup plain unsweetened non-dairy milk; ½ cup plain unsweetened non-dairy yogurt; 1 tablespoon sauerkraut juice; 2-3 tablespoons nutritional yeast; truffle salt

User Reviews

5.0

3 reviews

Excellent

Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings
6 servings
Calories
188 kcal
Course
Soup
Cuisine
American

Healthy Vegan Potato Soup

Finn Russell

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This healthy Vegan Potato Soup is creamy, hearty, and delicious anytime! Ready in about 30 minutes, it's easy to make in one pot with simple, wholesome ingredients.

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Ingredients

Servings

1 tablespoon oil, optional or use a splash of broth to saute the veggies
1 medium yellow onion, chopped
3 ribs of celery, chopped about 1 cup
1 large carrot, peeled and sliced
5 cloves garlic, minced
1½ teaspoons finely chopped fresh rosemary or ½ teaspoon dried
1 teaspoon dried parsley
½ teaspoon dried thyme
black pepper to taste
3 tablespoons all purpose flour regular or gluten-free
2 pounds gold potatoes, cut into 1-inch pieces
3 cups vegetable broth
1 cup water
½ teaspoon fine sea salt
1 cup plain unsweetened non-dairy milk such as soy or almond
½ cup plain unsweetened non-dairy yogurt see Notes

Flavor Boosters:

1 tablespoon sauerkraut juice or fresh lemon juice
2-3 tablespoons nutritional yeast
truffle salt or more sea salt, to taste

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Instructions

Preheat a large soup pot over medium heat, and add the oil. Sauté the onion, celery, and carrots for about 5 minutes, until slightly softened. Add the garlic, herbs, and black pepper, and cook for 1 minute.
Sprinkle the flour into the pot. Stir to incorporate and cook for 1 minute. Pour in 1 cup of broth while stirring. Scrape the bottom of the pot and continue to stir until the flour is fully incorporated.
Add the potatoes, remaining 2 cups broth, 1 cup water, and salt. Cover and increase heat to bring to a boil. Uncover and reduce heat to maintain a simmer. Cook for 12-15 minutes, stirring occasionally, or until the potatoes are tender.
Add the milk and yogurt to the pot, then use an immersion blender to blend the soup until it's as creamy as you like (see Notes for options). Taste for seasoning and blend in the flavor boosters. Serve hot.

Notes

Potatoes: If you're using gold potatoes there's no need to peel them, but if you're using russet potatoes it's a good idea to peel them since the skins are thicker.
Yogurt: The key is that it is completely unsweetened and plain. I like homemade non-dairy yogurt simply because it's creamier, without the gums and other thickeners found in commercial yogurts. I have 3 yogurt recipes for you: cashew yogurt, almond yogurt, and tofu yogurt. Or go with a plain, unsweetened store-bought option like Kite Hill's Greek-style yogurt.
Blender: If you don't have an immersion blender you can work in small batches using a stand blender. Let the soup cool for a few minutes and be sure not to fill the blender more than about ⅓ full to avoid overflow. Remove the center cap of the blender lid (or vent it slightly) to allow steam to escape. Cover the opening with a folded kitchen towel and hold it firmly in place. Start on low, and gradually increase the speed.
Variations:
Store the soup in an airtight container in the refrigerator for up to 5 days. Reheat on the stovetop or in the microwave. You can also freeze the soup for up to 3 months.
Add cooked white beans or chickpeas for extra protein and to make the soup more filling. You can add the beans after blending or blend a portion of the beans along with the potatoes, and stir in the remaining whole beans afterward for added texture.
Add cooked white beans or chickpeas for extra protein and to make the soup more filling. You can add the beans after blending or blend a portion of the beans along with the potatoes, and stir in the remaining whole beans afterward for added texture.
Add a pinch of cayenne pepper or crushed red pepper flakes for a spicy kick, or some smoked paprika for a subtle smoky flavor.
Add a pinch of cayenne pepper or crushed red pepper flakes for a spicy kick, or some smoked paprika for a subtle smoky flavor.
Stir in some spinach, arugula, or chopped kale after blending to boost the nutrition even more. Cook over low heat until the greens have wilted.
Stir in some spinach, arugula, or chopped kale after blending to boost the nutrition even more. Cook over low heat until the greens have wilted.