Potato Soup Vegan

I believe my love of creamy potato soup developed in childhood. It’s a deep-rooted comfort food for me. Even now, it doesn’t have to be cold outside. We eat the vegan potato soup recipe year round.

Any variety of potato can be used to make this soup, but my favorite is red potatoes. There’s no need to peel them, because a lot of the nutrients reside in the skins.

Nutrition in Red Potatoes

Red potatoes provide you with essential vitamins, minerals and energy you need to fuel your busy day. They’re a root vegetable that makes a healthy addition to any well-balanced diet.

You’ll get the most nutritional benefits from red potatoes by eating their thin skin, along with the white flesh. Just be sure to wash the outer skin of the potato well before baking or boiling to remove all dirt. 

If you eat the skin and flesh of the potato, you’ll get 153 calories, 3 grams of protein and less than 1 gram of fat, according the U.S. Department of Agriculture. This makes potatoes a good fit for low-fat diets. —LiveStrong

Along with potatoes, I like to add onion, garlic, corn, green peas, and even sometimes fresh spinach leaves. Most of the time, the corn and green peas I use are from frozen.

Are frozen vegetables healthy?

In some cases, frozen vegetables may be more nutritious than fresh ones that have been shipped over long distances. The latter is typically picked before ripening, which means that no matter how good the vegetables look, they’re likely to short-change you nutritionally.

For example, fresh spinach loses about half the folate it contains after eight days. Vitamin and mineral content is also likely to diminish if produce is exposed to too much heat and light en route to your supermarket.

This applies to fruit as well as vegetables. The quality of much of the fruit sold in retail stores in the U.S. is mediocre. Usually it is unripe, picked in a condition that is favorable to shippers and distributors but not to consumers.

Worse, the varieties of fruits selected for mass production are often those that merely look good rather than taste good. I keep bags of frozen, organically grown berries on hand year-round – thawed slightly, they make a fine dessert.

The advantage of frozen fruits and vegetables is that they usually are picked when they’re ripe, and then blanched in hot water to kill bacteria and stop enzyme activity that can spoil food. Then they’re flash frozen, which tends to preserve nutrients.

If you can afford it, buy frozen fruits and vegetables stamped USDA “U.S. Fancy,” the highest standard and the one most likely to deliver the most nutrients. As a rule, frozen fruits and vegetables are superior nutritionally to those that are canned because the canning process tends to result in nutrient loss.—Weil

Served with my Country Cornbread, a salad or baked butternut squash, it’s a perfect meal. So filling and fabulous!

To adjust the serving sizes of any of my recipes, simply go to the ‘Servings’ listed in the recipe card right above the ingredients list. Hover over the number of servings, and a sliding bar will appear. Slide to the number of servings you would like, and the ingredients will automatically adjust the amounts.

Other Great Soup Recipes

• Vegan Cheddar Broccoli Soup
• Hearty Vegetable Barley Soup
• Chili Bean Soup

Plant-Based Starter Kit

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Potato Soup Vegan

Prep Time

15 mins

Cook Time

20 mins

Total Time

35 mins

 

I believe my love of creamy potato soup developed in childhood. It's a deep-rooted comfort food for me. Even now, it doesn't have to be cold outside. We eat it year round.

Course: Soup

Cuisine: American

Keyword: potato soup vegan

Servings: 6 servings

Ingredients

• 4 large red skinned potatoes, diced, with skins
• 1 onion diced
• 2 cloves garlic minced
• 4 cups water
• 1 Tbsp. tarragon
• 1 Tbsp. parsley flakes
• 1 Tbsp. garlic powder
• 1 Tbsp. basil flakes
• 1 tsp. sea salt
• 1 cup frozen corn nibblets
• 1 cup frozen green peas
• 2 cups plain almond milk
• 4 Tbsp. arrowroot powder for thickener - cornstarch can also be used as thickener

Instructions

1. In large soup pot, add potatoes, onion, garlic water, and all spices, and bring to a boil. Cook approximately 20 minutes on medium high, until potatoes are tender.
2. Add corn nibblets, green peas, and 1-1/2 cups of almond milk. Reduce heat and allow to simmer another 10 minutes.
3. In a small bowl, mix arrowroot powder with remaining 1/2 cup of almond milk and whisk until frothy. Add to soup pot and stir.
4. Allow to simmer another 10 minutes, stirring frequently, as it thickens. Serve with cornbread.

5. To make this in a crock pot, simply add all ingredients (except arrowroot or other thickener and remaining 1/2 cup of almond milk) to a large cooker and allow to cook on low for 3 hours. Once potatoes are tender, turn cook setting to high and follow step #3 to mix thickener. Add thickener mixture to crock pot and mix thoroughly. As the pot heat continues to increase, stir every 10 minutes until it gets to the consistency desired. Depending on your slow cooker, this might take 20 minutes or so.

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