Healthy Vegan Potato Soup
Recipes

Healthy Vegan Potato Soup

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You don’t have to sacrifice flavor for health. This healthy vegan potato soup is “cheesy” with hidden veggies and low calorie. It’s a perfect healthy recipe for weight loss.

While traditional potato soup recipes use fat grease and flour as their base with heavy cream, this one uses vegetable puree and plant-based pea milk keeping it light and healthy without sacrificing texture.

I don’t put any dietary restrictions on myself but I do try to eat mostly plant-based. That combined with wanting low-calorie options for my husband inspired this delicious healthy soup that comes in under 250 calories per serving.

It is packed with hidden vegetables and home-cooked flavor, making it great for picky eaters as well.

Recipe Notes

I use broccoli stems in this recipe, make sure you don’t put in the florets! Lots of people don’t like to use the stems and this keeps them from going to waste. They add nutrients and bulk to the soup without adding the flavor of broccoli. You could easily use cauliflower stems as well.

I recommend using baby gold potatoes because they are so creamy. They have the best consistency for soup.

I love Ripple milk for this soup, but you are welcome to use any “milk” or creamy product that you like. This could be made with cashew cream as well, but that will significantly increase the calories.

I also use a variety of herbs and spices but you can add as much or little of these as you like. They add depth and flavor so season to taste! The most important would be nutritional yeast – it adds the cheese flavor with no dairy and has lots of b vitamins. The liquid smoke paired with the vegetable bouillion gives the flavor that a traditional potato soup would get from bacon grease without any artery clogging.

I top mine with veggie bacon and green onions which give a great crunchy texture this smooth soup.

Potato Soup

Low Calorie “Cheesy” Vegan Potato Soup

Packed with flavor and hidden vegetables, this low-calorie vegan soup is a perfectly healthy, kid-friendly dinner option.
Prep Time 10 mins
Cook Time 50 mins
Course Soup
Servings 4 people
Calories 235 kcal

Equipment

  • Soup Pot
  • Blender / Food Processor / Immersion Blender

Ingredients
  

  • 2 TBS Olive oil
  • ½ cup Onion
  • ½ cup Celery
  • ½ cup Carrot
  • ½ cup Broccoli stem Stem only, no florets.
  • 4 cloves Garlic
  • 2 cups Water Divided through the recipe, add more if needed.
  • 2 cups Ripple milk Can choose any form of "milk" you like.
  • 1 tsp Better than Bouillion Vegetable Base
  • 9 drops Liquid Smoke
  • cup Nutritional Yeast
  • 2 tsp Miso paste Can substitute soy sauce.
  • 1 tsp Thyme
  • 1 tsp Oregano
  • 1 tsp Parsley
  • 2 tsp Garlic powder
  • 2 tsp Onion powder
  • 1 TBS Nature Seasoning
  • 1 tsp Chili powder
  • 1 tsp Paprika

Instructions
 

  • Chop onion, celery stalks, carrots, and broccoli stem, and garlic.
  • Add oil to skillet and saute onion. Add in remaining veggies and cook until slightly browned
  • Pour in 1 cup of water to deglaze the pan. Add more water if veggies aren't completely covered. Boil vegetables until soft, approximately 20 minutes.
  • While vegetable mixture cooks, cut your baby potatoes in half.
  • Once vegetables are softened, add the entire mixture to the blender to create a puree.
  • Add puree back into the pot, mix in 2 cups of Ripple milk, and 1 cup of water.
  • Add potatoes to the pot and bring mixture to a boil.
  • Once potatoes are softened, (reserve some potatoes if you like potato chunks in your soup) use an immersion blender and blend until smooth.
  • Add better than bouillion vegetable paste, nutritional yeast, liquid smoke, and other spices. You can season to taste.
  • I like to top the soup with Veggie bacon, and green onions.

Notes

Calculated calories are approximate and do not include toppings.