Healthy Potato Soup for the Soul
Vegan, gluten-free, grain-free, refined sugar-free, soy-free
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This soup is perfect for when you're craving a comforting bowl of potato soup, but does without all the cream and heaviness of traditional versions. I added baby spinach to lend this soup its gorgeous green colour, not to mention a nice boost of nutrition! Since the soup is blended smooth, I topped it with roasted garlic potato "croutons" for some chewy texture, and I enhanced the flavours with green onion and fresh dill. A small amount of raw cashews gives this soup a lovely creaminess, but if you are allergic to nuts you'll be happy to know that the soup still works without them. Be sure to serve this with a hunk of hearty bread for dipping. Who doesn't love carbs on carbs on carbs?
Yield
7 cups (1.66 L)
Prep Time
35 Minutes
Cook time
15 Minutes
Total Time
50 Minutes
Ingredients:
For the roasted potato:
- 1 tablespoon (15 mL) avocado oil or extra-virgin olive oil
- 3 medium (430 grams) yellow potatoes, unpeeled and diced into 1/2-inch cubes (3 cups)
- 1 teaspoon garlic powder
- 1/2 teaspoon fine sea salt
For the soup:
- 1/3 cup raw cashews, soaked
- 2 tablespoons (30 mL) avocado oil or extra-virgin olive oil
- 1 large sweet onion, chopped (about 2 1/2 to 3 cups)
- 6 medium garlic cloves, minced
- 3 large yellow potatoes (530 grams), unpeeled and roughly chopped (4 cups)
- 4 1/2 cups (625 mL) low-sodium vegetable broth
- 1 teaspoon fine sea salt, or to taste
- Freshly ground black pepper, to taste (I use lots)
- 2 cups tightly packed baby spinach
- 2 teaspoons (10 mL) fresh lemon juice, or to taste
- 1/4 teaspoon cayenne pepper, or to taste
Suggested toppings:
- Fresh minced dill
- Chopped green onions
- Roasted Potato Croutons
Directions:
- Preheat the oven to 425°F (220°C) and line a large baking sheet with parchment paper.
- Prepare the “croutons”: Add the chopped potatoes into a large bowl and toss with the oil. Sprinkle on the garlic powder and salt and toss until combined. Spread out onto the baking sheet in an even layer. Add another sprinkle of salt. Roast for 18 minutes, flip the potatoes, and continue roasting for another 25 minutes, until browned and crispy along the edges.
- Meanwhile, prepare the soup: In a large pot, add the oil, onion, and garlic. Add a pinch of salt and some freshly ground pepper. Stir to combine. Sauté the onion and garlic over medium heat until the onion is softened, about 4 to 5 minutes.
- Stir in the potato. Sauté for a couple minutes more.
- Add the broth, half the salt, and a generous amount of freshly ground black pepper.
- Increase heat and bring the soup to a low boil. Reduce the heat to medium and simmer the soup, uncovered, for about 13 to 20 minutes until the potatoes are fork tender. Turn off heat and let the soup sit for a couple minutes to gently cool.
- With a ladle, carefully transfer the soup into a heavy-duty blender. Add the spinach and rinsed and drained cashews. (You might have to blend the soup in a couple batches.) With the lid ajar, blend the soup on low and slowly increase the speed until the soup is smooth. Transfer the blended soup back into the pot. Repeat for any remaining soup.
- Taste the soup and add the remaining salt to taste, the lemon juice, and cayenne pepper. Stir to combine.
- Ladle into bowls and serve with some fresh minced dill, green onions, and potato croutons on top.