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–+ servings
Creamy healthy potato soup with a piece of bread in a serving bowl.
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5 from 4 votes

Healthy Potato Soup

Make this simple and easy one-pot healthy potato soup without cream and without cheese. Yet it is creamy and perfect for a clean eating diet.
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Lunch / Dinner, Side Dish
Cuisine: American Inspired, International
Servings: 4
Calories: 204kcal
Author: Swati Kadam Gulati

Equipment

Ingredients

  • 1 ½ - 2 lb potatoes peel and cut into 1-1½“ thick pieces
  • 2 medium carrot dice into small pieces
  • 1 medium onion dice into small pieces
  • 2 celery stalks dice into small pieces
  • 2 tablespoon whole wheat flour
  • 2-3 garlic finely chopped
  • 2-3 spring of rosemary
  • 2 teaspoon cooking oil
  • 2 cup vegetable stock or chicken stock plus 2 cup water
  • salt and pepper

Optional

  • ½ cup milk
  • 2 tablespoon parmesan cheese

Instructions

  • In a large pot heat oil on a medium heat. Add chopped garlic, onion and saute them for 1-2 min.
  • Then add flour and cook for about 1 min.
  • Add diced carrot, celery, and potato and saute them for 1-2 min.
  • Now add vegetable stock or chicken stock and water. Mix everything well and bring the mixture to a boil.
  • Season with salt and pepper and add fresh rosemary leaves. Lower the heat, cover the pot, and cook the mixture for 15-20 min or until the potatoes are well done.
  • Mash cooked potatoes using a potato masher to thicken the soup and make it creamy (see notes).
  • Optionally, add milk and parmesan cheese and bring the blended soup to a boil. Turn off the heat.
  • Finally garnish with fresh parsley and serve warm.

Notes

  1. I use russet potatoes or butter potatoes most of the time to make this soup. As russet potatoes are big, they are easy to peel and cut.
  2. You can skip using carrots as they may give an orangish color to the soup upon blending. I prefer using it to incorporate more veggies in the soup.
  3. Adding a little milk will enhance the color of the soup and make it creamy. However, it's completely optional if you prefer the soup without dairy. I made it several times with and without dairy, and both versions were equally delicious.
  4. Blending the soup - I always use a potato masher to mash the soft-cooked potatoes. It does the job quickly, and the cleanup is also very easy. You can also use a handheld or a regular blender for the job. However, don’t over blend the soup rather, use the pulse mode, if possible. Over blending the potatoes can make the soup gluey as the potatoes will release more starch.

Nutrition

Calories: 204kcal | Carbohydrates: 41g | Protein: 4.8g | Fat: 2.9g | Saturated Fat: 0.5g | Potassium: 991mg