A quick and easy stove-top healthy low-fat potato soup with carrots and onions that have been simmered made in vegetable stock. Naturally vegan and gluten-free.
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😋Why You’ll Love This Recipe
- Warming, cozy and filling, great for feeding your family
- Customizable - enjoy as is, or build up it up by adding your favorite flavors or additional vegetables.
- Ready in about 25 minutes, simply chop and drop into one pot (10 minutes preparation and 15 minutes cooking time)
- Dietary friendly - vegan (cream-free), gluten-free, corn-free, soy-free and WFPB no oil - this is a low-fat soup.
- Inexpensive, the ingredients within this soup are all cheap and accessible.
- Great use of staple vegetables, especially if you have a lot or at the end of your week and need to use them up
✔️Ingredients You’ll Need
The full list of ingredients, quantities and cooking methods can be found in the recipe card at the end of this post.
Potato should be peeled and chopped. The best type of potato for a seamier soup is either Russet, Yukon, or your preferred waxy or all-rounder potato.
Carrot should be peeled and chopped.
Onion either brown or white onion will work. Also peeled and chopped. Alternatively, you can use shallots, which will add a lovely mild sweetness.
Vegetable stock/broth - use your preferred low-fat brand or a homemade version. If you are trying to avoid oil, be sure to check the contents when purchasing stock.
I don’t recommend skipping the vegetable stock and using water and salt as an alternative. As this soup has very minimal ingredients, the stock is needed for ensuring this isn’t a boring soup.
The above four ingredients are the minimum, I love to however add the following to boost the flavor.
Nutritional yeast adds a cheezy flavoring. This can generally be found at any supermarket or online (affiliate link).
Dijon mustard adds depth, tanginess and sharpness. A little of this goes a long way.
Freshly cracked pepper also enhances the flavor and adds a tad bit of texture.
One of the smallest, yet top tip my Mom gave me, is to grind your own peppercorns to use in cooking. I highly recommend this, as the pepperiness is on another level.
🥣How To Make Low Fat Potato Soup With Carrots
Step 1 - Over high heat, in a non-stick pot (I love using my reliable Scanpan (affiliate link) pot) add 2 tablespoons of vegetable stock and onions. Sweat until translucent.
Add carrots and cook until semi-soft and the onions start to yellow. Add potato and the rest of the vegetable stock.
Bring to a boil, add black pepper and dijon mustard (if not adding these ingredients, just skip) and then turn the heat down to low - medium, simmer for 15 minutes.
Step 2 - Turn the heat off. Stir through optional nutritional yeast. Using an immersion blender, blend the contents until all is blended. Serve warm with your preferred garnish.
⭐ Pro Tips
Optional - Salt can be added if the vegetable broth/stock isn’t salty enough.
This soup can be made chunky. Chop up all the vegetables to be uniform in size so that they cook evenly. Skip blending and leave it as is.
Need to save time? Chop your potatoes and vegetables ahead of making this soup by a few hours. Place the potatoes into a covered bowl of water in the fridge, separate from the carrot and onion.
Sometimes, when reheating (potato dependant) you may need to thin this soup a little by adding either additional vegetable stock, water or dairy-free milk. Do this a few spoonfuls at a time, depending on the reheat portion size.
The following is a list of garnish suggestions;
Spring onions, chives or garlic shoots
Chilli flakes or jalapeno
Pepitas, sunflower seeds, sesame seeds, or nigella seeds (N.B., may not be low fat)
Parsley, cilantro (coriander), thyme, basil or rosemary
Roasted chickpeas, croutons or toasted melon seeds
A spoonful of coconut cream, toasted crushed nuts such as walnuts (N.B., this will not be low fat)
Or stir through some chopped greens such as kale or spinach
Allow the soup to completely cool down to room temperature and store in an air-tight container in the fridge for up to five days. Reheat required portions by stirring in a small saucepan over medium heat until it has started to bubble, then transfer to a soup bowl.
Yes, if you don’t have an immersion blender, place the contents into a blender and blend until the desired consistency has been achieved. Serve as per usual.
I personally love enjoying this low fat potato soup with either baked or steamed vegetables or a simple side salad such as kupus salata, malfouf salad or rocca salad.
My family also loves to enjoy this with some freshly baked vegan dinner rolls or damper bread.
Try this low fat ancient grain soup - freekeh soup.
Another easy vegan soup to try is my pumpkin soup without cream or this pumpkin and carrot soup
Do you love a good potato soup? Try my vegan potato and leek soup or my spicy cauliflower soup which features potatoes. Otherwise, try this Lebanese lemon lentil soup or vegan asparagus soup which also features potatoes.
Another amazing potato recipe is Lebanese spicy potatoes
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Low Fat Potato Soup With Carrots
- 1 kilograms Potatoes peeled and chopped
- 1½ large Carrot peeled and chopped
- 1 large Onion peeled and chopped
- 8 cups Vegetable broth no oil
- ½ teaspoon Dijon mustard
- ⅓ cup Nutritional yeast
- ½ teaspoon Cracked black pepper
- Over high heat, in a non-stick pot, add 2 tablespoons of vegetable stock and onions. Sweat until translucent. Add carrot and cook until softened, then add potato and remaining vegetable stock. Bring to a boil, then turn heat down to low-medium heat. (Stir through black pepper and dijon mustard). Simmer for 15 minutes.1 kilograms Potatoes, 1½ large Carrot, 1 large Onion, 8 cups Vegetable broth, ½ teaspoon Dijon mustard, ½ teaspoon Cracked black pepper
- Turn heat off. (Stir through nutritional yeast). Using an immersion blender, blend until smooth. Garnish as desired and serve warm.⅓ cup Nutritional yeast
N.B., nutrition info is an estimate based on an online nutrition calculator. This will vary based on the specific ingredients you use.
I can't believe this 4 ingredients soup is so tasty! I'm obsessed! It's now one of my favourite soups.
what a creamy potato soup. thanks for this recipe - everyone really enjoyed it especially since it was raining here.
Great dinner recipe for a working mom. Quick and delicious, thanks!
love how delicious this soup turned out! so so good and easy!
I love that it requires minimal ingredients only! the recipe was easy to follow and delicious.