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    Home » Vegan Soups

    Easy Healthy Potato and Carrot Soup (Low Fat Vegan)

    Published: Sep 8, 2023 by Janelle Hama

    Jump to Recipe

    A quick and easy healthy potato and carrot soup that is both low fat and vegan. The veggies are simmered in vegetable stock, creating a wholesome comforting soup using only a base of 4 ingredients.

    two grey bowl with yellow potato soup and and a female hand holding a spoonful
    Warm and filling low fat healthy potato and carrot soup

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    Jump to:
    • Why You’ll Love This Recipe
    • Ingredients You’ll Need
    • How To Make Easy Healthy Potato and Carrot Soup
    • Pro Tips
    • Garnish Suggestions
    • Serving Suggestions
    • FAQ
    • More Plant-Based Soup Recipes
    • Easy Healthy Potato and Carrot Soup (Low Fat Vegan)

    Why You’ll Love This Recipe

    • Cozy and filling, the best thing on a cold day is having a warm bowl of soup that's healthy eating, the ultimate comfort food can be very tasty and satisfying.
    • Customizable - Enjoy as is with just the main ingredients, or build it up by adding your favorite flavors or additional vegetables. I've listed some suggestions throughout the post.
    • This is a creamy soup without cream.
    • Ready in about 25 minutes, simply chop and drop into one large pot (10 minutes preparation and 15 minutes cooking time).
    • Dietary friendly - vegan (cream-free), gluten-free, corn-free, soy-free and WFPB no oil - low-fat.
    • Inexpensive, the ingredients are all cheap and accessible.
    • Great way to use some staple vegetables, especially if you have a lot or it's the end of your week and you need to use them up.

    Ingredients You’ll Need

    vegetable stock in a jug, a carrot, potato and onion on a white bench

    Notes on some of the ingredients, the full list of ingredients and their measurements can be found in the recipe card below.

    Potatoes should be peeled and chopped. The best type of potato for a creamier soup is either Russet potatoes, Yukon potatoes, or your preferred waxy or all-rounder potatoes. You could even add some sweet potatoes if you wish.

    Carrots should be peeled and chopped.

    Onions 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 or vegetable 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. Stock cubes can be used, just follow the instructions for water to cube ratio.

    I don’t recommend skipping the vegetable stock and using water and salt as an alternative. As there are minimal ingredients, the stock is needed to ensure this isn’t boring.

    Optional Ingredients

    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 buy nutritional yeast here (affiliate link).

    Dijon mustard adds depth, tanginess and sharpness. A little of this goes a long way.

    ​Garlic, crushed some fresh garlic cloves or add some garlic powder

    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 my own peppercorns to use in cooking. I highly recommend this, as the pepperiness is on another level, I use a spice grinder (affiliate link) for this.

    Bay leaf for flavoring.

    How To Make Easy Healthy Potato and Carrot Soup

    Start by sweating the onions. Over high heat, in a non-stick large heavy pot (I love using my reliable Scanpan (affiliate link) pot), add 2 tablespoons of vegetable stock and the chopped onions. Sweat until translucent. 

    Add in the carrots and potatoes. Add the chopped carrots and cook until semi-soft and the onions have started to yellow. Then add the potatoes and the rest of the vegetable stock.

    Bring to a boil, optionally add black pepper and dijon mustard and other optional ingredients and then turn the stove top to medium-low heat. Let it simmer for 15-20 minutes.

    Blend for a puree soup with a creamy texture. Turn the heat off. Stir through optional nutritional yeast and allow it to sit for five minutes. Using an immersion blender (stick blender) (affiliate link), blend the contents until it is a smooth thick texture.

    Serve. Do a taste test, adjust salt if required and serve warm in a soup bowl (affiliate link) with your preferred garnish, try some chopped fresh parsley and some crusty bread.

    a red ladel in a black pot of potato soup
    a stick blender in a pot blending yellowsoup

    Shop The Equipment

    Pro Tips

    This easy 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 a few hours ahead of time. Place the potatoes into a covered bowl of water in the fridge, and keep them separate from the carrots and onions. 

    Sometimes, when reheating (this depends on the type of potato used) you may need to thin the consistency a little by adding either additional vegetable stock, or water, or dairy-free milk, as it may thicken up. Do this a few spoonfuls at a time, depending on the reheat portion size.

    a black saucepan with thick yellow soup in it

    Garnish Suggestions

    I love loading up on garnishes with various types of good nutritional foods, try some of these;

    Spring onions, chives, or garlic shoots

    Chilli flakes or jalapeno

    Pepitas, sunflower seeds, sesame seeds, or nigella seeds (N.B., these are not low fat)

    Parsley, cilantro (coriander), thyme, basil or rosemary

    Roasted chickpeas, croutons, or toasted melon/pumpkin seeds

    A spoonful of coconut milk or 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

    Serving Suggestions

    I personally love enjoying this low-fat creamy carrot 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, vegan gluten-free cornbread, or damper bread.

    FAQ

    How can I store my potato and carrot soup?

    Allow the soup to completely cool down to room temperature and store it in an airtight container in the fridge for up to five days. Reheat the required portions by stirring in a small saucepan over medium heat until it has started to bubble, then transfer to a bowl to serve.

    Can I use a blender to blend my soup?

    Yes. Allow the pot of hot soup to cool for at least five minutes (never blend boiling food as this may be dangerous) and then place the contents into a blender, leave the pour spout open, and blend until the desired consistency has been achieved.

    two bowls filled with soup and a couple of bread rolls on the side

    More Plant-Based Soup Recipes

    Try this low-fat ancient grain soup - freekeh soup, this is a proper hearty bowl of soup

    Try is my pumpkin soup without cream or this pumpkin and carrot soup

    Here are a couple of good vegan potato soup recipes, try my vegan potato and leek soup or my spicy cauliflower soup which features potatoes. These are both healthy rich soups without any heavy cream or sour cream.

    Otherwise, try this Lebanese lemon lentil soup or vegan asparagus soup which also features potatoes.

    Otherwise, for more potatoes check out this Lebanese spicy potatoes recipe.

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    Did you make this? I'd love to know! Leave me a comment below with a ★★★★★ rating or tag @plantbasedfolk on social media.

    two grey bowl with yellow potato soup and spoons in them

    Easy Healthy Potato and Carrot Soup (Low Fat Vegan)

    A quick and easy healthy potato and carrot soup that is both low fat and vegan. The veggies are simmered in vegetable stock, creating a wholesome comforting plant-based soup without oil using only a base of 4 ingredients.
    Print Pin Rate Save Recipe Saved Recipe
    Course: dinner, lunch, Side Dish
    Cuisine: American, Australian
    Diet: Gluten Free, Low Fat, Vegan
    Prep Time: 15 minutes minutes
    Cook Time: 20 minutes minutes
    Total Time: 35 minutes minutes
    Servings: 4 servings
    Author: Janelle Hama

    Ingredients

    • 1 kilograms Potatoes peeled and chopped
    • 1½ large Carrots peeled and chopped
    • 1 large Onion peeled and chopped
    • 8 cups Vegetable broth no oil

    Optional

    • ½ teaspoon Dijon mustard
    • ⅓ cup Nutritional yeast
    • ½ teaspoon Cracked black pepper
    US Customary - Metric
    Prevent your screen from going dark

    Instructions

    • Over high heat, in a non-stick pot, add 2 tablespoons of vegetable stock and onions. Sweat until translucent. Add chopped carrots and cook until softened, then add the chopped potatoes and remaining vegetable stock. Bring to a boil, then turn the heat down to low-medium heat. (optional - stir through black pepper and dijon mustard). Simmer for 15 minutes, the potatoes and carrots should be very soft.
      1 kilograms Potatoes, 1½ large Carrots, 1 large Onion, 8 cups Vegetable broth, ½ teaspoon Dijon mustard, ½ teaspoon Cracked black pepper
    • Turn the heat off. (Stir through nutritional yeast). Using an immersion blender, blend until smooth. Garnish as desired (see above post for garnish suggestions) and serve warm.
      ⅓ cup Nutritional yeast

    Video


    Notes

    Adjust consistency by adding an additional cup of vegetable/stock broth.
    If you enjoyed this low fat carrot and potato soup, you might also like this vegan potato and leek soup.
     
    This recipe was originally released in April 2022, the copy has since been updated.

    Equipment

    1 pot
    1 immersion blender

    Nutrition

    Calories: 257kcal | Carbohydrates: 57g | Protein: 8g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 1922mg | Potassium: 1271mg | Fiber: 8g | Sugar: 9g | Vitamin A: 5519IU | Vitamin C: 54mg | Calcium: 49mg | Iron: 2mg

    N.B., nutrition info is an estimate based on an online nutrition calculator. This will vary based on the specific ingredients you use.


    Tried this recipe?Mention @Plantbasedfolk or tag #plantbasedfolk

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    Comments

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      Recipe Rating




    1. Lucas

      July 22, 2022 at 9:54 am

      5 stars
      I can't believe this 4 ingredients soup is so tasty! I'm obsessed! It's now one of my favourite soups.

      Reply
    2. Nadeen

      July 17, 2022 at 9:09 am

      5 stars
      what a creamy potato soup. thanks for this recipe - everyone really enjoyed it especially since it was raining here.

      Reply
    3. Nat

      June 10, 2022 at 6:10 pm

      5 stars
      Great dinner recipe for a working mom. Quick and delicious, thanks!

      Reply
    4. Ava

      May 29, 2022 at 10:29 am

      5 stars
      love how delicious this soup turned out! so so good and easy!

      Reply
    5. Quinton

      May 17, 2022 at 1:24 pm

      5 stars
      I love that it requires minimal ingredients only! the recipe was easy to follow and delicious.

      Reply

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    Hello, I'm Janelle, a culinary enthusiast with over two decades of cooking experience and a keen interest in creating delicious vegan Lebanese recipes.

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