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 soup using only a base of 4 ingredients.

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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

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.

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

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.