Creamy Vegan Potato Soup Recipe (Quick 1 Pot Meal)

Creamy Vegan Potato Soup Recipe (Quick 1 Pot Meal)
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Here is the best recipe for vegan potato soup – perfect as a cozy fall or winter one-pot meal. A super creamy and hearty side dish, appetizer, or weeknight dinner.

In a mood for something healthy, fragrant, and warming?

Craving a simple savory plant-based dish that is low in calories and high in nutrients?

This recipe for creamy potato soup is the ultimate meal prep for busy people! After a long day at work, all you need is something comforting, quick, and easy to make from scratch.

Truly, this creamy & chunky homemade potato soup is all you need on these cold autumn days. It’s absolutely delicious, incredibly filling, super budget-friendly. You’re going to love it!

Healthy Vegan Potato Soup

Creamy and chunky weight-loss friendly potato soup topped with homemade crunchy croutons as a starter for Thanksgiving dinner or lunch.

Did I mention how nourishing this easy potato soup is?

Oh yes, this velvety smooth vegetable soup is so good for you, your body, as well as your soul. It’s an excellent source of various vitamins and minerals. Moreover, it’s abundantly packed with wholesome veggies, rich in plant fiber and powerful antioxidants. Just like my broccoli soup (without cream or flour) or this protein-rich red lentil stew.

Furthermore, this yummy low-calorie soup is low in fat and weight-loss friendly, too. It’s meat-free, dairy-free, and gluten-free. You can eat a double portion of it and don’t need to care about your weight. Completely guilt-free!

Best Anti-Inflammatory Homemade Soup

Simple and quick plant-based potato soup loaded with healthy and fresh vegetables for brunch, side or main course. Easy filling one pot meal prep.

This hearty veggie-loaded soup has its rightful place among the best healing foods you can cook at home.

Thanks to its nutrient-dense compounds and high fiber content this soup will boost your immunity and effectively reduce inflammation.

It’s one of those easily digestible foods which can greatly help you if you have an upset stomach. What a beautiful way to use up some leftover vegetables and detox your body!

It’ll surely help you feel light and refreshed again. Show some love to yourself and make it right away!

Ingredients for Easy Vegan Potato Soup Recipe

Simple, plant-based, low cost ingredients: potatoes, carrots, onion, cauliflower, green peas and spices to cook creamy immunity boosting homemade soup.

You can make this seasonal soup with a few low-cost ingredients you probably have in your pantry or fridge. We’ll achieve that silky texture without coconut milk, dairy, or flour. Here is what you’ll need:

  • Potatoes (for that vibrant gold color and rich buttery taste)
  • Cauliflower (will give us that extra creaminess and silky texture together with potatoes)
  • Carrots (for a vitamin A boost)
  • Green peas (another great immunity builder)
  • Yellow onion (so common yet so vital ingredient that gives such a pleasant flavor)
  • Garlic (gives us that beautiful savory aroma)
  • Olive oil (we want only healthy monounsaturated fats, right?)
  • Spices: salt, turmeric powder, ground cumin, onion powder, freshly ground black pepper (esencial for enhancing the taste of all ingredients used)
  • Bay leaves (will add another level of flavor and slightly lighten-up our stew)
  • Water (we don’t need vegetable stock or broth to make this soup soo tasty)

Time needed: 40 minutes.

How to Make Vegan Potato Soup Recipe (step by step instructions)

You’ll need 40 minutes to cook this spicy golden soup. In fact, you’ll be involved in the actual cooking process for only 20 minutes, to prepare and sauté the vegetables. For the rest of 20 minutes, the soup will stay simmering on the stovetop, so you can rest or do the other household chores you need to do.

  1. Sauté onions and garlic

    First, start by heating a large pot over medium heat. Add olive oil and diced onion. Sauté for 2-3 minutes, stirring frequently until onion is fragrant and translucent. Add finely chopped garlic and sauté until fragrant, 1-2 minutes (be careful, garlic burns quickly).

    Finely chopped onion and garlic cooking on the stovetop in big pot for preparing low fat, low-calorie vegetarian stew.

  2. Add veggies

    Next, add carrots, cauliflower florets, potatoes, and stir well. Cook for1-2 minutes, stirring constantly, allowing the vegetables to release their fragrances. Be careful not to let them burn.
    Add green peas, spices, and bay leaves except for turmeric powder. Pour in the water, stir to combine, bring to boil, reduce the heat, cover partially, and let it simmer for 20-25 minutes or until the potatoes are fork-tender.
    In the end, when you turn off the heat, add turmeric powder. We want to add it last because the curcumin compound will degrade greatly when boiled.

    Fresh vegetables in one pot to prepare easy weight-loss meal.

  3. Blend it

    Remove bay leaves, taste, and adjust seasonings as needed. I prefer this soup half chunky-half creamy, that’s why I recommend you blend about 3 cups of it in a blender or food processor. But first, make sure you allow it to cool down before transferring and blending (see complete instructions in the “note section” in the recipe card at the end of the post).

    Hearty and filling healthy potato soup in a pot.

  4. Serve and enjoy

    It’s best to enjoy it warm and fresh as a side, starter, brunch, appetizer, or as a main course for lunch or dinner. Optionally, you can stir in a handful of fresh parsley or spinach leaves while still warm (a great source of iron).
    Serve with your favorite topping and enjoy it.
    Store cooled leftovers for up to 3 days in the refrigerator or in the freezer for up to 1 month. Reheat on the stovetop, adding a little water to prevent sticking.

    Delicious, creamy and warming potato-cauliflower-green peas soup in a bowl cooked as a winter or fall light meal.

What can I put on top of my soup?

Here are some ideas to use as a topping for this creamy veggie-loaded soup:
1. Chopped parsley, green onions, chives, or dill
2. Crunchy croutons
3. Dust of smoked paprika or pepper
4. Grated vegan cheese
5. Vegan sour cream or yogurt
6. Toasted sesame seeds
7. Lemon or lime
8. Stir in a teaspoon of apple cider vinegar

How do you blend soup without a blender?

You don’t need a blender to make this soup perfectly creamy. You can use a potato masher or ricer to achieve the same results as a blender. After cooking the vegetables until soft, mash them directly in the pot to obtain the desired thickness (yes, no flour, no cream needed).

Easy potato soup loaded with fresh veggies served with a crusty bread for sore throat and immune boosting. Kid-friendly side-dish.

Why You’ll Love This Vegetable Weight-Loss Soup? It’s:

  • Family-friendly soup
  • Delicately spicy
  • Wonderful Tahnksgiving dinner starter
  • Kid-friendly
  • Best soothing stew for a sore throat
  • Soul feeding
  • Cheap and affordable
  • Incredibly flavorful

How do you serve a bowl of soup?

Recipe for vegan potato soup - easy, creamy and chunky homemade side dish, dinner or appetizer.

Creamy Vegan Potato Soup Recipe (Quick 1 Pot Meal)

Marinela
Here is the best recipe for vegan potato soup – perfect as a cozy fall or winter one-pot meal. A super creamy and hearty side dish, appetizer, or weeknight dinner.
5 from 11 votes
Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Course Appetizer, Brunch, dinner, Lunch, Side Dish, Soup, Starter
Cuisine dairy-free, Gluten-free, Vegan
Servings 4 servings
Calories 372 kcal

Equipment

  • Cooking pot
  • Cutting board
  • Knife
  • Blender, food processor, or potato masher

Ingredients
  

  • 6 medium-small yukon gold potatoes (about 3 cups) peeled, finely diced into 1/2 inch pieces
  • 1 cup cauliflower florets chopped into small pieces
  • 2 big carrots finely chopped
  • 1 cup green peas, frozen you can use fresh or canned (drained) as well
  • 1 yellow or white onion, medium sized finely diced
  • 2 gloves of garlic finely chopped
  • 2 tbsp olive oil extra virgin
  • 1+1/2 tsp salt
  • 1/2 tsp turmeric powder
  • 1/2 tsp ground cumin
  • 1/4 tsp onion powder
  • 1/2 tsp freshly ground black pepper
  • 4 cups water, fresh
  • 2 bay leaves

Instructions
 

  • First, start by heating a large pot over medium heat. Add olive oil and diced onion. Sauté for 2-3 minutes, stirring frequently until onion is fragrant and translucent. Add finely chopped garlic and sautéuntil fragrant, 1-2 minutes (be careful, garlic burns quickly).
    Finely chopped onion and garlic cooking on the stovetop in big pot for preparing low fat, low-calorie vegetarian stew.
  • Next, add carrots, cauliflower florets, potatoes, and stir well. Cook for1-2 minutes, stirring constantly, allowing the vegetables to release their fragrances. Be careful not to let them burn. Add green peas, spices, and bay leaves except for turmeric powder. Pour in the water, stir to combine, bring to boil, reduce the heat, cover partially, and let it simmer for 20-25 minutes or until the potatoes are fork-tender.In the end, when you turn off the heat, add turmeric powder. We want to add it last because the curcumin compound will degrade greatly when boiled.
    Fresh vegetables in one pot to prepare easy weight-loss meal.
  • Remove bay leaves, taste, and adjust seasonings as needed. I prefer this soup half chunky-half creamy, that's why I recommend you blend about 3 cups of it in a blender or food processor. But first, make sure you allow it to cool down before transferring and blending.
    Hearty and filling healthy potato soup in a pot.
  • It's best to enjoy it warm and fresh as a side, starter, brunch, appetizer, or as a main course for lunch or dinner. Optionally, you can stir in a handful of fresh parsley or spinach leaves while still warm (a great source of iron). Serve with your favorite topping and enjoy it.
    Delicious, creamy and warming potato-cauliflower-green peas soup in a bowl cooked as a winter or fall light meal.

Notes

  1. Try to chop potatoes and carrots pieces about the same size so they can cook evenly. I like to chop mine very small, about 1/2 inch each piece thus reducing the cooking time.
  2. Never put hot liquids in your blender because it may create enough pressure to “blow” the lid off the top thus making a big mess in the kitchen. 
    Alternatively, use a potato masher to mash a part of the mixture but still keep some of its texture.
    If you have an immersion blender, quickly purée part of the soup until soft and creamy.
    You can totally control the consistency of this easy vegan soup depending on the amount you’ll blend it at the end.
  3. I highly recommend you to purre only 2-3 cups of the soup (as written in the instruction fields above) instead of pureeing it all, because this will give you an amazing chunky texture blended in a smooth and silky mixture.
  4. If your soup is too thick to your liking simply stir in more water or dairy-free milk and reheat.
  5. Store cooled leftovers in a sealed container or in individual containers as an easy grab-and-go meal. Keep in the refrigerator for up to 3 days or in the freezer for up to 1 month. Reheat on the stovetop over medium heat, adding a little water to prevent sticking.

Nutrition

Calories: 372kcalCarbohydrates: 69gProtein: 10gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 3261mgPotassium: 1668mgFiber: 11gSugar: 8gVitamin A: 5387IUVitamin C: 94mgCalcium: 86mgIron: 4mg
Keyword healthy, homemade creamy soup, immunity boosting soup, plant based, quick soup recipe, recipe for vegan potato soup, vegan potato cauliflower soup, vegan potato soup easy, vegetable weight loss soup, weight loss soup vegetarian, winter hearty soup recipes
Tried this recipe?Let us know how it was!

Did you try this recipe for creamy potato soup? If you tried it, please rate it, leave a comment below, and share your photo on Instagram with the tag @go_eatgreen and hashtag it #go_eatgreen. I would love to hear about your experience and your comments just make my day!

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Love, Marinela💚



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