Chilly weather calls for a cozy day or evening of staying in and savoring a satisfying classic like this 4-ingredient potato soup.
This vegan potato soup is made with only 4 main ingredients and if you get all your other ingredients like the onions pre-cut, then the only chopping you need to do is for the potatoes. In addition, I make this soup with convenience in mind, by keeping the skin on the potatoes.
Why This Works
- A hearty and nutritious soup made with only 4 basic ingredients
- A plant-based creamy soup that’s just as delicious as the original version
- The only chopping required is the potatoes if you get pre-cut onions
- A great way to enjoy potato soup for those with a dairy allergy or intolerance
- Tons of topping ideas
- Can be made ahead of time
Ingredients
Potatoes
Russet potatoes are the star ingredient in this soup recipe. Potatoes are incredibly filling and packed with the following nutrients.
- Vitamin C — A key nutrient and antioxidant that promotes immune function, helps with collagen production, and absorption of iron from plant-based foods.
- Vitamin B6 – A vitamin involved in red blood cell production.
- Potassium — An electrolyte and mineral that helps with blood pressure regulation, proper nerve signals, and muscle contraction.
- Calcium – An essential mineral needed to build and maintain strong bones. Calcium is also important for muscle health and plays a role in carrying messages from the brain to other parts of the body.
Why I don’t peel potatoes
In addition to potato soup, I cook baked potatoes and make potato salad. I don’t usually peel potatoes though, and here’s why.
- It’s time-consuming
- It’s wasteful
- Peeling reduces the nutritional value such as the following [1].
- Fiber
- B-vitamins
- Vitamin C
- Copper
- Manganese
- Antioxidants that are concentrated in the skin
When you blend the potatoes, the peel is hardly noticeable. But nonetheless, if the peel bothers you, you do you and peel away!
Milk
Add your choice of milk. With a vast selection of milk as well as plant-based alternatives, there’s something for everyone. You can conveniently obtain a good dose of calcium and other nutrients by adding milk to the diet, such as in soups and smoothies.
Since I have an intolerance to cow’s milk, I usually choose soy or pea milk as they come closest to the protein content of cow’s milk. For this particular recipe, I am using soy milk.
Onion (white or yellow)
Nutrient and antioxidant-packed with anti-inflammatory effects, onions also contain fiber and prebiotics, which may promote gut health [2].
Additionally, onions are rich in B-vitamins, including vitamin B6 and folate, which are involved in metabolism, nerve function, and red blood cell production. Lastly, they also contain potassium, a mineral electrolyte often lacking in many diets.
You can find pre-diced onions in the fresh produce section of the grocery store if you don’t want to chop onions. I used pre-diced white onions in this recipe.
You can also find frozen pre-diced onions in the freezer section. However, if you opt to use frozen onions, please follow the package directions for cooking instructions.
Plant-based butter
When incorporated into soups and other dishes in small amounts, butter in general adds richness to the recipe.
Plant-based butter is made by mixing water with plant-based oil, such as avocado, olive, and coconut oils. You can find plant-based butter in the grocery store next to regular butter.
Like regular butter, plant-based butter is about the same in calories and total fat and doesn’t offer much else nutritionally. As such, whatever butter you prefer to use, it should not be a significant part of your overall diet.
Of note, this recipe calls for 6 tablespoons of butter and yields 6 servings. Nothing major.
Plant-based butter benefits
- Higher in monounsaturated fat (a heart-healthy fat) compared to regular butter.
- Lower in saturated fat compared to regular butter. A diet high in saturated fat can increase markers of inflammation and LDL (bad cholesterol), which may in turn increase the risk for heart disease and other chronic diseases [3].
- Cholesterol-free
- A suitable substitute for someone with a dairy allergy.
- Similar flavor and mouthfeel as regular butter.
Choosing plant-based butter alone with the hopes of improving your overall health while not changing anything else will unlikely make a difference. Daily physical activity that you enjoy doing and working towards a balanced diet (among other health habits) are ultimately the key.
Equipment Used
- Large pot with a heavy bottom or Dutch oven
- Knife and cutting board to chop potatoes (and onions if they’re not pre-diced)
- Immersion blender or a potato masher
Steps
To make 4 ingredient potato soup, first clean your potatoes under running water with a vegetable scrubber, a clean kitchen scrub or brush, and a clean kitchen towel. Wipe the potatoes dry and then chop them on a cutting board. Also, chop the onion if you don’t have pre-diced ones.
Secondly, melt one tablespoon of butter in the pot or Dutch oven on medium to high heat. Add the chopped onion and saute until tender and translucent, about 5 minutes. When you’ve finished sauteing the onions, remove them from the pot and set them aside in a bowl or plate.
Thirdly, add the chopped potatoes to the pot or Dutch oven (no need to clean it) and cover with water. There should be about an inch of water above the potatoes. Return the pot of potatoes and water to the stove and bring to a boil, then reduce to simmer and cook until potatoes are fork tender, about 15-20 minutes.
Once the potatoes are done cooking, carefully drain the water out, leaving about a half inch of water in the pot along with the potatoes. This is best done over the sink with a lid over the pot to retain the potatoes and a little water.
Return the potatoes with half of an inch of water in the pot to the stove and add the milk, butter, and cooked diced onions. Season with salt and pepper and stir until well combined.
Next, use a potato masher to mash the potatoes. Alternatively, you can also use an immersion blender to do this.
If you want a thinner consistency, add a little more milk. For a less chunky consistency, keep blending with the immersion blender or carefully transfer the soup to a blender and blend.
Finally, cook your 4-ingredient potato soup for about 5 minutes until heated through. Taste and adjust the seasonings as needed and serve in bowls along with desired toppings and crusty bread, sandwich, or salad for a full meal.
Store leftover soup in an airtight container in the fridge for up to 3 days. If the soup gets thick, add a little more milk when you reheat it to thin out the consistency and adjust the seasoning as needed.
Frequently Asked Questions
Yes. You can use dairy milk and regular butter.
Potatoes vary in their starch content, skin thickness, and reaction to heat. Some are great if you want intact diced potatoes in your soup. Others are suitable for mashing.
– Round white potatoes are low starch and have waxy skin. They hold their shape best and will work if you want the soup to have a skin-on chunky potato consistency.
– New red potatoes are similar to round white potatoes and also good if you want to show some color in the soup from the red potato skin.
– Yukon gold potatoes are great all-purpose potatoes and similar to russet potatoes, are good for mashing in a soup and adding thickness.
Whether you’re a vegetarian or flexitarian, there’s an array of toppings you can add to this soup to make it your own.
Vegetarian toppings:
– chopped green onions
– chives
– parsley
– air fried or baked chickpeas for crunch (I add these in this to my soup)
– shredded vegan cheese
– plant-based bacon
– a sprinkling of paprika or crushed red pepper flakes
– chopped fresh spinach or broccoli
– croutons
– crushed crackers
– chopped nuts
– seeds
For the flexitarians who want animal-based toppings, consider the following:
– chopped or shredded cooked chicken or turkey
– bacon
– chopped ham
– regular shredded cheese
For the milk, consider using pea-based milk or soy milk if you want plant-based milk that’s high in protein. Another way to boost protein is to add a scoop of unflavored vegan protein powder to your soup bowl.
The following toppings also contain protein:
– air fried or baked chickpeas
– chopped nuts and seeds
– bacon (vegan or regular)
– animal-based toppings if you’re a flexitarian
4-Ingredient Potato Soup (vegan with assorted toppings)
Equipment
- 1 cutting board
- 1 knife
- 1 large pot with a heavy bottom or a Dutch oven
- 1 potato masher or immersion blender
Ingredients
- 5 russet potatoes, chopped
- 2 cups unflavored plant-based milk such as oat, pea, or soy milk
- 6 tablespoons plant-based (vegan) butter (divided into 1 tablespoon and 5 tablespoon)
- 1 white or yellow onion, chopped (look out for pre-cut onions if you want to avoid chopping)
- salt and pepper to taste
Optional toppings: chopped green onions, chives, parsley, crushed red pepper flakes, paprika, grated dairy-free cheese, air-fried or roasted chickpeas, vegan bacon, chopped fresh spinach, croutons, chopped nuts, seeds
Instructions
- Rinse the potatoes under running water and scrub them with a vegetable scrubber, clean kitchen scrub, or clean kitchen towel. Wipe the potatoes dry.
- Chop the potatoes and onion.
- In a large heavy-bottomed pot or Dutch oven, melt 1 tablespoon of butter on medium-high heat and add the chopped onion. Sauté the onion until tender and translucent, about 5 minutes. Transfer to a bowl after sautéing.
- Add the chopped potatoes to the pot or Dutch oven and cover with enough water so that there's about an inch of excess water. Bring to a boil, then reduce the heat to a simmer and cook for about 15 to 20 minutes until the potatoes are fork-tender.
- When the potatoes are done cooking, carefully drain the potatoes, leaving about an ½ inch of the water in the pot along with the potatoes. This is best done using a lid over the pot to drain the water and keep the potatoes in.
- Return the pot of potatoes with ½ inch of water to the stove and add the sauteed onions, remaining 5 tablespoons of butter, milk, and salt and pepper to taste.
- Using a potato mashed or immersion blender, mash or blend the soup mixture. If you want a thinner consistency, add a little more milk. If you want a less chunky soup, continue blending with the immersion blender or transfer it carefully to a regular blender. have
- Cook the soup for 5 minutes on low heat before serving, and taste and adjust the seasoning as needed. Serve the soup with desired toppings.
Notes
Tried this recipe? What variations or adaptations did you make? Share in the comments.
