Healthy Potato Soup is super creamy, comforting and veggie-loaded! Made with good for you ingredients like kale, carrots and cashews. You'd never guess it has no milk, cheese or butter! Packed with fiber and plant protein for the perfect hearty lunch or dinner. Dairy free and gluten free.
How is this blog 12 years old and I don't have a potato soup recipe?! Today that changes. Meet my favorite creamy potato soup chock full of veggies to warm the soul and hug your brain on the chilliest of days!
- Potatoes: The best part is you don't have to peel them (unless you want to)! Just give them a good scrub to remove any dirt. I used russet but yukon gold would be great here, too.
- Cashews: Raw cashews add creaminess in place of heavy cream or milk. Roasted cashews can be used in a pinch but raw have the best mild flavor as a dairy stand-in. They also add healthy fats and fiber, hooray!
- Kale: I love the pop of color and texture kale adds, not to mention loads of nutrients. Any variety and color of kale works great. I like to buy pre-chopped kale to save time (I used about a third of a 10oz bag.)
- Onion: The best soup base!
- Carrot: Another pop of color that adds flavor. You can omit it if you want strictly potato soup.
- Garlic: Lots of fresh garlic to flavor our soup.
- Water or broth: Water makes this soup super easy, but don't be shocked by the amount of salt you'll need since this makes such a big pot. Broth is great for more flavor (I always have a jar of Better than Bouillon in the fridge).
- Nutritional yeast: This adds a cheesy, nutty, complex flavor. You can find it at mostly all grocery stores now, but if you want actual cheese, add a cup or two of sharp cheddar instead.
- Lemon: I love the bright acidity lemon adds to make the soup really pop.
See the recipe card for exact ingredients.
How to make (step-by-step)
Soak cashews to soften them up for blending. Sweat onions in a bit of oil. Add carrot and garlic.
Add potatoes, kale, and water or broth, salt and pepper.
Reduce heat to low and simmer for 20 minutes.
Ladle some soup into a liquid measuring cup and let it cool. Drain cashews and add to blender with soup.
Carefully blend until smooth and creamy.
Pour mixture into soup. Add nutritional yeast and lemon juice, stirring to combine. Season with salt and pepper!
What makes this soup healthy
As a dietitian, I love that this soup packs a nutrient punch. Since this soup is plant-based and has no heavy cream or milk, it has far less saturated fat than classic potato soup recipes. But you won't miss the rich, creamy flavor!
- Potatoes are a great source of potassium. Did you know leaving the skin on means more nutrients? Potato skins are a good source of antioxidants, plus half the fiber is in the peel.
- Kale is packed with disease-fighting antioxidants and fiber plus vitamins A, C, and K.
- Cashews are rich in heart-healthy fats, fiber, and protein.
Substitutions and dietary modifications
This soup is already vegan, gluten free and soy free!
- Nut free: Unfortunately I don't have a great cashew sub. My best guess would be sunflower seeds, but I haven't tried it! You could also use a high fat plant milk (or whole milk if not dairy free) in place of a couple cups of broth to add creaminess.
- Nutritional yeast: Omit and add 1-2 cups of sharp shredded cheese.
- Vegetables: Use spinach or chard instead of kale. Add a couple cups of cauliflower or broccoli in place of some of the potatoes for even more veggies!
- Chickpeas: Add a can of drained and rinsed chickpeas at the end for texture plus a protein punch.
- Garnishes: Chives, bacon, and shredded cheese (regular or plant versions) would all be delicious flavor and texture additions.
How to store and freeze
Store cooled soup in an air-tight container for up to 5 days.
This soup freezes great. Place cooled soup in freezer-safe baggies and lay flat. Freeze for up to 3 months. Thaw overnight in the fridge then reheat over the stove or in the microwave.
Slow Cooker instructions
- Follow steps 1 and 2 of the recipe card, but cook the onion, carrot and garlic in a skillet instead of a large pot.
- Add potatoes, kale, broth, salt and pepper to a slow cooker. Add sautéed veggies. Cook on high for 2-3 hours, or until potatoes are soft.
- Proceed with steps 5 and 6 of the recipe card.
Instant Pot instructions
- Press Sauté on Instant Pot and cook onions, carrot, and garlic in oil per the recipe card.
- Add potatoes, kale, broth, salt and pepper and cook on high pressure (Manual) for 10 minutes.
- Quick release any remaining pressure. Proceed with steps 5 and 6 of the recipe card.
I hope you're as obsessed with this fun recipe as I am!
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Healthy Potato Soup is super creamy, comforting and made with good for you ingredients like kale, carrots and cashews. You'd never guess it has no milk, cheese or butter! Packed with fiber and plant protein for the perfect hearty lunch or dinner. Dairy free and gluten free. This makes a large pot of soup that'll feed a crowd, but can easily be cut in half.
- ¾ cup raw cashews
- 1 tbsp olive oil
- 1 large onion, diced
- 6 cloves garlic, minced
- 3 large carrots, chopped
- 3 lbs Russet potatoes, diced (no need to peel, scrub well)
- 1 bunch kale, de-stemmed and chopped
- 1 tbsp salt, to taste
- ½ tsp ground black pepper , to taste
- 8 cups water or broth*
- ⅓ cup nutritional yeast
- 1 lemon, juiced
- Place cashews in a small bowl. Cover with hot water and set aside.
- In a large pot, warm oil over medium heat. Once hot, add onion and a pinch of salt and sauté for 5 minutes, stirring often. Add carrot and cook for another 3 minutes. Add garlic and cook for 1 more minute.
- Add potatoes, kale, and water or broth, salt and pepper (if using broth, start with 2 tsp salt). The pot will be very full! Bring to a boil.
- Reduce heat to low and simmer, covered, for 20 minutes. Remove from heat.
- Ladle 3 cups of soup into a large liquid measuring cup. Let cool until it's safe to blend. Drain cashews and add to blender (I use a Nutribullet) with the 3 cups of soup. Carefully blend until smooth and creamy.
- Pour mixture into soup. Add nutritional yeast and lemon juice, stirring to combine. Taste and season with salt and pepper if needed until the flavor pops and tastes bright and balanced.