Creamy Rosemary Potato Soup

• nutrition focus

  What does this food offer in terms of nutrients and physical nourishment?

  Protein (milk, cheese)

  Carbohydrates (potatoes, onion, milk)

  Fat (oil/butter, cheese, cream)

  Fiber (potato/potato skins, onion)

  Other (potatoes contain vitamin C although levels likely are impacted by cooking methods)

• satisfaction factor

  What does this food offer in terms of mental satisfaction through flavor, texture, and experience?

  Savory/umami

  Herby

  Smooth

  Creamy

  Warm/cozy

  Rich

Blender soups are one of my favorite fall and winter meals. Soups in general, are a cozy and comforting option when the air crisps and the days shorten. They can be made with simple yet wholesome ingredients and require little skill and prep.

This time around, I’ve made an almost-vegan plant-based potato soup with just a splash of cream and sprinkle of cheese, if desired. It’s lighter than most potato soups because it contains more broth than dairy and relies on the humble potato for it’s creaminess.

White potatoes get a lot of flak for being bad for our health when that couldn’t be further from the truth. White potatoes are a great source of vitamin C, potassium, and fiber (especially when the skins are eaten). The carbohydrates within white potatoes are actually resistant starches which are a fantastic food source for the microbes living in our gut. Especially when cooled and reheated, white potatoes and white rice can be used to support your gut health in addition to being delicious and filling!

I enjoy making this especially when my digestion feels off or I feel like I need a break from the meals in my usual routine. Blended broth-based soups help give your gut a rest, while still keeping you nourished and satisfied. For an even more nourishing option, try using bone broth instead of traditional broth.

In this simple recipe, nourishing potatoes pair perfectly with woodsy rosemary and savory broth to create the ultimate comfort meal. Consider it a cozy wool sweater or a big warm bear hug for your belly.

Allergens: Dairy (optional)

Servings: 4

Prep time: 15 minutes

Cook time: 45 minutes

Total time: 60 minutes

Ingredients:

32 oz veggie or chicken broth

2 large russet potatoes, diced into even 1/2” cubes

Note: You can peel them if you’d like, but I like leaving the skins on for extra fiber and antioxidants. Always scrub the dirt off though! Also note that the smaller you dice them, the faster they will cook!

1 small yellow onion

2 -3 cloves garlic, minced

2 tsp fresh rosemary, roughly chopped

Splash of milk or cream of choice (around 1/8 cup if you need to measure it out)

1 tbsp olive oil, ghee, or butter

Salt and pepper, to taste

Optional:

Shredded cheddar or parmesan cheese for topping

Directions:

1. In a large stock pot, heat your choice of cooking fat over medium heat.

2. Add onions and sauté until translucent. Add in garlic and cook for another few minutes until garlic starts to toast.

3. Add broth, potatoes, and rosemary. Season with salt and pepper.

4. Bring broth to boil. Then reduce heat, cover, and simmer for about 20 minutes or until potatoes are tender.

5. Remove from heat, stir in milk of choice. Allow to cool slightly before adding to blender for safety.

6. Add soup to blender and blend on high until soup is creamy and even textured. No lumps of potatoes or large pieces of skin should be visible.

7. Return to pot and reheat to desired serving temperature. Top with cheese and freshly ground pepper, if desired. Leftovers can be stored in an airtight container in the fridge for 4-5 days and can be frozen for 1-2 months.

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