Potatoes and garlic oil-free

Citrus Potato Soup

Lemon potato soup
1/2 portion citrus potato soup

As a participant of a Virtual Vegan Potluck, I have created a tasty, comforting, and nutritious soup.  It contains only fresh whole food plant-based ingredients.

Because I eat for nutrition, I avoid using oil while cooking. Oil has minimal nutrition while being highly caloric and often toxic. (Check Happy Herbivore’s Say No to Oil blog for additional information and links, or enjoy these informative short videos summarizing the latest research: Good Great Bad and Killer Fats and Extra Virgin Olive Oil vs. Nuts.) My recipe directions include how to roast garlic and caramelize onions oil-free.

However, the vegetables and herbs in this recipe contain fat-soluble vitamins, and we must consume some fat to absorb those nutrients (See why in Forego Fat-free Dressings).  Tahini (roasted sesame) provides that dose of necessary healthy fat, while also adding more nutrients and a complimentary roasted nut flavor to the soup.

Following is the recipe for 4 servings.
Total cooking and prep time is 65 minutes.

Ingredients

Lemon and cilantro Red Potatoes, 11 medium-sized
Garlic, bulb (but we will only use 3 cloves)
White onion, 1 cup chopped
Fresh lemon juice, 1 tbsp
Fresh cilantro, 1 tbsp
Tahini, 1/2 tbsp
Ground turmeric, 1/4 tbsp
Sea Salt and pepper, one pinch each
Vegetable broth*, 1 and 1/2 cups
Green onion, top of one stalk chopped for garnish

*I make my own broth (See How to Make Homemade Vegetable Broth). If I run out of my own broth, I use Pacific organic vegetable broth, which contains only whole food plant-based ingredients, and it tastes good.

Directions

  1. Pre-heat the oven to 400 degrees. Chop off the top of a garlic bulb to expose all of the cloves. (Note that we will only use 3 cloves. The remainder can be saved for other recipes, or as a healthy spread for toast.) Wrap the bulb in foil. Wash the potatoes. Place each potato and the garlic bulb into the cups of a muffin pan. Cook for 40-45 minutes.
    Roasted potatoes and garlic oil-free method Oil-free roasted garlic
  2. While the potatoes and garlic are roasting, chop the onions and cook them in a skillet on medium heat. Add a bit of water every few minutes or as necessary to prevent the onions from burning. Cook until onions are translucent, about 15 minutes.
    Onions in skillet image
  3. When the garlic and potatoes are finished roasting, remove 3 potatoes. Scoop out the white part of each of the 3 potatoes and set aside.  Place their skins, along with the other potatoes, 3 garlic cloves, and the other ingredients into a blender or food processor, and puree.
    image Tahini, turmeric, sea salt, and pepper
  4. Place the pureed soup into a sauce pan. Add the white chunks of potato you set aside in the previous step. Cook on low heat for 15 minutes, stirring occassionally. Serve with chopped green onions, which adds a pleasant crunch and kick. Enjoy!
    Lemon potato soup Lemon potato soup

Nutrition

One serving contains approximately 360 calories, 75 grams of carbohydrates, 2 grams of fat, and 9 grams of protein. This wholesome soup is not only rich in flavor, it is also rich in nutrients such as Vitamin C, calcium, and iron.

SparkPeople.com nutrition report for lemon potato soup
SparkPeople.com nutrition report for each ingredient. Click image to enlarge it.

 

Check out other great recipes in the Virtual Vegan Potluck:

Virtual Vegan PotluckimageForward

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10 comments

    • Thanks for your comment Lovlie! Yes, steamed vegetables would pair well with this soup. Last night I added some peas to a leftover cup of the soup, and I thought it was a nice addition.

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  1. I try to limit my oil, too (though how closely I stick to that rule really varies), so I’m happy to discover more oil-free recipe inspiration. I love that you used tahini to add healthy fats to this soup.. it’s hard to ask for anything more than a nutritious and comforting meal like this!

    Like

    • Keely, thanks for your note! You’re right… The picture I took of my bowl of soup does not show a whole portion. I have added a caption to the top-most picture to indicate that. Thanks again!

      Like

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