I created a tasty, comforting, and nutritious whole food plant-based soup. It is dairy-free, gluten-free, and oil-free (See 5 Reasons to Cook without Oil).
One serving contains approximately 300 calories and 8 grams of protein. This wholesome soup is not only rich in flavor, it is also rich in nutrients such as Vitamin C and calcium. One serving of this soup contains 30% of your daily iron needs; however, you also need Vitamin C for the (non-heme) iron to be absorbed. Lemon juice meets that need and provides a fresh flavor. The soup also includes tasty and powerful cancer-fighting and immunity building turmeric, cilantro, onions, and garlic.
Following is the recipe for 4 servings.
Total cooking and prep time is 1 hour.
Red Potatoes, 3 pounds (11 small-med, as shown)
Garlic, 3 cloves (or more if you love garlic)
Onion, 1 cup chopped
Lemon juice, 2 Tbsp
Fresh cilantro, 2 Tbsp
Ground turmeric, 1 tsp
Sea Salt and pepper, to taste
Vegetable broth*, 1 and 1/2 cups
Optional topping: Green onion, chopped
- Pre-heat the oven to 400 F. Place each potato into the cups of a muffin pan. (As pictured, I also roasted an entire garlic bulb in the pan instead of sautéing the cloves). Cook for 40-45 minutes.
- While the potatoes are roasting, sauté the onions 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, adding the garlic in the last 5 minutes.
- Puree all soup ingredients (except the green onions) in a blender or food processor.
- Place the pureed soup into a sauce pan. Cook on low heat until warm, about 15 minutes, stirring occasionally. Optionally, top with green onions. Enjoy!
This recipe was a part of a Virtual Vegan Potluck. Check out other great recipes in the potluck: