Comforting slow cooker vegan potato soup with white beans and kale. A hearty comfort food under 400 calories blended into creamy bliss.
The potent aroma of a savory soup simmering in the crock all day encompass a warming peace when you enter a home. A peace that makes you feel cared for, nurtured and loved. At least that is how I feel when I come home at the end of the day and know the house smells delicious with dinner ready and extra dishes to be washed. Don’t you just love slow cooker meals!?!
The other week I was walking with my friend (Lisa:-)!) and we were chatting about our new favorite recipes that are low fat, detoxing and healthy. She and her husband own two fitness clubs in which she has been working on a meal plan program for clients (on top off being a full time mama!). We got to talking about our favorite soups (if you can not tell from all the soup posts lately, I love soup!) one being a potato soup that was cooking in her crock pot at that very moment.
I am not sure where her recipe came from but it is made with broth, potatoes, kale, white beans and the best part – finishing it off with Dijon mustard and a drizzle of olive oil on top! My mouth just could not stop drooling thinking about this white bean and kale soup recipe! That is where this recipe developed, based off what ingredients were in my kitchen and mixing a few favorite flavors.
Since my giant Costco size bag of potatoes in the pantry needed to be used up, this vegan potato soup is the perfect excuse. It all happened based off a refreshing chat with a girlfriend. Isn’t that the best way we refresh and brainstorm? Through those small chats with friends that get the brain juices kicking again? Because Lord knows after two kids my brain juice needs a weekly reboot! Actually make that daily!
I say po-tae-toe, you say po-ta-toe!
It does not matter how you say potato, potatoes are comfort food at its best! This vegan potato soup is earthy and creamy without any dairy. The soup dies not need thickeners because potatoes act as a thickening agent without the use of grains or flours.
Vegan potato soup benefits:
- Inexpensive to make. Skip the broth and just add fresh vegetables with water.
- Packed with fiber, low calorie, no saturated fats and is a dairy free, meat-free soup!
- Potatoes are an excellent source of potassium, copper, vitamin C, manganese, phosphorus, niacin, dietary fiber, antioxidants and pantothenic acid.
- Easy to make so you have more time in your day to do the things you love and spend more time with loved ones!
The best types of potatoes to consume are red potatoes and Yukon golden potatoes. Skip russet potatoes as they process different in the body and are more starchy.
Potatoes kept me fed through college. I would always order them out or stuff the at home with shrimp and lettuce for an inexpensive dinner. Boy am glad those college days are over except I still eat baked potatoes all the time when I want something comforting.
Vegan potato soup can be stored in the freezer for an easy dinner another evening. Simply pour any extra soup into a freezer Zip-lock baggie and press out any air before sealing. Store it flattened and you can layer any soup this way which allows it to thaw quicker. Mine is thawing in the fridge right now for dinner tonight!
- 16 red potatoes
- 1 cup onion, diced
- 1 cup carrots, diced
- 1 cup celery, diced
- 2 cloves garlic, minced
- 2 Tablespoons maple syrup, cassava sweetener (or honey for vegetarian only)
- 2 bay leaves
- 1 Tablespoon lemon
- 1 Tablespoon apple cider vinegar
- ¼ cup nutritional yeast
- 1 15-ounce can white kidney beans
- 3 cups fresh kale leaves
- 2 teaspoons Himalayan salt
- ½ teaspoon ginger
- 2 teaspoons cumin
- ½ teaspoon white pepper
- 6 cups water
- ¼ cup fresh chopped parsley + extra for garnish
- 1 Tablespoons Dijon Mustard + more for garnish
- 2 Tablespoons Olive Oil
- Add all the ingredients except olive oil into the slow cooker. Cook on low for 6-8 hours. Let cool slightly then puree in a food processor or blender until smooth. Serve into bowls and garnish with Dijon mustard, olive oil and fresh parsley.
|Amount Per Serving|
|% Daily Value *|
|Total Fat 4 g||6 %|
|Saturated Fat 0 g||2 %|
|Monounsaturated Fat 3 g|
|Polyunsaturated Fat 0 g|
|Trans Fat 0 g|
|Cholesterol 0 mg||0 %|
|Sodium 676 mg||28 %|
|Potassium 249 mg||7 %|
|Total Carbohydrate 77 g||26 %|
|Dietary Fiber 12 g||47 %|
|Sugars 7 g|
|Protein 8 g||15 %|
|Vitamin A||130 %|
|Vitamin C||43 %|