Recipes from Around the World: German Potato Soup

Potato soup is a cold-weather staple in many countries around the world. This version is inspired by a traditional German potato soup and contains a hearty serving of potatoes and other fiber-rich vegetables. This recipe can be made with chicken or vegetable broth, making it a great choice for virtually any diet!

Nutritional Content and Health Benefits

Ingredient Highlights

• Potatoes are an excellent source of fiber, potassium, and vitamin C [i].
• Carrots provide additional fiber and are an excellent source of vitamin A [ii].
• Black pepper provides antioxidants, as well as antimicrobial and gastro-protective qualities, and imparts excellent flavor [iii].
• Soups are a great way to add additional fluids to your day and can improve hydration.

Recipe

German Potato Soup

Serves: 8
Serving Size: 1 cup

Ingredients

• 2 Tbsp. olive oil
• 1 large onion, chopped
• 3-4 large carrots, peeled and chopped
• 4-5 stalks celery, chopped
• 2 bay leaves
• 5 whole peppercorns
• 4 whole allspice berries*
• 3 lb. Russet potatoes, peeled and chopped
• 4 cups (32 oz.) low sodium chicken or vegetable broth
• Salt and ground pepper to taste

* Can be omitted if difficult to find, best not to substitute ground allspice.

Instructions

1. Heat olive oil over low heat.
2. Add onions and cook until pale and translucent.
3. Add chopped carrots and celery and cook for about 5 minutes on medium heat, until they begin to soften.
4. Add bay leaves, peppercorns, and allspice, cook for an additional 5 minutes.
5. Add potatoes and broth. The broth should cover the vegetable mixture in its entirety.
6. Bring the soup to a boil over medium heat, then cover and lower the heat to maintain a simmer.
7. Cook for 15-20 minutes at this setting, until the potatoes are soft.
8. Remove the peppercorns, allspice, and bay leaves.
9. Use a wooden spoon or potato masher to mash some of the potatoes to thicken the soup and achieve your desired consistency.
10. Season with salt and pepper to taste. One teaspoon or more of ground black pepper adds flavor and a bit of spice. Less can be added for a milder flavor.
11. Soup tastes great the day of and even better the next day. Refrigerate and reheat.

Tips

• If the soup becomes thicker than desired, simply add water.
• Wash all produce thoroughly prior to cooking.

References:

[i] King JC, Slavin JL. White Potatoes, Human Health, and Dietary Guidance. Advances in Nutrition. 2013;4(3): 393S–401S.

[ii] Vitamin content in carrots. Retrieved from https://health.clevelandclinic.org/reasons-why-carrots-of-all-colors-are-healthy-for-you/

[iii] Butt MS, Pasha I, Sultan MT, Randhawa MA, Saeed F, Ahmed W. Black pepper and health claims: a comprehensive treatise. Crit Rev Food Sci Nutr. 2013;53(9):875-86.