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
- Heat olive oil over low heat.
- Add onions and cook until pale and translucent.
- Add chopped carrots and celery and cook for about 5 minutes on medium heat, until they begin to soften.
- Add bay leaves, peppercorns, and allspice, cook for an additional 5 minutes.
- Add potatoes and broth. The broth should cover the vegetable mixture in its entirety.
- Bring the soup to a boil over medium heat, then cover and lower the heat to maintain a simmer.
- Cook for 15-20 minutes at this setting, until the potatoes are soft.
- Remove the peppercorns, allspice, and bay leaves.
- Use a wooden spoon or potato masher to mash some of the potatoes to thicken the soup and achieve your desired consistency.
- 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.
- 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.