Vegan potato and arugula soup
Savor the comforting flavors of this vegan potato and arugula soup, made with hearty potatoes, aromatic onions and garlic, and fresh, peppery arugula. This nutritious, plant-based dish is simmered in vegetable broth and seasoned lightly with black pepper and salt to offer a cozy meal that's both healthy and delicious. Perfect for any vegan or health-conscious eater!
- 14 Feb 2025
- Cook time 15 min
- Prep time 10 min
- 4 Servings
- 8 Ingredients
This delicious vegan potato and arugula soup is a hearty and flavorful dish, perfect for any occasion. It's incredibly easy to make and packed with nutrients. Ideal for those chilly days when you need a comforting meal, this soup is both nutritious and satisfying. By combining tender potatoes with peppery arugula and the savory essence of vegetable broth, you get a perfect blend of flavors that will delight your taste buds.
Ingredients:
Instructions:
- Peel and dice the potatoes.
- Dice the onion.
- Mince the garlic.
- Loosely pack the arugula into cups.
- In a large pot, heat the olive oil over medium heat.
- Add the diced onion and sauté for about 5 minutes, or until the onion becomes translucent.
- Add the minced garlic and sauté for an additional 2 minutes, being careful not to let the garlic burn.
- Add the diced potatoes to the pot and mix well with the onion and garlic.
- Pour in the vegetable broth, ensuring the potatoes are fully covered.
- Increase the heat to bring the mixture to a boil, then reduce to a simmer.
- Cover and let simmer for about 15-20 minutes, or until the potatoes are tender when pierced with a fork.
- Once the potatoes are tender, add the arugula to the pot.
- Stir the arugula into the soup and let cook for an additional 5 minutes, or until the arugula is wilted.
- Add a dash of black pepper and a dash of salt to taste.
- Stir well to combine.
- Using an immersion blender, blend the soup in the pot until smooth. Alternatively, you can transfer the soup in batches to a countertop blender and blend until smooth, then return it to the pot. Be careful while handling hot liquids.
7. Final Adjustments:
- Taste the soup and adjust seasonings if necessary, adding more salt or pepper as desired.
- Ladle the hot soup into bowls.
- Optionally, garnish with a few fresh arugula leaves or a drizzle of olive oil for added flavor and presentation.
Tips:
- Choose starchy potatoes like Russet or Yukon Gold for a creamier texture.
- For a richer flavor, sauté the onions and garlic until they are golden brown.
- Make sure to puree the soup until smooth for a velvety consistency.
- Add the arugula at the end to maintain its peppery flavor and vibrant green color.
- If you prefer a chunkier soup, reserve some of the potatoes after cooking and add them back in after blending.
- Season sparingly with salt and pepper, as the vegetable broth will contribute to the overall seasoning.
- For an added nutrient boost, consider tossing in a handful of spinach or kale along with the arugula.
You now have a warm bowl of vegan potato and arugula soup that is both comforting and nutritious. Whether you are enjoying it as a light lunch or a satisfying dinner, this soup is bound to become one of your favorite go-to recipes. Enjoy it with a slice of crusty bread or some vegan croutons for an extra touch of indulgence. Bon appétit!
| Nutrition Facts | |
|---|---|
| Serving Size | 390 grams |
| Energy | |
| Calories 150kcal | 8% |
| Protein | |
| Protein 4.60g | 3% |
| Carbohydrates | |
| Carbohydrates 33g | 10% |
| Fiber 4.21g | 11% |
| Sugar 3.73g | 4% |
| Fat | |
| Fat 3.77g | 4% |
| Saturated 0.59g | 2% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 40ug | 4% |
| Choline 24mg | 5% |
| Vitamin B1 0.20mg | 17% |
| Vitamin B2 0.11mg | 9% |
| Vitamin B3 2.08mg | 13% |
| Vitamin B6 0.58mg | 34% |
| Vitamin B9 44ug | 11% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 40mg | 42% |
| Vitamin E 0.09mg | 1% |
| Vitamin K 22ug | 18% |
| Minerals | |
| Calcium, Ca 54mg | 4% |
| Copper, Cu 0.23mg | 25% |
| Iron, Fe 1.79mg | 16% |
| Magnesium, Mg 50mg | 12% |
| Phosphorus, P 120mg | 10% |
| Potassium, K 850mg | 25% |
| Selenium, Se 0.95ug | 2% |
| Sodium, Na 590mg | 39% |
| Zinc, Zn 0.70mg | 6% |
| Water | |
| Water 340g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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