Mashed Potato Soup

Plant-based Mashed Potato SoupI have a recipe for Mashed Potato Soup that I have served every holiday for the last 20 years. No matter how much I make, it always gets eaten to the last drop.

Ironically, the original recipe came from “The Healthy Heart” cookbook even though it calls for sour cream, cream cheese, milk and cheddar cheese. With all those dairy products, what’s not to like!

I have been experimenting with a truly “healthy heart” plant-based version of mashed potato soup without all that dairy. I knew going in that the cheddar cheese has an extravagance. In past years I have sometimes left it out and the soup still tasted great. Which is a good thing, considering replacing it would be a little hard to do.

This is another one of those recipes that I have always made in large batches. The thing to remember is the proportions: 1 cup mashed potatoes to 1 1/2 cup of water and 1/2 cup of “dairy”.  The recipe here uses 5 cups of mashed potatoes and makes about a gallon (16 cups) of soup. In our family it takes at least 2 cups to make a serving! The soup keeps well and can always be reheated on the stove or in the microwave (if you have any left).

Mashed Potato Soup (Vegan Version)

  1. Sauté in a frying pan or Dutch oven:
    • 2 large onions
    • 1/2 cup Mirepoix
    • Garlic (to taste)
  2. When the onions are clear add
    • 7-8 cups of water
    • 1/2 teaspoon sea salt
    • 5 cups mashed potatoes
  3. Simmer on the stove top for an hour (you can do it for a much shorter time, but the extra time lets the flavors meld)
  4. Remove from the stove and let cool slightly
  5. Blend the potatoes and water and in a high speed blender or food processer to create a very smooth mix. (It took 2 separate batches in the food processor to get it all done)
  6. Put mashed potatoes and water mixture back into the Dutch oven OR if you make it way in advance (several hours before serving) you can finish the soup in a crockpot.
  7. In the food processor blend the “dairy”
    • 1 cup cashew cheese
    • 1 cup nut milk (I used almond)
  8. Add the “dairy” slowly to the mixture in the Dutch oven or crockpot; stirring constantly! The liquid here is inexact and you will want to monitor it closely. You may have to add more or less to get your favorite soup consistency.
  9. Heat the entire soup at very low temperature. In the crockpot use the “warm” setting.  No matter which method you use, be sure to stir often. It is easy to scorch.
  10. Garnish with chives and serve

This is a great way to use either left over mashed or baked potatoes. In some ways it is better using baked potatoes with skins. The skins add wonderful flavor. You can also add a variety  of other vegetables to the potato and water mix. I have used asparagus, carrots, spinach and broccoli. Plus for the dairy eaters in the crowd you can always add some cheddar cheese to the chive garnish as you serve it.

It doesn’t taste exactly like the old version, but it is surprisingly rich and good. Perfect for a cold winter night.

About Genene Cote

Genene Coté -- Nutrition Advocate, Counselor and Coach who is also a Whole Food Plant Based Eater (vegetarian/vegan), cook and gardener.
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