This Curry-Spiced Mushroom Potato Soup takes mushroom potato soup to a whole new level. It's amazingly delicious, nutritious, easy on the waistline, and satisfying. This delicious soup is vegan, gluten-free, nut-free, soy-free, and low-fat.
Let's start with the taste. This soup is spiced with yellow curry powder and Dijon mustard. The mushrooms provide an earthiness, while the potatoes give this soup a hearty, comforting bite. The umami notes come from the coconut aminos. With just a dab of Simple Homemade Date Syrup, it provides a slightly sweet taste to compliment the spicy tang of the curry and Dijon mustard. Overall, it's a beautiful, comforting soup that won't make you feel weighed down.
Health benefits of this mushroom potato soup
Nutritionally, this soup is loaded with immune-boosting mushrooms. Mushrooms contain beta-D-glucan, which has been shown to increase IgA levels — an antibody that strengthens our immune system. One study showed that eating ⅓ cup of mushrooms each day will increase IgA production by over 50%!
The yellow curry powder contains curcumin (what gives it that yellow color). Curcumin has anti-inflammatory properties that are boosted with the addition of black pepper.
With under 150 calories per bowl, it makes for a great starter for dinner or light lunch.
What you need to make this soup
- Mushrooms (I used cremini, but any kind will work)
- Yukon gold potatoes
- Yellow curry powder
- Black pepper
- Simple Homemade Date Syrup
- Dijon mustard
- Coconut aminos
- Low sodium vegetable broth
How to Prepare
- Heat a large pot over medium heat. Add chopped onion and dry sauté for 3 to 4 minutes until slightly browned.
- Add chopped mushrooms, stir, and continue to cook for another 3 to 4 minutes. It may seem like a lot of mushrooms, but they'll cook down.
- Stir in chopped potatoes and carrots and continue to cook for another 3 to 4 minutes.
- Add the remaining spices and seasonings. Stir well to incorporate and cook for 1 to 2 minutes. The fragrance should be amazing!
- Pour in the low sodium vegetable broth and stir it to combine it with the spices, veggies, and mushrooms.
- Turn the heat up to medium-high to bring to a gentle boil. Then reduce heat to low and simmer, put the lid on and cook for 18 to 20 minutes or until potatoes and carrots are fork-tender.
- This next step is optional, but recommended for a creamier soup. "Fish" out approximately one cup of potatoes, carrots, onions, and broth combined, but not the mushrooms. Add it to a blender with a fill cap to allow the heat to escape. Loosen the lid if your blender doesn't have a fill cap to remove. Cover the lid with a kitchen towel so the heat can still escape but won't splatter the mixture all over your kitchen like some of us have done before. 🙋♀️ Then puree the mixture for about 10 seconds. Return the pureed mixture to the pot, stir well. Note: I do not recommend using a mini blender for this step unless the soup is cooled because the heat will create too much pressure in the container.
Garnish your soup with fresh chopped herbs like parsley or cilantro, and enjoy! If you have any leftovers, refrigerate in a covered container for up to 4 days. This soup is also freezer friendly. Add to a freezer-safe container and freeze for up to four months.
To level-up the nutritional benefits of this amazing soup up even more, consider adding a handful of chopped baby spinach or Swiss chard. Doing so, will give a big boost Vitamin K. It will also add more Vitamins C and A.
Frequently Asked Questions
Yes, if the ingredients in the soup are healthy. If your soup contains ingredients that are high in saturated fat like butter or cream, that can make what could be a healthy soup not good for heart health. You see, the American Heart Association recommends eating a diet low in saturated fat. A half cup of cream or two tablespoons of butter will put you over the recommended limit of saturated fat. However, this mushroom potato soup recipe will not. The entire pot of soup has almost no saturated fat.
Soups that help you lose and maintain a healthy weight are broth-based soups that have a low-calorie density. You see fat from oil, butter, and cream increase the calories of a soup but will not make you feel full. Studies show that preloading with a low-fat (low-calorie) soup before the main meal can help lower the overall calories of the meal while leaving you feeling satisfied. This mushroom potato soup fits that bill because it's low fat and high in fiber. For other soup recipes that can help you lose weight, check out Miso Soup with Mushrooms and Detox Beet Soup.
Leftovers store well in a covered container the refrigerator for up to four days. This is also a great meal prep recipe because it's freezer friendly too! Store in a freezer safe container for up to four months. Thaw frozen soup in the refrigerator, add it to a pot to warm up on the stove.
We hope you love this vegan mushroom potato soup recipe as much as we do. Please rate and leave a comment below. Be sure to share a picture on Instagram and tag us @danielsplaterecipes so we can see your creation!Print
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