Creamy Potato Vegetable Soup – Vegan & High Protein

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This creamy potato vegetable soup is vegan, healthy, and full of liver-cleansing vegetables and plant-based protein. The high protein vegetable soup is yummy, low calorie, and dairy-free yet creamy. Cajun seasoning and sriracha sauce add the perfect amount of warming spice. Rosemary and thyme are the best savory spices to flavor this healthy potato vegetable soup. 

I wanted to make a soup that tasted like a vegetarian pot pie soup that was hearty and creamy. This vegan pot pie soup hits the spot! Indulge in the comforting warmth of this creamy potato and vegetable soup, perfect for a cozy meal.

The use of soy milk and blended cannellini beans as the creamy base not only makes this vegetable white bean soup rich and velvety but also keeps it completely plant-based, high in protein, and vegan. The low-fat content aligns with the dietary recommendations in the Mastering Diabetes book to reverse insulin resistance. Here’s how to make it!

Creamy Potato Vegetable Soup Ingredients

• 2 cloves garlic, minced
• 1 onion, chopped
• 1 tsp olive oil
• 2 cups carrots, diced
• 2 cups green beans, cut into chunks
• 2 cups canned corn, drained
• 2 cups frozen peas
• 4 medium potatoes, diced into 1 cm chunks
• 3 cups water + 3 tsp Better Than Bouillon vegetable seasoning
• 3 cups soy milk
• 1 tsp thyme
• 1 tsp rosemary
• 1 tsp sriracha
• 1 tsp Italian seasoning
• 1 tsp Cajun seasoning
• Salt and pepper to taste
• 2 cups canned cannellini beans (or cooked)

How to Make the Creamy Potato and Vegetable Soup

Step 1: Cook the Potatoes

1. Dice the potatoes and cover with water in a pot. Bring the water to a boil then reduce the heat to medium and cook the potatoes until tender, about 15-20 minutes.

Step 2: Sauté the Vegetables

1. Heat 1 tsp of olive oil over medium heat in a large soup pot.
2. Add the minced garlic and chopped onion, sautéing until fragrant and softened, about 2-3 minutes.
3. Stir in the diced carrots, green beans, corn, and peas, cooking for another 5-7 minutes.
4. Add the vegetable stock (3 cups of water mixed with 4 tsp Better Than Bouillon) to the pot.
5. Stir in the thyme, rosemary, Italian seasoning, sriracha, Cajun seasoning, salt, and pepper and bring the stock to a simmer

Step 3: Blend the Creamy Base

1. While the soup is simmering, add the soy milk and cannellini beans to a blender. Blend until smooth and creamy.

Step 4: Add the Final Touches

1. Pour the creamy soy milk mixture into the pot with the vegetables.
2. Strain the cooked potatoes before adding to the soup.
3. Simmer for another 5 minutes to let the flavors meld together.

Step 5: Serve

1. Ladle the soup into bowls, season with additional cracked pepper and salt if desired, and enjoy!

This creamy potato vegetable soup is perfect for meal prep and tastes even better the next day! It’s wonderfully creamy yet dairy-free and packed with veggies for the perfect healthy comfort food. 

To store, let the soup cool completely and then transfer it to an airtight container. It will keep in the refrigerator for up to 4 days. To reheat, simply transfer the desired amount to a pot and heat over medium heat until warmed through.

I used soy milk as a creamy soup base blended with white beans as dairy always comes up as a moderate food sensitivity; thus, I do my best to large amounts of milk dairy. Soy milk blended with cannellini beans yields the perfect creamy potato soup that is dairy-free. If you prefer regular milk in your soup, you can use that instead. 

Feel free to experiment with additional spices like red pepper flakes for extra spice and Italian seasoning for more flavor in this vegan vegetable soup with potatoes and white beans.

Benefits of this healthy potato vegetable soup

• Peas are high in plant-based protein and folate to support the MTHFR gene.
• Green beans are one of the best foods for lowering blood sugar levels. All green vegetables are excellent for weight loss and reversing insulin resistance, as green vegetables are low in calories yet full of liver cleansing phytonutrients and antioxidants.
• Soy milk and white beans are excellent plant protein sources and make the best tasting creamy base that increases the protein content of this creamy potato vegetable soup.
• Potatoes are full of resistant starches that provide satiety and fiber for gut health. 
• Onions and garlic contain sulfur compounds that help to support the sulfation liver detoxification pathway.
• Carrots contain carotenoids that are beneficial for eye health. Have you ever noticed that a sliced carrot looks like an eye? Nature sure is intelligent. 
• Eating a plant-based diet full of vegetables and low in saturated fats is the best diet for weight loss and reversing insulin resistance. 
• This creamy potato vegetable soup is great for weight loss and gut health, as it contains many liver cleansing vegetables and fiber from plant-based whole foods. A serving of the soup contains 18 grams of fiber, providing satiety with zero calories.

This creamy potato and vegetable soup yields six servings, and according to Cronometer, each serving contains:

• 344 calories
• 17 grams protein
• 50 grams carbohydrates
• 5 grams fat
• 12 grams fiber

It is an excellent source of B vitamins, and vitamins C, K, and A. Plus contains high amounts of the minerals iron, copper, magnesium, manganese, phosphorus, and potassium. The delicious potato vegetable soup is a nutrition powerhouse that satisfies you, especially on the cooler winter days when a warm cozy soup hits the spot. Serve the soup with a slice of toasted gluten-free bread, or try making this homemade flax oatmeal bread. 

This creamy potato vegetable soup is found in my high protein vegetarian soups E-book that you can subscribe to access in my library of free E-books. All the E-books are designed to be downloaded or printed on standard paper to create your own recipe book binder.

Creamy Potato Vegetable Soup – Vegan, Healthy & High Protien

This creamy vegan potato vegetable soup is hearty, healthy and nutritious. It is spiced with cajan seasoning and sriracha along with rosemary and thyme. Enjoy this potato vegetable soup that is full of fiber for gut health, vegetables for weight loss and is high in plant based protein!

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 30 minutes mins

Total Time 40 minutes mins

Course Soup

Cuisine American

Servings 6

Equipment

• Soup pot
• High speed blender
• regular pot

Ingredients

  

1x2x3x

• 2 clove garlic
• 1 onion
• 1 tsp olive oil
• 2 cups carrot
• 2 cups green beans
• 4 cups potato
• 2 cups frozen corn
• 2 cups frozen peas
• 3 cups water
• 4 tsp better than bouillon vegetable seasoning (or veg stock cubes of choice)
• 1 tsp cajun seasoning
• 1 tsp thyme
• 1 tsp rosemary
• 1 tsp Italian seasoning
• 1 tsp sriracha
• 3 cups soy milk
• 2 cups cooked or canned cannellini beans
• ½ tsp salt and pepper (or to taste)

Instructions

 

• Dice the potatoes and cover with water in a pot. Bring the water to a boil then reduce the heat to medium and cook the potatoes until tender, about 15-20 minutes.
• Heat 1 tsp of olive oil over medium heat in a large soup pot. Add the minced garlic and chopped onion, sautéing until fragrant and softened, about 2-3 minutes. Stir in the diced carrots, green beans, corn, and peas, cooking for another 5-7 minutes.
• Add the vegetable stock (3 cups of water mixed with 4 tsp Better Than Bouillon) to the pot. Stir in the thyme, rosemary, sriracha, Cajun seasoning, Italian seasoning, salt, and pepper and bring the stock to a simmer
• While the soup is simmering, add the soy milk and cannellini beans to a blender. Blend until smooth and creamy.
• Pour the creamy soy milk mixture into the pot with the vegetables .Strain the cooked potatoes before adding to the soup. Simmer for another 5 minutes to let the flavors meld together.

Keyword creamy potato and vegetable soup, potato vegetable soup, vegan soup

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