Thursday, 18 Jul 2024
Gluten Free Lunch Recipes Soups and Stews Vegan Vegetarian

Creamy Potato Onion Soup

Creamy Potato Onion Soup

When my husband and I were coming off our 5 day juice detox we needed to make sure that we eased our way back into eating solid foods.  One of the things that is recommended is starting off with soups.  My husband is not a fan of broth based soups so I needed to come up with something creamy that he would enjoy.

The potato often gets a bad rap but it’s really just a myth!  After all the potato is a vegetable and vegetables are good for you!  Potatoes are also a good source of fiber, potassium and vitamin C and unless you’re eating an absolutely plain potato all by itself, its slightly higher GI value (Glycemic Index) doesn’t matter.  A high-GI potato becomes a low-GI meal if you simply add a little olive oil, because the added fat helps slow the absorption of the potato’s carbohydrates.  It’s also worth noting that the glycemic index is an imperfect and controversial scale.

Now that we’ve cleared the air about the bad boy of the vegetable world it’s time to show it some love.  This is a lick the bowl clean kinda soup and leftovers will be slim to none.  Enjoy!



  • 1 medium onion, diced
  • 12 – 15 small red potatoes (about 2 inch in diameter), skin on, washed and quartered
  • 3 cups non dairy milk (I used an unsweetened almond milk)
  • 2 cups reduced sodium vegetable broth
  • 5-6 cloves garlic, minced
  • 1-2 tbsp Garlic Gold Oil or extra virgin olive oil
  • 1 tbsp Italian Seasoning
  • 1/4 tsp sea salt *see notes
  • fresh black pepper to taste


  1. In a large soup pot add the oil and heat on high.  Add the onions, lower the heat to medium high and sauté until the onions are translucent.
  2. Add the remaining ingredients, bring to a boil, then reduce to simmer for 20 minutes.
  3. Remove from heat and use an immersion blender to puree the soup or transfer the soup to a food processor or blender to puree and transfer back to the pot.  Always use caution when blending hot food!
  4. Serve immediately and enjoy!

Nutritional Info:

Makes approximately 10 cups.

Serving size 1 cup.

Nutrients per serving:  Calories: 178, Cal. from Fat: 22, Total Fat: 2g, Sat. Fat: 0g, Carbs: 34.5g, Fiber: 2.5g, Sugars: 3g, Protein: 4g, Sodium: 102.5mg, Chol: 0mg


Leftover soup can be stored in an airtight container in the fridge for up to 5 days.  You can also store your leftovers in the freezer in single serve freezer safe containers for when you need a quick lunch or dinner option.

You will definitely require more salt than 1/4 tsp included for this dish but how much will be entirely up to you.  I’ve kept the sodium amount low because it’s better to start with less and add more as needed.

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Recipe Name
Creamy Potato Onion Soup
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