potato & pepper soup

By Shalini Kolluri


This soup is perfect comfort food on a cold snowy day. Its chunky, wholesome and nutritious. A bowl of this sumptuous soup with bread is a huge hit with my family.

Most people view potatoes as carbs that make you put on a few pounds. However, potatoes and yams possess complex carbohydrates that digest at an optimal level that provides energy and are very different from refined carbohydrates. So, unless you deep fry your potatoes in oil or prepare your mashed potatoes with heavy cream, potatoes prepared the healthy way don’t cause weight gain.

Potatoes contain antioxidants including vitamin C, carotenoids, and anthocyanins. The amounts and types are dependent upon the potato variety. So, make sure to include a number of different potato types (e.g., reds, purples, yellow, russets) in your diet. One wholesome, satisfying potato with skin contributes 2 grams of fiber to the diet or 8% of the recommended daily value. Dietary fiber has been shown to have numerous health benefits, including improving blood lipid levels, regulating blood glucose, and increasing satiety (makes you feel full longer), which may help with weight loss.

So this what you’ll need to make this yummy soup:- ( serves 2)


1 tablespoon olive oil

2 big russet potatoes

5 cloves minced garlic

2 teaspoon crushed pepper

1/2 teaspoon red chili powder (I use 1 teaspoon)

salt to taste

2 cups vegetable broth

1/4 cup cilantro

1 red onion chopped

I prepare my own vegetable broth. You could use store bought vegan broth as well.


Partially cook the potatoes in boiling water for about 10 minutes.

Stir fry the onions and garlic with 2 tablespoons olive oil on medium/high heat for about 20 minutes until caramelized.


Bring the vegetable broth to the boil, and reduce to a simmer, and then add the drained potatoes.


Squeeze the roasted garlic pulp into the soup, stir through the onions, and add in the pepper, chili powder and salt.


Simmer for 15 minutes until the potatoes are cooked through, and the flavors infuse.

Pulse very briefly with an immersion blender so still relatively chunky. Garnish with cilantro.

Serve hot with bread.






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