Potato and Arugula Soup (Vegan)


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It's time to cozy up and grab ourselves a big spoon because you are going to want this potato and arugula soup. Arugula or garden rocket is typically used in salads such as the perfect Fall salad I posted last week but you'd be surprised that it works well as a soup too.  Dallas finally experienced a little Fallish weather this weekend which naturally made me want a bowl of soup, bundle up in my sweater, and make a big batch of apple butter (keep an eye out for the recipe). Unlike most soups, this one is quick and the majority of flavor comes from potatoes and arugula itself so even if you have a bare minimum spice cabinet - this potato and arugula soup is totally attainable in about 30 minutes.

potato and arugula soupPotatoes often gets a bad rep due to its starchy nature and a misconception that it makes you fat. While potatoes are a starchy vegetable, you can't ignore the health benefits of potatoes. One medium-size potato has just 110 calories and is absolutely fat-, sodium and cholesterol free, making them downright appropriate for everyone - vegans/vegetarians/gluten-free/even whole30. Additionally, it is a powerhouse of antioxidants and micronutrients such as potassium, vitamin C, B6, phosphorus, magnesium and iron.  I think the problem arises because of the large quantity of potatoes our society consumes and the way it is often prepared/served (fries, potatoes chips). So instead of disowning the vegetable altogether, I'd like to encourage you to make potatoes part of your healthy lifestyle by watching your portion size and the way it is prepared. However, if you are a diabetic and have a renal problems - you need to pay a little bit more attention and follow the recommendations from your physician and dietitians. potato and arugula soup1Now that we have cleared the misconceptions on potatoes, let's get this potato and arugula soup business going. You can use whatever potatoes you have on hand (I used small red) but russets are ideal for thick soups. Also, cubing potatoes rather than leaving them whole will save you some time. The soup can be made ahead of time but before serving, heat it with little broth (or water) because the soup will thicken up.. all those starches I tell you. I inhaled this soup with too many crackers/Saint Andre cheese and did not want the soup fiesta to end because it was that good!! If you are into creamy/velvety soup (without any cream) this one will swoon you plus you get a healthy dose of greens (hello antioxidants) and all the health benefits from beloved potatoes.

Potato and Arugula Soup (Vegan)
Serves: 2
  • 4 small red potatoes, cubed
  • 2-3 teaspoon olive oil
  • 1 small onion, chopped
  • 3-4 garlic cloves, minced
  • generous 2 oz arugula, washed
  • 3 cups low sodium vegetable broth, divided
  • salt, pepper (to taste)
  1. Put the potatoes in a medium saucepan and cover with cold water by 2 inches. Salt the water generously. Bring to a boil over medium heat and cook the potatoes until tender, about 10-12 minutes. Drain water, peel potatoes and leave it aside.
  2. Heat oil in the same saucepan and saute onion and garlic for a few minutes until its slightly brown.
  3. Add potatoes to the saucepan and cook for 3-5 minutes then add 2 cups of broth.
  4. Once it starts simmering, add arugula to the pot and cook until it is slightly wilted. Season it with salt and pepper.
  5. Remove from heat and let it cool for a little bit.
  6. Use a immersion blender to puree potatoes and arugula together until it is smooth. Add more broth as needed to loosen up the consistency per your liking. Adjust seasoning.
  7. Serve it hot.

If you are into soup - you must check out spicy vegetable soup (hello chickpea and kale) http://www.foodpleasureandhealth.com/recipe-index/page/3creamy butternut squash soup creamy butternut squash soup

and French lentil and wheat berry stewFrench Lentil & Wheat Berry Stew

If you have time, you should consider this no knead bread to scoop all the soupy goodness.

So tell me what's cooking in your kitchen this week?