Healthy Potato Soup

Name: Healthy Potato Soup
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
Ingredients: 2 tbsp olive oil; 1 white onion (chopped); 3 cloves garlic (minced); 3 Russet potatoes (peeled and diced ); 1 carrot (diced); 5 cups water (or vegetable broth); 1 egg; ½ cup yogurt; 1 tbsp all purpose flour; 1 tsp kosher salt; 1/4 tsp black pepper; 2 tbsp olive oil; 2 tsp Aleppo pepper; 2 tsp dried mint

This creamy and healthy potato soup is going to be your new favorite. This soup uses yogurt instead of cream for its silky and creamy texture. Made with simple ingredients, this easy potato soup with bright Mediterranean flavors is just perfect for the whole family!

A light, creamy potato soup made with wholesome ingredients like potatoes, carrots, garlic, and yogurt.

In this healthy potato soup recipe, I use the (terbiye) technique, a traditional method in Turkish cooking that involves tempering a mixture of yogurt and egg before adding it to hot soup. This technique is essential for creating a creamy texture without curdling the yogurt. I also use it in my Turkish Yogurt Soup (Yayla Çorbasi) recipe.

If you’re looking for more comforting soup recipes, you might also enjoy my creamy chicken vegetable soup, lemon chicken and rice soup, and Ezogelin soup (Turkish soup with red lentils and bulgur). They are perfect for cozy evenings.

Recipe Highlight

Cultural Influence: Mediterranean

Primary Cooking Technique: Sauteing and simmering

Skill Level Required: Beginner-friendly

Why this recipe works: It’s perfect for colder days, comes together in no time and keeps well in the fridge. The flavors of potatoes, garlic, and carrots blend beautifully with the tangy yogurt, creating a balance that’s both hearty and light.

Ingredients

Olive Oil: Olive oil enhances the soup’s flavor with its rich, fruity notes. Use extra virgin olive oil for the best quality, as it retains more nutrients and antioxidants.

Onion: White or yellow onions provide a sweet and aromatic base when sautéed until soft. This step is crucial for developing the soup’s overall taste overall taste.

Garlic: It adds aroma and flavor to the soup. It’s important to add it after the onions to prevent burning, ensuring it enhances rather than overpowers the dish.

Russet potatoes: They create a creamy consistency in soups. Make sure to cut them into uniform pieces so they cook evenly.

Carrots: Carrots add natural sweetness and color to the soup but also add nutritional value. Dicing them small ensures they cook thoroughly and blend seamlessly with the other ingredients

Egg: The addition of an egg enriches the soup, giving it a smooth texture. To prevent curdling, it’s essential to temper the egg before mixing it into the hot soup.

Yogurt: Yogurt gives the soup a creamy texture and a tangy flavor. You can use regular or Greek yogurt.

All-purpose flour: It serves as a thickening agent, helping to create a velvety texture. For those avoiding gluten, substitutes like cornstarch or gluten-free flour blends can be used.

Aleppo pepper: This spice adds a mild heat and vibrant color, enhancing both the flavor and presentation of the soup. Adjust the quantity to match your desired spice level.

Dried mint: Dried mint imparts a refreshing flavor that contrasts beautifully with the creamy soup. It also provides an appealing aroma.

How To Make Healthy Potato Soup

Step 1: Sauté the Vegetables

Heat the olive oil in a pot over medium high heat. Saute the onion until translucent. Next, add in the garlic followed by the potatoes and carrots.

Onions sautéing in olive oil in a pot, the start of a quick potato soup recipe.

Step 2: Simmer the Soup

Pour in the water or broth, and season with salt and pepper. Bring the soup to a boil, reduce the heat, cover, and simmer for 20-30 minutes until the potatoes are tender and easily pierced with a fork.

Diced potatoes and carrots added to the pot, cooking in olive oil with onions and garlic for a healthy potato soup.

Step 3: Prepare the Yogurt Mixture (Terbiye)

While the soup is simmering, whisk together the egg, yogurt, flour, and a pinch of salt and pepper in a separate bowl.

A bowl of yogurt, egg, flour, salt, and pepper being mixed to create the creamy base for this potato soup recipe.

Once the potatoes are cooked, turn the heat off. Blend the soup using an immersion blender (or transfer it to a blender) until it’s smooth and creamy.

Step 4: Temper the Yogurt Mixture

Slowly whisk about 1 cup of hot soup into the yogurt mixture to temper it and prevent the eggs from curdling.

Slowly adding a cup of blended soup into the egg-yogurt mixture to temper, before adding it back to the pot for creamy potato soup.

Gradually stir the tempered mixture back into the pot, ensuring the soup remains smooth. Turn the heat back on to medium. Let the potato soup cook for another 10 minutes, stirring occasionally.

Stirring the tempered yogurt mixture into the blended soup and simmering for 10 minutes for a creamy potato soup.

Step 5: Make the Topping

In a small pan, heat the olive oil. Add the Aleppo pepper and dried mint, and sauté for about 1 minute until fragrant.

Olive oil being heated with pul biber and dried mint in a pan to make a spicy and flavorful topping for potato soup.

Once you’re ready to serve, divide the soup among serving bowls and top with the Aleppo pepper and mint infused olive oil and chopped parsley.

A bowl of creamy, healthy potato soup garnished with a drizzle of spicy olive oil infused with pul biber and dried mint, topped with fresh parsley for a cozy and comforting meal.

Tips for the Perfect Potato Soup

Blend carefully: To avoid lumps, ensure your soup is fully blended. If you don’t have an immersion blender, you can blend it in batches in a regular blender.

Don’t skip the tempering (terbiye): Adding about 1 cup of hot blended soup slowly to the yogurt mixture ensures that the egg doesn’t curdle and gives the soup a silky texture.

Season generously: Potatoes need a good amount of seasoning to bring out their flavor, so don’t be afraid to add more salt or pepper if needed.

A warm, creamy bowl of healthy potato soup topped with a swirl of olive oil, pul biber, dried mint, and fresh parsley, perfect for a cozy fall dinner.

Variations and Substitutions

Vegetarian or vegan: Swap out the yogurt for a plant-based plain yogurt like cashew yogurt. Use vegetable broth instead of chicken broth for a vegetarian-friendly soup.
Add more vegetables: To pack even more nutrients into your soup, toss in zucchini and white beans along with the potatoes and carrots. They enrich its nutritional profile and give it more body.

Serving Suggestions

This soup goes so well with some fresh salads such as white bean salad, fattoush or crunchy cabbage salad. You can also serve it with a sandwich for a complete meal. Some of my favorites are tuna wrap, veggie hummus sandwich and chicken pesto sandwich.

A delicious and easy-to-make potato soup, perfect for cozy fall or winter meals, made with potatoes, carrots, and yogurt.

Storage

Store the leftover soup in an airtight container in the fridge for up to 4 days. Reheat in a saucepan over medium heat for about 15 minutes or until warm.

This potato soup also freezes very well. Let the soup cool completely, then transfer it to freezer-safe containers or bags and store for up to 3 months. To reheat, thaw in the refrigerator overnight and warm on the stovetop over medium heat, stirring occasionally.