Potato Soup Recipe

I must admit that ‘potato soup’ doesn’t sound particularly exciting but trust me, it’s well worth making. This simple recipe doesn’t take long and the soup is delicious. The recipe produces eight good sized portions, each equivalent to three quarters of a tin of store bought soup.

Like all recipes, this recipe isn’t fixed in stone, feel free to alter to suit what you have available and your tastes. For example, if you don’t like garlic, leave it out. Got a couple of onions that need using? Add them both. I made a version of this soup with a good handful of fresh chopped parsley I had left from another dish. Another variation that works well is to add a spoonful of plain yogurt to the bowl when serving. This brightens the flavour and doesn’t increase the calories by much.

As laid out above, each large (250 gram) portion works out to around just 150 calories and provides significant calcium (70mg), iron (0.3mg) and potassium (290mg).

Ingredients for Potato Soup

• 55g/2oz butter
• 500g/18oz potatoes, peeled and cut into chunks
• 250g/8oz onions, chopped
• 3 cloves garlic, chopped
• 1500ml/2½pt chicken or vegetable stock
• 120ml/4fl oz full-fat milk
• Salt and black pepper
• 15 ml Tbsp dried mixed herbs.
• 50 grams cheese (I use Stilton but a sharp Cheddar works well)

Method for Potato Soup

1. Melt the butter in a large, heavy saucepan. When it foams, add the onions, garlic and dried herbs. Cook on a gentle heat until the onions soften.
2. Add the potatoes and stir to coat them in the remaining butter
3. Add the stock and simmer until the potatoes are soft and crumbly
4. Crumble the cheese and stir until mainly dissolved.
5. Add the milk and remove from the heat.
6. Use a stick blender or put through a liquidiser to purée the soup
7. Add salt and ground black pepper to taste.
8. Ready to serve, excess portions can be frozen.

Potato Nutritional Information

Potatoes are a highly nutritious, versatile vegetable and provide a range of essential nutrients.

Carbohydrates

Potatoes are primarily composed of carbohydrates, mostly in the form of starch. A medium-sized potato (about 150 grams) provides around 30 grams of carbohydrates.

While starchy, they have a relatively low glycaemic index if eaten with the skin and prepared by boiling or baking, which helps prevent large spikes in blood sugar levels.

The complex carbs in potatoes are beneficial for sustained energy and fullness, making them a great source of fuel for active individuals.

Dietary Fibre

A medium potato with skin has about 2–4 grams of fibre, primarily in the skin.

The fibre supports digestive health, aids in regular bowel movements, and promotes beneficial gut bacteria.
Eating the skin enhances the fibre content and provides additional nutrients, so keeping the skin on when preparing potatoes can maximize these benefits.

Vitamins in Potatoes

Vitamin C

Potatoes are a good source of vitamin C, with a medium-sized potato providing about 30% of the recommended daily intake. Vitamin C is a powerful antioxidant that supports immune function, skin health, and iron absorption.

B Vitamins

Potatoes are rich in B6, which is essential for brain function, hormone regulation, and the synthesis of red blood cells. They also provide smaller amounts of other B vitamins, including folate, which is important during pregnancy for fetal development.

Minerals

Potassium

Potatoes are particularly high in potassium, with a medium potato containing around 20% of the recommended daily intake. Potassium is vital for heart health, helping to regulate blood pressure and maintain electrolyte balance.

Iron

Although not very high, potatoes contain a modest amount of iron, which supports oxygen transport and energy metabolism.

Magnesium and Phosphorus

Potatoes also provide Magnesium and Phosphorus, which are important for bone health, muscle function, and energy production.

Protein

While not protein-dense, potatoes do provide a small amount of protein (about 4 grams per medium potato). The protein in potatoes is high quality and contains a mix of essential amino acids, making it a good supplementary protein source.

Antioxidants

Potatoes contain antioxidants like flavonoids, carotenoids, and phenolic acids, which help neutralize free radicals in the body and reduce the risk of chronic diseases, including heart disease and certain cancers.

Colourful potato varieties, such as purple and red potatoes, contain higher levels of antioxidants, particularly anthocyanins, which have been linked to heart and brain health.

Calorie Content and Satiety

Potatoes are actually quite low in calories, with about 110 calories in a medium potato, making them a nutrient-dense food. The combination of fibre and resistant starch makes them particularly filling, which can aid in weight management by promoting satiety.

Resistant Starch

When potatoes are cooked and then cooled, they form resistant starch, a type of carbohydrate that acts like fibre. Resistant starch is beneficial for gut health, as it feeds beneficial bacteria in the intestines and may improve insulin sensitivity.

Health Considerations

Preparation Methods

The nutritional benefits of potatoes are best preserved through baking, boiling, or steaming, as frying can add unhealthy fats and extra calories.

Portion Control

While potatoes are nutritious, large servings of potatoes prepared with high-calorie toppings (like butter, cheese, or sour cream) can lead to excessive calorie intake.

In a Nutshell

Potatoes are a wholesome and nutritious food, rich in vitamins, minerals, and antioxidants. They provide complex carbohydrates, fibre, and essential nutrients that support overall health. When eaten with the skin and prepared in a healthy way, potatoes can be a valuable part of a balanced diet.