Instant Pot Potato Soup :: Baby, it’s cold outside and all I really want for Christmas is a warm low-calorie dense oil free Potato Soup. …Yes? No? ha!
It really does sound good to me and in fact this recipe was created after a 30 degree hike on a December morning in Georgia. My pups and I bundled up for the hike but when we got home, a warm comforting potato soup is all I wanted. And what was the quickest way to get it? Cooking it in the pressure cooker!
Are you ready for the ingredients to this vegan, oil-free, whole food plant based, high carb low fat, maximum weight loss approved soup?
Ingredients
Potatoes. Use whatever you have on hand! I have tried this with red, russet and gold potatoes. Interestingly enough, while I thought gold would be my favorite version, red was.
Yellow Split Peas. I used yellow because it keeps the color of the potato soup looking like a cream/yellow’ish potato soup; however, you can use whatever you have on hand–yellow split peas, yellow lentils, green split peas or any of the other lentils. The color of the soup will be different with french lentils being the most hearty. Yellow or green split peas and red lentils will blend into the creamiest soup.
Onion. White, yellow or sweet onions will work just fine.
Celery.
Cauliflower.
Garlic.
Vegetable Broth and Water. I created this recipe without the use of salt. This does not mean it is sodium free as I still use vegetable broth and white miso. If you are ok with the sodium then you can replace the water with vegetable broth.
Nutritional Yeast.
White Miso.
Ground Turmeric. (optional) I added in ground turmeric for it’s anti-inflammatory properties but this in no way lends to the overall taste of the soup so it is completely optional.
Black Pepper. Add it into the soup or sprinkle fresh cracked black pepper on top.
Potato Soup (oil free)
Course: MainDifficulty: Easy2
servings15
minutes30
minutes295
kcalAll of the creamy comfort of a traditional potato soup while being low calorie dense and much quicker to make using the pressure cooker.
Ingredients
potatoes, 3 large diced (approximately 4 cups diced)
yellow split peas, 1/2 cup rinsed (you can use split peas or lentils)
onion, 1/2 cup chopped
celery, 2 stalks chopped
cauliflower, 3 cups florets
garlic, 3-4 cloves minced or smashed
vegetable broth, 1 1/2 cups
water, 1 1/2 cups
nutritional yeast, 2 tbsp
white miso, 2 tbsp
ground turmeric, 1/4-1/2 tsp (optional)
black pepper, 1/8-1/4 tsp — or sprinkle fresh cracked pepper on top when serving and mix in, like I do.
Directions
- Instant Pot / Pressure Cooker
- To ensure your split peas completely cook, add the split peas, vegetable broth and water into your pot first. Stir around to ensure all the split peas are submerged.
- Next, add in the rest of your ingredients (minus the white miso and black pepper) in any order as everything else will cook/steam.
- Close. Make sure the valve is in place. Set timer to 20 minutes.
- Let your pressure cooker naturally come to pressure and then naturally release which will take about 10 minutes after the timer goes off.
- Slowly release the valve to ensure the pressure is gone.
- Add the miso and black pepper to the pot.
- Use an immersion hand blender to blend or carefully ladle into a blender. If blending in a blender, be careful with the steam; making sure it can escape.
- I intentionally did not add extra salt into this recipe so if you taste it and feel it needs some, add a little sprinkle on top at serving.
Notes
- Cal 295 | Fat .9G | Carb 63.1G | Prot 18.9G
- Low Calorie Density: 390 Calories/lb.
- Turmeric. I added in ground turmeric for it’s anti-inflammatory properties but this in no way lends to the overall taste of the soup so it is completely optional. If you choose to use the turmeric, be sure to add a little black pepper too. It is said that black pepper helps your body absorb the health benefits of turmeric.
- I intentionally did not add extra salt into this recipe so if you taste it and feel it needs some, add a little sprinkle on top at serving OR if you really do not care about the sodium and want all the flavor, replace the 1 1/2 cups of water with 1 1/2 cups vegetable broth, making your total cups of vegetable broth, 3.