4-Ingredient Potato Soup with Crispy Potato Skins

This hearty and comforting 4-ingredient potato soup is made with a simple combination sweet potatoes, pumpkin, onions and vegetable broth, plus spices. The optional addition of beans and quinoa make a filling meal for vegetarians and vegans. This recipe is vegan, dairy-free, and gluten-free, making it an excellent hot appetizer or meal for people with food allergies.

Ingredients

Did you know that potatoes are rich in vitamins A, C, B6, and also contain notable amounts of fiber, iron and magnesium? Sweet potatoes in particular offer a luscious sweetness that is perfect to blend and make into soup. The high fiber content creates a thick creaminess without the need to use cream, butter or milk products.

In this recipe, I air fry the peels, and add the crispy skins on top for added texture and flavor. Potato skins are actually the most nutritious part of the potato!

Directions

Pour water into a large pot on high heat. Place the broth in the water. While the water is heating up, place a medium saucepan on high heat.

Coat a saucepan with cooking spray, a small amount of oil, or water. Place onions in the pan. Add salt, pepper, and chili paste. Sauté the onions for 2-3 minutes until they become translucent. Turn off the heat.

Once the water comes to a boil, dissolve the broth with a whisk or fork. Add the chopped potatoes and pumpkin. Lower the heat to low and boil for 10 minutes, until vegetables are soft.

Using a soup ladle, transfer vegetables into a Cuisinart or blender. Add approximately 1 cup of the soup water. Puree for 1 minute until you achieve a thick paste consistency.

Scoop the pureed vegetables back into the soup pot. Add the cooked onions and spices. Turn heat on high, bring to a boil, then lower heat to low. Cook for another 10 minutes with the lid on top, tipped open to release steam.

Following directions in the simple 5-minute recipe for Air Fryer Potato Skins, make the potato skins. In this recipe, I also added carrot peels and a few thinly sliced onions. Feel free to use potato skins only, or carrot peels and onions as well.

Ladle 1 cup of the soup into a bowl. To make a full meal, add pre-cooked garbanzo beans and quinoa. Sprinkle with fresh parsley if desired. Add crispy potato skins to top.

4-Ingredient Potato Soup with Crispy Potato Skins

Print Recipe

This hearty 4-ingredient potato soup is made with sweet potatoes, pumpkin, onions and vegetable broth, plus spices. The addition of beans and quinoa make a filling meal for vegetarians and vegans.

Course Main Course, Soup

Cuisine American, Italian

Keyword Crispy Potato Skins, Sweet Potato Soup

Prep Time 10 minutes mins

Cook Time 30 minutes mins

Servings 4 people

Author her healthy passport

Ingredients

• 6 cups water
• 3 cups sweet potatoes peeled and roughly chopped approximately 2 large sweet potatoes
• 8 oz pumpkin puree 1 can of pumpkin puree or 1 cup of fresh pumpkin, peeled and roughly chopped
• ½ cup onion shredded or chopped approximately 1 medium onion
• 1 Tbsp Better Than Bullion or 2 cubes vegetable broth cubes
• 1 Tbsp chili paste sriracha or other brand
• 1 tsp garlic powder or 1 clove chopped fresh garlic
• ½ tsp salt
• ½ tsp smoked paprika
• Optional
• ½ cup garbanzo beans/chickpeas pre-cooked roasted or canned
• ½ cup quinoa pre-cooked
• 1 Tbsp fresh parsley chopped or 1 tsp dried parsley

Instructions

• Pour water into a large pot on high heat. Place the broth in the water.
• While the water is heating up, place a medium saucepan on high heat.
• Coat a saucepan with cooking spray, a small amount of oil, or water.
• Place onions in the pan. Add salt and pepper, and chili paste. Sauté the onions for 2-3 minutes until they become translucent.
• Turn off the heat.
• Once the water comes to a boil, dissolve the broth with a whisk or fork.
• Add the chopped potatoes and pumpkin.
• Lower the heat to low and boil for 10 minutes, until vegetables are soft.
• Using a soup ladle, transfer vegetables into a Cuisinart or blender.
• Add approximately 1 cup of the soup water.
• Puree for 1 minute until you achieve a thick paste consistency.
• Scoop the pureed vegetables back into the soup pot.
• Add the cooked onions and spices.
• Turn heat on high, bring to a boil, then lower heat to low.
• Cook for another 10 minutes with the lid on top, tipped open to release steam.
• Ladle 1 cup of the soup into a bowl.
• To make a full meal, add pre-cooked garbanzo beans and quinoa.
• Sprinkle with fresh parsley if desired.
• Add crispy potato skins to top.