Potato Soup - No Frills Healthy- No Poured Oils, Vegan

This recipe is simple and is suitable to a diet where poured oils are restricted.  It's about as vegan as you will ever see in an "Irish" recipe.  My grandmother used to make a similar potato soup, and I miss her and the soup.  Happy St Patrick's Day!

Oil-Free Potato Soup Recipe

INGREDIENTS:

• 4 large Potatoes
• 2 large Onions
• 2 cups/473 ml. Water
• 1 teaspoon/ 5.92 g Salt
• 1 tablespoon/8 g Whole Grain or Gluten-free Flour
• 2 cups/475ml. Unsweetened Non-Dairy Milk

METHOD:

1. Dice potatoes and onions into small pieces 
2. Mix all ingredients (except Milk) in a blender and add the potatoes and onions
3. Cook, stirring occasionally
4. When the veggies are fork-tender, add the milk.
5. Warm to just about boiling (but do not boil)
6. Cooked barley and/or mint give it a delightful flavour and texture.

(My Grandmother added black pepper).

                                   Vintage Soup Tureen

 Click the above image to see similar tureens

 currently available on eBay.

Nutrition for One Serving (1/4 of the Recipe):

Note: Values are approximate and based on common nutritional data.

Calories: 297.5

Protein: 7.25g

Fat: 2.5g

Carbs: 84g

Sodium: 64g

Fibre 6.75g

Sodium 145mg

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🥤 Recipe and photos © 2026 Cynthia Zirkwitz | Veggie School
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