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Makes 8 servings: 1 bowl (about 1 1/2 cups) each
It’s the perfect time of year for a comforting bowl of soup. Luckily, instead of being overloaded with greasy bacon and saturated with heavy cream, this Disneyland-inspired potato soup is full of wholesome flavor and intriguing ingredients, including fennel and truffle salt. Plus, it’s vegan—so you can enjoy all of its rich-tasting, rustic goodness while knowing that you’re being good to your body. Hope you enjoy a bowl of it soon!
Calories saved: 890
2 tablespoons extra-virgin olive oil
1 large yellow onion, diced
1 cup finely chopped fennel bulb
1 small jalapeño pepper, with some seeds, minced or thinly sliced
7 large red potatoes, unpeeled, cut into 3/4-inch cubes (3 1/2 pounds)
3 large garlic cloves, minced
1/4 cup whole-wheat pastry flour or garbanzo bean flour
3 cups low-sodium vegetable broth, or to taste
1 teaspoon black truffle salt + 1 teaspoon sea salt, or to taste
3/4 teaspoon freshly ground black pepper
1/8 teaspoon smoked paprika (optional)
2 cups plain unsweetened almond milk or milk of choice
3 scallions, green part, thinly sliced, or 1/4 cup minced fresh chives
- Heat the oil in a large stockpot or Dutch oven over medium-high heat. Add the onion, fennel, and jalapeño and sauté until the onion begins to caramelize, about 6 minutes. Add the potatoes and cook while stirring for 3 minutes. Add the garlic and stir until combined, about 30 seconds. Sprinkle in the flour and stir constantly until well combined, about 2 minutes. Add the broth, truffle salt, sea salt, black pepper and, if desired, paprika and bring just to a boil. Reduce heat to medium and cook covered until the potatoes are softened, about 22 minutes, stirring twice during the simmering process.
- Remove from heat. Partially mash the potatoes in the pot using a potato masher or an immersion blender. Return to medium heat.
- Add the almond milk and simmer uncovered until desired consistency, about 5 minutes. Adjust seasoning.
- Ladle into soup bowls, sprinkle with the scallions, and serve.
Per serving: 210 calories, 4.5g total fat, 0.5g saturated fat, 0g trans fat, 0mg cholesterol, 700mg sodium, 39g total carbohydrate, 5g dietary fiber, 4g sugars, 5g protein
The “Before” Recipe
loaded baked potato soup
Adapted from Disneyland’s Carnation Café’s recipe: disneyparks.disney.go.com
Makes 6 servings
1 pound bacon, roughly chopped*
1 medium yellow onion, diced
1 large carrot, peeled and diced
3/4 cup diced celery
4 large Russet potatoes, peeled and diced**
4 medium red potatoes, diced**
1/4 cup all-purpose flour
2 cups low-sodium chicken or vegetable broth, or to taste
1 teaspoon coarse salt, or to taste
1/2 teaspoon freshly ground black pepper, or to taste
4 cups heavy whipping cream
1 cup shredded Cheddar cheese
2 tablespoons chopped fresh chives
- Fry the bacon in a large stockpot over medium heat until crisp. Remove the bacon using tongs or a slotted spoon and drain on paper towels, reserving half of the bacon for garnish. In the remaining bacon fat, add the onion, carrot, and celery and sauté until the onion is translucent, about 5 minutes. Add the Russet and red potatoes and cook for 5 minutes, stirring occasionally.
- Whisk in the flour and stir constantly over low heat until the flour is cooked and the mixture has slightly thickened, about 5 minutes. Add the chicken broth, half of the bacon, and the salt and pepper.
- Bring the soup to a simmer over medium-high heat and cook until the potatoes are softened, about 25 minutes. Mash some of the potatoes for a creamier texture. Add the cream and simmer for 5 minutes.
- Adjust the soup thickness by stirring in additional chicken broth, if needed. Adjust seasoning.
- Ladle into soup bowls. Top with the cheese, chives, and the reserved bacon bits, and serve.
*Slightly freeze the bacon to make it easier to chop.
**Soak the diced potatoes in a large bowl of cold water until ready to use to keep them from turning brown.
Per serving: 1100 calories, 77g total fat, 45g saturated fat, 2g trans fat, 270mg cholesterol, 1170mg sodium, 80g total carbohydrate, 7g dietary fiber, 5g sugars, 27g protein
- Extra-virgin olive oil + smoked paprika + sea salt can give you the essence of sautéing in bacon grease without all of the excess saturated fat and sodium
- For more flavor interest, try fennel instead of celery in a soups
- When significantly cutting calories or transforming a meaty recipe into a vegan one, remember to make it special; here truffle salt creates intrigue
- Heavy cream isn’t the only way to get creaminess; plant-based milk along with ingredients that lend to creaminess (such as potatoes and flour) can do the trick without the crazy high amounts of “bad” fats
- The main ingredient that makes soup a soup is the broth; so make sure you use a broth with good flavor
- The main ingredient that makes soup tasty is salt; so don’t forget to add it … just plan for it accordingly