Vegetarian Protein: Yogurt Potato Cream Soup

This is a creamy vegetarian soup for the days when you want something warm, savory, and comforting, but you also want a little texture and color on top. It is soft, tangy, herby, and surprisingly playful for a bowl of steamed vegetables.

The yogurt brings creaminess and tang, the potatoes give the soup body, zucchini keeps things fresh, and the tomato and avocado land on top like the cherry on the cake (except this is soup, so the cherry wisely stayed home).

Ingredients

• 1 medium sweet potato
• 1 medium white potato
• 1 large zucchini, or courgette
• 5 tablespoons unsweetened yogurt, goat yogurt if you enjoy the flavor
• 4 tablespoons extra virgin olive oil
• 1 teaspoon sea salt, or to taste
• 1 tablespoon dill weed
• 1 tablespoon apple cider vinegar
• 1/2 cup water
• Cayenne pepper, used sparingly, or Cajun seasoning for a gentler spicy note
• 2 tablespoons nutritional yeast
• 1/2 tablespoon truffle infused olive oil, optional
• 1/4 avocado
• 1/2 tomato

Method

Peel the potatoes and cut them into small, even pieces. Cut the zucchini into similar pieces so everything has a fair chance of cooking at the same time.

Steam the sweet potato for about two minutes first. Add the white potato and steam for about four more minutes. Then add the zucchini and steam for approximately five more minutes, or until the vegetables are tender.

Transfer the steamed vegetables to a blender. Add the yogurt, olive oil, salt, dill, apple cider vinegar, water, cayenne or Cajun seasoning, nutritional yeast, and optional truffle infused olive oil. Blend until creamy.

Taste and adjust the seasoning. If the soup is thicker than you like, add a little more water. The original recipe makes about three servings.

Slice the tomato and avocado for the top. I made a tomato and avocado fan because apparently even soup sometimes wants a little theatre. They seemed ready for a jacuzzi party, so who was I to interfere? 🙂

Protein and Nutrition Context

The yogurt and nutritional yeast can contribute protein, but the amount depends on the brands and portions. This recipe is not a complete protein plan, and the original amino acid scores should not be restored without a reliable source and careful explanation. If you need specific nutrition support, speak with a qualified dietitian or healthcare professional.

If you want more context on protein or getting fit and strong on a vegan diet, explore those articles alongside the recipe. This soup is here to nourish your afternoon, not to sit an exam on your behalf.

Frequently Asked Questions