Simple Potato, Spinach and Sausage Soup – Vegan and Healthy
I know the days are getting longer and the weather warmer, but I’m still in soup mode. Not big bowls of hearty chili mode, but comforting, slightly warm bowls filled with chunks of vegetables and bright flavors. It’s the perfect marriage between the two seasons, especially when paired with a salad and lots of crusty bread.
The inspiration for this recipe came after my husband made the most delicious pan-fried potatoes for dinner one night. They were so simple, but incredibly yummy. Quartered potatoes, a bit of olive oil, dried herbs and pepper flakes. I was craving them the next day, but wanted a heartier meal that would last for a few days.
If you love your soup hearty with lots of texture, then this soup brings it’s A game. Creamy potatoes, bright spinach and tender hunks of vegan sausage.
Ingredients, Substitutions and Prepping
For this simple soup, you’ll need:
Produce: The benefit of this easy soup is that it relies mostly on pantry ingredients. I call for spinach, but you can sub in other dark leafy greens, like kale, if desired. You’ll also need olive oil to brown the veggies.
- White or yellow onion
- Garlic cloves
- Small red potatoes, or other small potatoes, halved or quartered depending on size
- Fresh baby spinach
Dried herbs, like oregano, basil and red pepper flakes
Vegan mild Italian sausage of choice: My favorite brands are Field Roast, Tofurkey and Beyond Sausage. If you are using Beyond sausage and want a crumble sausage, then I recommend removing the casing first. Impossible also has a new sausage out, but I haven’t tried it yet.
Are plant-based meats healthy?
Even if you aren’t plant-based, emerging research is showing that the vegan meat alternatives like Beyond Meat are healthier than the meat counterparts; plus, plant-based meats are naturally free of cholesterol, lower in saturated fat and similar in protein content. Since they are made from plants, they also have some fiber– especially the seitan based options. The only downside is they tend to be higher in sodium.
Vegetable broth: I prefer a lower sodium vegetable broth, but any broth will work here. As always, I recommend that you taste your broth before adding it to the soup or at least go with a broth that you know and love. There are a few vegetable broths on the market that are so off-putting to me (namely, Trader Joe’s) and change the great flavor of the soup.
Cashew cream or other non-dairy creamer: To mimic the taste of heavy cream typically used in a recipe like this, I recommend stirring in cashew cream or other non-dairy, unsweetened creamer right before serving. Oat creamer is great, or even a full-fat oat milk like Oatly. You want something with enough body and I don’t recommend using almond milk or another watery non-dairy milk.
For a creamy option without any cream at all, you can also blend 1/2 cup of white beans or cannellini beans with 1/3 cup of water until very smooth. If you are looking for a soup with more heft, then I like to add in cooked white beans to this recipe sometimes.
How to make cashew cream
To make cashew cream, blend together 1/2 cup raw cashews, 1/4 cup water, a tablespoon of olive oil, a tablespoon of lemon juice, and a pinch of salt.
For ease with blending, I recommend soaking the cashews in water for a few hours or doing a quick soak method with hot, boiling water over raw cashews for 10-15 minutes before blending.
Instructions for this Simple Plant-Based Soup Recipe
Like most soups, this one is fairly simple to put together. One of the primary reasons soups show up on my table so often this time of year.
Start by heating the olive oil over medium heat in a large pot, then adding the onion and cook until very soft, about 10 minutes. Sprinkle in the spices to bloom along with the garlic and cook for another 30 seconds, until just fragrant.
Stir in the potatoes and cook until just lightly browned, about 5 more minutes. From there, add in the broth and increase heat to a low boil, then reduce heat to low and simmer until potatoes are tender, about 10 minutes.
Finish the soup by adding in the spinach until just wilted, then drizzling in the cashew cream or other cream and stir to combine. Season to taste, adding in more freshly ground black pepper or salt if needed.
I will sometimes add a dash of fresh lemon juice to my soups right before serving. The small hit of acidity complements soup so well, giving it a bright, fresh taste. Serve with more red pepper flakes and parmesan cheese, either dairy-free or regular.
How to store leftovers
- Refrigerator: Leftovers will keep for 4 – 5 days in the refrigerator, stored in a covered container.
- Freezer: This sausage spinach soup is freezer friendly and can be stored in the freezer for up to 2 – 3 months. To freeze, let cool completely then place in freezer safe containers or freezer safe bags, leaving ½ inch head space for expansion. Thaw before reheating.
- Reheat: Reheat this soup on the stove over low heat until warm, or in the microwave with 30 second intervals, stirring after each, until warmed through.
More Hearty Vegan Soup Recipes
Potato, Spinach and Sausage Soup. You are going to love this vegan and gluten-free soup! Similar to Olive Garden’s zuppa toscana. If you try this recipe, let me know! Leave a comment, rate it, and tag your Instagram photos with #delishknowledge . I absolutely love seeing your creations. Happy cooking!
Potato, Spinach and Sausage Soup
Ingredients
- 1 tablespoon olive oil
- 1 cup diced white onion
- 2 large garlic cloves, minced
- 1/2 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon red pepper flakes, or more if you like things spicy, like me
- 8 ounces vegan sausage, chopped (my favorites are Tofurky and Field Roast brands, find them in the deli section near tofu. More in the blog above)
- 1 pound red potatoes or small yellow potatoes, quartered or halved depending on size
- 4 cups vegetable broth
- 6 ounces fresh baby spinach
- 1/4 cup cashew cream, or other non-dairy cream option. See how to make cashew cream here
Instructions
- Heat the olive oil in a large pot over medium heat. Add the onion, garlic, oregano, basil, red pepper flakes, pinch of salt and pepper, and sausage and cook for 8-10 minutes, or until sausage is lightly browned and onion has cooked down. Stir often so the sausage doesn’t stick to the bottom of the pan.
- Add the potatoes and cook another 2-3 minutes, stirring often.
- Add in the vegetable broth and increase heat to a low boil, then reduce to low and simmer for 10-15 minutes until potatoes are tender.
- Stir in the spinach until wilted, then remove from heat. Stir in the cashew cream, mixing to just combine, and taste for seasoning. Depending on the saltiness of your broth (I typically favor a low-sodium broth), you may need more salt/pepper.