Spinach Potato Soup
This is a classic soup that you should nail if you haven't already. Spinach potato soup, hearty yet light, fresh vibrant green, packed with antioxidants. Let the starchy potatoes take place of any dairy products. Boiled and blended potatoes make surprisingly creamy dishes without adding unnecessary ingredients to thicken the soup.
Interesting things you should know about potatoes...
Potatoes are on the "dirty dozen list" meaning they are on the top 12 heavily sprayed/contaminated crops. Peeled potatoes remove some of the dangerous contaminants of chemicals from insecticides and fungicides but not entirely as some still ends up inside of the potato.
When you eat potatoes without the skin you are missing out on the most nutritious part of the tuber. The skin contains 50% of the antioxidants and important fibre that helps your body metabolize the rest of the potato because it slows down the release of glucose to your bloodstream. Don't mess with a good thing... leave the skin ON!
There are more than 5,000 varieties of potatoes on this Earth... and we have access to only a handful at the supermarket!
Nutritionally, (from a conventional produce perspective) Russet Burbank potatoes have the highest phytonutrients compared to others like new potatoes (the fleshy waxy kind with thin skins). Russets have a higher glycemic index (not ideal) but new potatoes have a lower glycemic index. Eat them with fat to lower the glycemic index. If you can get your hands on some more colourful fleshed potatoes like purple flesh, pink flesh, or French red fingerling with yellow flesh, they are the best you can eat, higher in phytonutrients and overall nutrient profile.
what you need...
5-6 medium to large organic potatoes, scrubbed but not peeled
4 cups packed fresh spinach (or frozen)
3 stalks celery
1 cup chopped shallots
2 tsp avocado or coconut oil
2 crushed cloves of garlic
1 sprig fresh sage
6-8 cups filtered water (or broth and omit salt in next step)
1-2 tbsp herbamare or pink himalayan salt (in place of broth)
2 tsp garlic powder
Fresh lemon, optional
Start by sautéing the shallots and garlic in a bit of avocado or coconut oil in the bottom of a large soup pot. Once the shallots start to soften up you can start to add the celery and carrots, sautéing until they also soften up a bit. Add chopped sage and garlic powder and sauté until it becomes fragrant (about 1-2 minutes).
Add the potatoes to the pot, along with the water and herbamare or salt (start with less and add more if needed at the end). Place a lid on the pot and bring water to a boil. Once rolling boil, remove the lid and give it a stir, turn it down to low-medium heat and boil until the potatoes become very soft once poked with a fork. This should take about 20-30 minutes depending on potato chunk size and your stove. Once the potatoes are soft enough, throw all of the spinach into the pot. After only a few minutes use an immersion blender to thoroughly puree the soup. If you are using a blender, remove the pot from heat and let it cool down so that it is not scolding hot while you are handling or blending.
When you have a nice smooth consistency you can check the taste to see if you need to add any extra salt. I love to finish my soups with a squeeze of fresh lemon (lots of it) to give it a fresh tangy taste. This soup is also delicious topped with hot sauce and served with toasted sourdough bread.