Vegan potato and celeriac soup

Vegan potato and celeriac soup with potatoes, celeriac, leek, parsley and pumpkin seed oil – creamy, mildly spiced and easy for every day.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 25 min
• Total time: 40 min
• Calories: 210 kcal per serving
• Protein: 4 g
• Fat: 4 g
• Carbs: 36 g

Ingredients

• 400 g floury potatoes
• 1 leek
• 300 g celeriac
• 800 ml clear homemade vegetable stock (no yeast extract)
• 1 tbsp olive oil
• Parsley and 1 dash of pumpkin seed oil
• Sea salt and mixed peppercorns
• 1 small pinch of freshly grated nutmeg

Method

You’ll need: saucepan · stick blender · chopping board · knife · wooden spoon · ladle

1. Wash the potatoes, leek and celeriac thoroughly. Peel the potatoes and celeriac and cut everything into rough pieces.
2. Warm the olive oil in a pan and soften the leek briefly. Add the potatoes and celeriac and stir for a moment.
3. Pour in the vegetable stock and simmer gently until the potatoes and celeriac are soft. Season with sea salt, mixed pepper and freshly grated nutmeg.
4. Blend the soup until smooth and creamy. If it seems too thick, stir in a little more vegetable stock.
5. Finely chop the fresh parsley. Taste the soup and balance it again with salt, pepper or nutmeg if needed.
6. Ladle into bowls and serve with parsley and a small dash of pumpkin seed oil.

Good to know

This soup is pure comfort. It's mild and creamy – just right when you want something warm and simple.

Swaps

Floury potatoes → cauliflower (less starch) Celeriac → parsnip (milder flavour, more natural sweetness) Clear vegetable stock → homemade vegetable stock without additives (fewer additives, fuller flavour) Pumpkin seed oil → extra virgin olive oil (mainly monounsaturated fats, milder flavour)

Cooking tips

Shop-bought stock often contains yeast extract. For low-histamine cooking, make your own.

Allergens

Celeriac is one of the declarable allergens (celery). In normal kitchen amounts the soup is generally fine for children and during pregnancy – just season sparingly with nutmeg and pepper.

Frequently asked questions

What does celeriac contain nutritionally?

Celeriac provides fibre as well as potassium and smaller amounts of vitamin C. Botanically it belongs to the carrot family and gets its distinctive flavour from natural aromatic compounds.

Does leek always suit a sensitive stomach?

Not necessarily. Leek contains fructans, fermentable carbohydrates that some people get on with well and others less so, especially if they have a sensitive gut.

What nutrients does parsley add to the soup?

Parsley contains vitamin K, vitamin C and some folate, among others. Because it's used here mainly as a fresh topping, its flavour stays particularly bright.

What's special about pumpkin seed oil?

Pumpkin seed oil has a strong, nutty flavour and mainly provides unsaturated fats and some vitamin E. A few drops are enough to give the soup a distinctive finish.

Is nutmeg just flavour or does it matter nutritionally?

In this small amount, nutmeg is mainly there for flavour. It does contain various plant compounds, but it's used so sparingly in cooking that its nutritional contribution stays small.

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