Chef Meg's Loaded Potato Soup


By: , SparkPeople Blogger
  :  21 comments   :  13,536 Views

My family loves potato soup but I prefer loaded baked potatoes. With this recipe, everyone wins! (Like this slimmed-down makeover recipe? Get more like it in the best-selling "SparkPeople Cookbook.")

This is not your traditional potato soup recipe. I've added yellow bell peppers and corn for a boost in vitamins and fiber then loaded on my favorite potato toppings tomatoes, cheese and lettuce.

This soup is loaded down--with nutrition not fat! A loaded baked potato can have 460 calories each, and potato soup has gobs of salt.

By the way, it's not a mistake that you put lettuce in this soup. The hot soup will wilt the lettuce, and you will be amazed with the taste within the dish.

Nutrition info, loaded baked potato:

Nutrition info, traditional potato soup:

Nutrition info, my Loaded Potato Soup:


2 teaspoons canola oil
1 large onion, chopped
2 cloves garlic, smashed and chopped
3 stalks celery, chopped
1 yellow bell pepper, chopped
1/2 teaspoon black pepper
1/2 teaspoon dried thyme
1 tablespoon all-purpose flour
5 Russet potatoes, peeled and diced
1 quart homemade or low sodium chicken or vegetable stock
1 bay leaf
1 ear corn cooked or 1/2 cup frozen kernels
1/4 teaspoon cayenne pepper

8 cherry tomatoes, diced
2 Tablespoons plus 2 teaspoons reduced-fat sharp cheddar cheese, shredded
1 head green leaf lettuce, shredded


Heat a saucepan to medium-low, add the oil, then add the onions once the oil warms. Sweat the onions for 3-4 minutes (to soften them; you don't want them to brown). Add the garlic, celery and bell pepper and cook another 3-4 minutes, until the vegetables are tender. Stir in the flour using a wooden spoon, and cook for 1 minute to remove the raw flour taste. Add the pepper, bay leaf and thyme, then slowly pour in the stock and the potatoes, stir and cover. Simmer for 30 minutes.

After 30 minutes, remove the bay leaf and add the corn and cayenne pepper. Using an immersion blender or food processor, puree the soup until smooth.
If you want a thinner soup, add more stock.

Ladle the soup into bowls. Garnish each one cup serving with 1 cherry tomato chopped, 1 teaspoon sharp cheese, and 2 tablespoons shredded lettuce.

Serving Size: Makes 8 one-cup servings.

Find the full recipe here, including full nutritional info.

What is your favorite way to top a potato? Would it work in a potato soup?
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  • 21
    Looks good. - 8/15/2017   4:17:07 PM
  • 20
    This sounds amazing. Thanks! - 10/18/2011   7:49:22 PM
  • 19
    This looks good, will have to put it in my spark cookbook - 10/18/2011   12:01:42 PM
    I am not a big baked potato fan, and the ones I have enjoyed are with chili/cheese or too much butter. However I love soups, especially when you can make them to be healthier as processed ones are so full of junk and extra sodium. I am going to make this this week as I have everything except low fat cheese, but will replace and count for full fat cheese instead. Thanks! - 10/18/2011   11:31:12 AM
  • 17
    Ooops. Double post. - 10/18/2011   9:53:16 AM
  • 16
    Looks great. I make a pretty mean potato soup base that I add various veggies to for a change of pace... Broccoli, Cauliflower, leak, etc. I will try this... especially with the low sodium. Thanks - 10/18/2011   9:52:07 AM
  • 15
    The difference between 21 and 32 carbs is just too much to entice me into trying your clearly delicious alternative. - 10/18/2011   7:52:58 AM
  • 14
    I love most any potato soup & will definitely try this one! Skipping the bay leaf (not a fan) and the cheese though, but the rest sounds great. Thanks! - 10/18/2011   2:14:16 AM
  • 13
    I love to make soups and this one sounds delish! I may have to add some crumbled bacon (turkey of course) to get the guys to try it. - 10/17/2011   11:05:50 PM
  • KATEM200
    This sounds really good! I can't wait to try it. Add a little bit of ham or some black beans and it would be a whole meal. - 10/17/2011   9:22:01 PM
  • 11
    No, I don't like to cook. - 10/17/2011   9:02:29 PM
  • CHULETA1981
    I've never had potato soup, but it sounds like it's worth checking out. thanks - 10/17/2011   8:32:27 PM
  • 9
    I love potatoe soup and this one sounds yummy. It is starting to get cold so a good time to try it out. Thanks for sharing. - 10/17/2011   6:22:37 PM
  • 8
    I top my baked potatoes with nothing but pico de gallo. Sounds weird, but it is very tasty to me. Might also work to top your potato soup. - 10/17/2011   3:48:37 PM
  • 7
    I love potatoe soup I am going to try it for sure, thank you for sharing. - 10/17/2011   3:24:02 PM
  • 6
    Yes! This is the perfect first recipe for my new immersion blender! - 10/17/2011   2:04:44 PM
  • 5
    Freeze it without the toppings. There's no milk or cream in this recipe, if you can believe it! - 10/17/2011   1:46:59 PM
  • 4
    I love my baked potato soup I make. It has garlic in it with the ham and baked potato and onion. This recipe sounds ok too except for lettuce. Not a fan of lettuce this way. - 10/17/2011   12:25:23 PM
  • 3
    Would this freeze well? I am afraid to freeze cream bases soups because they seem to separate on me. - 10/17/2011   11:47:23 AM
    If I'm feeling a little extravagant, I do like chili on top of my baked potato ! and maybe a little cheese. So, I don't think that would work in potato soup. LOL !

    I do enjoy a nice bowl of potato soup on a chilly autumn day. A while ago, I tried a wonderful potato and garlic soup. Now that was tasty. and yes, I have been known to top my potatoes with garlic.
    - 10/17/2011   10:43:49 AM

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