Baked Potato Soup & A Guide to Cheap Vegan Alternatives
Creamy baked potato soup. Cheap & common alternatives for vegan ingredients.
📰 In This Issue
🌱 The Recipe - Simmer & Serve Low-GI Vegan Baked Potato Soup
According to The Little Potato Co. 55% of Americans rank potatoes as their favorite comfort food. So it’s no surprise that even after last week’s oil-free stovetop French Fries recipe, that the majority or readers who voted picked the Baked Potato Soup recipe for this week (The black bean burger was a close second; tied with my vote).
We’ll use similar hacks this time to make this deliciously creamy soup with minimal effort while increasing the resistant starch and lowering the glycemic index.
Find the recipe video and links and more below…
🌱 Cheap Vegan Alternatives
The old “eating vegan food is expensive” only really applies to a lot of prepared pre-packaged foods. On top of that a some of these foods are only available at health food or specialty stores.
So how can we make or find whole food vegan alternatives for things like expensive cashews, hard to find or overpriced tofu, JUST Egg or the elusive mung beans (moong dal), plant milks, and more? Here I offer up some of my favorites.
Read more below…
🔜 Coming Soon
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🍲 The Recipe: Low-GI Vegan Baked Potato Soup
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This recipe was originally posted on PlantBasedProof.com and you can find the full recipe and tips there.
no dairy, no eggs, no wheat, no nuts, no tree nuts, no shellfish, no seafood, no soy, no coconut, no salt added, no oil added, and no sugar added. Sesame free.
Low-GI Vegan Baked Potato Soup
Topped with crispy potato skin not-bacon bits, green onions, and a sour creamy sauce. Perfect for cold winter nights to warm you up!
🔪 The Recipe: Baked Potato Soup Recipe
⏲️ Estimated Time: About 25-35 minutes
🍽️ Servings: Around 3-4 servings (~$0.98/serving)
💵 Cost to make: Around $2.93 USD / $4.25 CAD / €2.86
🕹️ Difficulty: Easy - Partial Simmer & Serve
Serving size:
Serving size 1/3 of the recipe
Nutrition Facts:
🔥 254.0 Calories (12.7% DV, based on 2,000 calories)
🧈 4.0g Fat (6.2% DV of 65g)
- 🥓 Saturated Fat: 0.7g
- 🚫 Trans Fat: 0.0g
- 🌰 Polyunsaturated Fat: 1.3g
- 🥑 Monounsaturated Fat: 1.3g
🥚 Cholesterol: 0.0mg (0.0% DV of 200mg)
🧂 29.7mg Sodium (1.3% DV of 2,300mg)
🌾 45.4g Carbs (3.0% DV of 400g)
🥬 7.8g Fiber (27.7% DV of 28g)
- 🍬 Sugars: 3.1g (6.3% DV of 50g)
💪 12.0g Protein (23.9% DV of 50g)
🍌 1042.4mg Potassium (22.2% DV of 4,700mg)
🦴 51.8mg Calcium (4.0% DV of 1,300mg)
🔩 3.1mg Iron (17.2% DV of 18mg)🫰 Cheap Vegan Alternatives
Food deserts, shrinkflation, additives, and even disease outbreaks from commercial plant-based factories are all good reasons to look into cheaper and more common alternatives. They might not be perfect, but when cooked, prepared, and paired correctly these alternatives can be almost unnoticeable, or just good enough—which is often all that is needed.
I also suggest checking out this article on making plant-based milks, and subscribing to Plant-Based Times if you haven’t already.
The Alternatives Guide is a living document. I have so much more to add to it, but I want to have more photos, videos, and written recipes so keep checking back.
🔗 PbP Resources
The Science-Backed Research Links
Ingredients that Fight Disease - latest additions: Sunflower Seeds, Raisins.
The Research on Diet and Disease- latest update: Genetics / Epigenetics
Substack Exclusive Mini Health Posts
Cooking Articles, Guides & PDFs
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That’s all for today. Stay healthy and nourished!
Happy cooking!
-Chef Robert Leigh
plantbasedproof.com
contact@plantbasedproof.com
Thanks so much for the mention! That baked potato soup looks incredible, and the potato skin not-bacon . . . Genius. Definitely adding it to our list to try!