Potato Soup: Winter warmer with a high-protein twist

Who doesn’t love a good potato soup in Winter? This recipe was my solution to two seemingly unrelated dilemmas. The quest to give regular ol’ potato soup a protein injection (so that I could justify eating more of it) and finding more uses for my never-ending supply of fish stock during my two year addiction to the stuff. (I’m assuming I’ve topped up whichever nutrient my body needed, because I’ve recovered now.)

Potato soup, with a twist

Now outside of a traditional chowder, fish and potatoes aren’t the most obvious partners in soup, but trust me – homemade fish stock is the magic spark that leek and potato soup has been missing all this time! It’s not as fishy as one might think and gives this soup a delicious savoury edge.

If you’re new to making fish stock (or simply need a recipe), check out my beginners guide, here. But be warned, it’s very moreish once you get started making it at home.

A surprisingly nutrient-dense food

If you don’t think potatoes pull their nutritional weight – it’s time to think again. They are in fact loaded with potassium (more than bananas), vitamin C (more than tomatoes), B6, iron, manganese and fibre. They’re also full of carotenoids and flavonoids and have been associated with lowering blood pressure due to their kukoamine content. Kukoamine is now being studied for its neuroprotective effects and ability to neutralise endotoxin (which is the toxic waste produced in our gut by ‘bad’ bacteria).

Potatoes do belong to the nightshade family, so if you’re trying to reduce your alkaloid intake (folks with autoimmune issues), then removing the skin can help.

POTATO SOUPA family favourite

As is typical of most of my recipes, this one has evolved over several years, so that it no longer resembles the original incarnation. We now throw in coriander stems, although you can use the leaves or roots – whatever you have on hand. Cayenne pepper has replaced the chilli flakes and we also add a few leaves of finely sliced leafy greens from the garden.

And in terms of texture, this soup is versatile. It can be enjoyed as a chunky home-style soup or blended until smooth. We love it chunky. More interesting – less effort!

Potato Soup: Winter warmer with a high-protein twist

Rating: 51

Cook Time: 40 minutes

Potato Soup: Winter warmer with a high-protein twist

In terms of texture - this is a versatile soup. It can be enjoyed as a chunky home-style soup or blended until smooth. And because this recipe has evolved over several Winters, it no longer looks anything like my original photo!


  • 2 tbsp butter
  • 1 leek, finely sliced
  • ½ tsp chilli flakes or dash of cayenne pepper
  • ½ tsp caraway seeds
  • 5 medium potatoes (800g), cut into 2cm cubes
  • 1L unsalted fish stock
  • 1 bunch coriander stems, finely chopped
  • Large handful of parsley, finely chopped
  • ½ tsp salt
  • White pepper to taste
  • 1 tbsp fish sauce
  • 1 tsp apple cider vinegar
  • 2 tsp maple syrup
  • Optional: handful of leafy greens, finely sliced


  1. Heat the butter in a medium saucepan over medium heat. Sauté the leek, chilli flakes and caraway seeds for 5 minutes. Add the potatoes and sauté for another 5 mins, stirring occasionally.
  2. Add all other ingredients except the leafy greens and bring to the boil, then reduce heat and simmer for 30-40 minutes, until the soup has thickened and potatoes are very soft. 5 minutes before the end, add the leafy greens.
  3. Blending is optional, depending on which type of soup you’re in the mood for. Serve with a dollop of crème fraiche or sour cream.


I've not tried this recipe with any other type of stock, however I imagine it would work just as well with chicken if you don't happen to have fish stock on hand.

I hope you enjoy this recipe as much as we do! Let me know how you go in the comments below.

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  • Sue Crossman

    Hi Georgia,

    Firstly congrats to you & hubby, hope you are all doing well. It would be lovely to see a pic of your lovely family, we all love to see baby pics.

    Now for the question, how does a potato soup become high protein, it it just the addition of the stock?
    I’ve never made a fish stock, in fact before thermie I never made stock of any sort… oh how far we have come… So next time my son catches some king fish or mahi mahi i shall give it a whirl.

    All the best
    Sue Crossman xx

    • Hi Sue,

      Thanks so much. So smitten and loving every minute! Do you know we haven’t had a photo of the 3 of us since the day he was born? We’re very, very slack on certain fronts (but dedicated where it matters, I guess).

      Yes, you are right! Stock contains around 12g of protein per cup, so this soup is much more balanced than the regular kind. And if you can get fish THAT freshly caught – you should definitely make use of the bones and head! It’s the easiest stock of the lot and tastes the best too.

      G xx

  • Irena Macri

    This looks ridiculously cozy! I love that you use fish broth. I’ll have to try your recipe for it :)