Celery Leaves And Potato Soup
This celery leaf and potato soup makes good use of the often discarded part of the celery: the tender inner leaves add a fresh, herbal note to a simple base of potatoes, garlic, and broth. As the potatoes soften, the soup turns naturally creamy without dairy, while the celery leaves brighten the finish and can be used as garnish. Cooking with “scraps” that are often discarded is a practical way to stretch ingredients and build flavor without waste. See swaps to make this hormone-friendly in perimenopause.
Simple, hormone-friendly recipes are just one part of what I do here at Finding My Fierce. If you’re a woman over 40 and want to learn about rebel wellness, feral confidence, perimenopause and reducing overwhelm, I’m your people. start here
Ingredients:
(see printable recipe card down below)
SERVINGS: 4 | Start to finish: 30 minutes
2 tbsp (30 ml) extra virgin olive oil
1 bunch scallions, white and light green parts only, coarsely chopped (about ½ cup / 75 g)
3 cloves garlic, chopped
2 cups (60 g) celery leaves, packed (from about 1 bunch of celery)
3 cups (450 g) peeled and chopped potatoes
3 cups (720 ml) low-sodium vegetable or chicken broth, plus more to thin
Salt and freshly ground black pepper to taste
Swaps and enhancements for perimenopause and insulin resistance:
Swap potatoes for 3 cups (300g) cauliflower florets
Finish off-heat with a swirl of Greek yogurt to add protein, probiotics and a velvety finish
Add 1 cup (30 g) white beans to increase protein and fiber
How to Make This
In a large soup pot or Dutch oven, heat the oil over medium high heat
Add the scallions and celery leaves. Reduce the heat to medium-low and cook for about 5 minutes or until wilted and reduced in volume
Add the garlic and stir
Add the potato and broth. Increase heat to medium-high and bring to a boil.
Reduce the heat to medium and simmer, covered for 15-20 minutes or until potato and other vegetables are fork tender.
Remove from heat. Using an immersion blender(stick blender), puree in the pot or use a blender or food processor to puree in batches. Add a little more broth if soup is too thick.
Season to taste with salt and black pepper and serve.
Real Talk About Celery Leaves
Celery leaves contain apigenin — a flavonoid that has been studied for anti-inflammatory, antioxidant, and mild blood sugar stabilizing properties. They also contain significantly higher concentrations of calcium, vitamin C, and magnesium than celery stalks. For perimenopausal women, magnesium is particularly relevant because it supports insulin sensitivity, sleep quality, and the HPA axis stress response.
Before You Go
This recipe came out of the same place where I write the rest of this blog: in a vintage RV parked in the woods next to a river, where I write about rebel wellness, fierce confidence, simple living and hormone friendly meals for women over 40 in perimenopause and menopause. If you’re interested to learn more about these topics, read my story or start here .
If this made meal time a little easier, leave a comment below or a review on the recipe card. Tell me what you swapped or what you added.
Melissa
Celery Leaves and Potato Soup
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 bunch of scallions (green onions)- white and light green parts only, coarsely chopped (about 1/2 cup)
- 3 cloves garlic - chopped
- 2 cups celery leaves - packed (from about 1 bunch of celery depending on its size)
- 3 cups peeled and chopped potatoes
- 3 cups low-sodium vegetable or chicken broth for a thick soup (it will thicken as it sits) add more to thin it out
- Salt and freshly ground black pepper - to taste
Instructions
- In a soup pot or this colorful Dutch Oven, heat the oil over medium high heat
- Add the scallions and celery leaves. Reduce the heat to medium-low and cook for about 5 minutes or until wilted and reduced in volume
- Add the garlic and stir, cook for 1 minute
- Add the potato and broth. Increase heat to medium-high and bring to a boil.
- Reduce the heat to medium and simmer, covered for 15-20 minutes or until potato and other vegetables are fork tender.
- Remove from heat. Using an immersion blender (stick blender), puree in the pot or use a food processor to puree in batches. Add a little more broth if soup is too thick.
- Season to taste with salt and black pepper and serve.
Notes
- You’ll need an immersion blender (this one also froths milk!), a food processor or a blender to make this soup—the leaves get hidden in the mixture and the potatoes give it the creamy texture without using dairy (dairy is listed, but optional)
- Don’t like celery? I am not a fan of eating it alone (even with a can of whizzy cheese) and I am pleasantly surprised by how delicious this soup is! I couldn’t stop eating it! It is similar in taste and texture to potato leek soup, but different
- A big slice of crusty bread can be used as a vehicle for getting the delicious soup into your mouth 😋. Of course I would use a spoon if you were dining with me, but my cats don’t give a hiss about my table manners
- The soup must be cooled before refrigerating. It can be re-heated on the stove top over low heat (or microwaved, but I choose not to use a microwave 😉)
Nutrition Facts
Calories
192.32Fat (grams)
10.76 gSat. Fat (grams)
3.16 gFiber (grams)
3.68 gNet carbs
17.7 gSugar (grams)
4.06 gProtein (grams)
4.3 gSodium (milligrams)
117.46 mgCarbs (grams)
21.37 gCholesterol (grams)
10.73 mgCalcium
93.72 mgFolic Acid
0 µgIron
0.98 mgMagnesium
33.94 mgPotassium
670.5 mgVitamin B12
0.08 µgVitamin C
8.91 mgVitamin D
0 µgVitamin E
1.42 mgVitamin K
40.69 µgNutrition info provided as a courtesy and basic guideline. The accuracy of the nutritional information for any recipe on this site is not guaranteed. View Nutrition Disclosure
