for those wanting just a bit more

Potato, Courgette and Onion Soup

Potato, Courgette and Onion Soup

with crisped Dillisk

bowl of yummy potato comfort
Topping the soup with crisped dillisk doesn’t just add flavour it adds a good boost of iron as well. Great for the colder months…

This soup is very easy to make and so comforting. It’s really nursery food that adults can enjoy too; a milky mash of potato, courgette and onion, with some rosemary, thyme, salt and pepper.

I’ve actually been making this soup for years but didn’t think of adding it here before because so many people make their own version of this. Then recently there seemed to be a lot of talk in the media about people eating less potatoes (that’s the kind of story that gets attention in this country). Apparently people are eating less potatoes than they used to and this is being attributed to people wrongly believing that potatoes aren’t good for you.

I love potatoes, always have and presumably always will but I myself found that in the last 10 years or so I was eating less potatoes than I used to. This is not because I don’t know how good potatoes are nutrition-wise, this is because cooking pasta or rice is that tiny bit quicker because you don’t have to peel them or anything. I suspect this is the reason most people have stopped having them with every main meal – people generally take the easiest option even if it may not be the best one.

Since going gluten-free pasta is off the menu (and I love pasta too!) so I have started eating more potatoes again. I like rice but I do like a bit of variation and while quinoa is a very good option it’s not quite as comforting on a chilly autumn or winter evening as say a lovely baked potato, or a beautiful bowl of creamy mash.

But enough about the potatoes, there are also courgettes and onions in this. Courgettes are full of soluble fibre, among other things, and onions are also very good for you apparently (but best when raw or lightly cooked, which is not the case here). It is also very rich in milk and butter.

Dairy is something that I have to consume in moderation. I think dairy suits some people very well and they benefit a lot from including it in their diet, some people it doesn’t agree with at all and should avoid it completely, and some people like me can eat some of it and do (because I love lots of dairy products) but eating a lot will give you trouble – like for instance sinus trouble. I think it’s very important to listen to body and go with whatever it’s telling you.

I’m not sure how much nutrients I actually absorb from whatever dairy I eat but to be honest I eat it because it usually makes things taste yummy. And I love milky or creamy mashed potato, not just for the taste, but because it makes me so peacefully sleepy. You might say that’s a sign that I’m intolerant to it. I say “Sorry what? I just dozed off there…”

For both sides of the “is dairy good for you?” debate I found this helpful little article. Personally, I think it’s a case of one size does not fit all and even if it isn’t one of your superfoods, it still is a part of many wonderful dishes I love. Like this simple little one.

I know not everyone is a fan of seaweed but you really should try dillisk with mashed potato they go together really well and dillisk is packed with iron, zinc and potassium making it a great addition to any winter dish.

If you do decide to add it as a crisp topping to the soup, first you rinse the seaweed well making sure there isn’t any sea shore debris stuck to it, then place it on a lightly greased pan under a hot grill for just long enough for it to crisp up. This happens very quickly, so do keep an eye on it. I didn’t first time and it really smokes when it burns…

ingredients for potato, courgette and onion soup
Potatoes, courgettes, onions, thyme, rosemary, butter, milk, salt, pepper, some oil and dillisk.
Heat a little oil on a gentle heat and add a pat of butter.
Heat a little oil on a gentle heat and add a pat of butter.
sweat the veg
Add the courgette,onion and herbs to pot and sweat for 5 – 10 minutes.
pot of potatoes, courgettes and onions boiling
Add the potatoes to the pot with just enough water to barely cover them.
simmer the potato, onion and courgette
Once it’s come to a boil, reduce the heat, cover the pan and simmer for 10 – 15 minutes until you can easily pass a fork through the potato slices.
Once you can pass a fork through the potato slices and get little to no resistance, turn off the heat.
Once you can pass a fork through the potato slices and get little to no resistance, turn off the heat.
Add in another pat of butter and add a good glassful of whole milk. Mix and mash in gently with a fork. If you want it totally smooth you could use a blender but this actually tastes more comforting when it's a bit lumpy. Don't know why...
Add in another pat of butter and add a good glassful of whole milk. Mix and mash in gently with a fork. If you want it totally smooth you could use a blender but this actually tastes more comforting when it’s a bit lumpy.
dillisk on a baking pan.
Rinse the dillisk well to ensure that its free from any sea-shore stuff. Place on a lightly greased plan and grill until crispy. Takes less than a minute – don’t take your eye off it.
Bowl of dairy rich potato, courgette and onion soup topped with crisped dillisk.
So tasty, so comforting and so full of goodness – dairy-rich potato, courgette and onion soup topped with crispy dillisk.

This is one of my favourite abitmoreveg recipes – it’s just a bowl of comfort. Hope you like it too. And definitely add in the dillisk.

Get the full recipe here >>

More Vegetarian recipes using Seaweed from around the web

Matcha Seaweed Soup With Egg Yolk And Rice For Breakfast from the Tasty Food Lover

It’s full of protein and nutrients, and it’s even got some good carbohydrates in there. And – it’s got a (the healthiest type of) caffeine hit to help you start the day. I think this might be the most interesting and unusual healthy breakfast I’ve ever come across. Am I going to make it? After stumbling into the door frame on my way into the kitchen, am I go to make myself a hearty bowl of soup? Making coffee in the morning feels like an accomplishment for me. So no. But I’m really hoping some cafés start making this or something like it. I really really want to try this.

Simply Recipes – Kale with Seaweed, Sesame and Ginger

This sounds so good it’s making me consider buying some kale. I’ve never bought kale. I know. A shocking admission. Of course I’ve bought things that contain kale – that’s unavoidable – but I’ve never bought kale in a supermarket. I’ve never made anything with kale. I don’t even dislike it. I think it’s because it’s in green goddess juices and something inside me said “No, cabbage is many good things but I refuse to connect it with being a goddess”. I refuse to make a juice with cabbage. I’ve tasted a green goddess juice made by someone else and it was really good. But still. No.

But this sounds like exactly the kind of kale dish I’d love. With sesame and ginger what else could it be only yummy?

Good Food’s New potatoes with seaweed and garlic butter

Simple but so tasty. I love garlic cheese chips. I haven’t had them in years – but hot crispy thick cut fries topped with garlic mayonnaise and grated mild cheddar cheese … yumm! Swap the chips for new potatoes and the cheese for seaweed and you’ve got an equally tasty but much more nutritious dish. OK it’s quite different really – but this is definitely something I’m going to make.


This is a tasty sounding side dish of seasoned coarse seaweed. Apparently doljaban muchim is a type of coarse seaweed. Can you buy it in Ireland? Possibly in an Asian supermarket. I’m not sure. I might use a packet of sea salad – you know one of those packets that a mix of different seaweeds? Maybe wakame would be a good substitute…

Carrageen Moss Pudding from Epicurus

Like a vegetarian version of panna cotta, this makes a lovely creamy jelly-like dessert. It can be made vegan by substituting nut milk or coconut milk for the cow’s milk. Hazelnut milk could be especially gorgeous.

Oh yet another one I just have to make. And would you look at that photo – I want to just reach in and grab a spoonful.