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This simple and savory Onion Potato Mug Soup will instantly transform a rainy afternoon into relaxing quality time. Packed with an assortment of vegetables, this vegan soup tastes amazing, and can be served by itself or with an assortment of extras.

Why make your own soup?

Many people will tell you that it’s hard to prepare a healthy and tasty soup by yourself. Many times we may end-up buying pre-cooked soups in the hope of “the perfect soup”.

Soon enough we forget how a real soup tastes like and we may even settle for instant dry soup instead. Nutritionally speaking, instant dry soup should not even be called soup, since it lacks even the most basic nutrients (essentially we’re talking highly processed foods here).

I’m here to tell you that it doesn’t have to be this way and I want to teach you how to make your own soup from scratch. Read on!

Two mugs with Onion Potato Soup on a table at sunset

This soup was easy to make

This is one of those soups that you’ll be able to easily prepare yourself, at home, without too much effort. Plus it’s going to make your entire kitchen smell superb!

This soup is quite literally perfect for those cold autumn days when you want to get into the cozy mood and recharge your batteries ….with a mug of soup.

I hope you’ll try this recipe because it’s:

Easy to Make
100% Natural
Great Hot
or Cold
Mug Friendly

Health benefits associated with this soup

  • This soup has immune system fighting capabilities because we’re using lots of red onion and garlic. If you didn’t knew, garlic and onion are two of the most potent “anti-cold” immune system boosting plants out there.
  • Fiber and Resistant Starch. When you cook using different veggies you essentially add soluble and insoluble fiber and resistant starch (another type of fiber) to your meal. Resistant starch is food for your gut bacteria, which simply makes your entire system work better. Insoluble fiber helps with bowel movement while soluble fiber is great for gut health as well as general health.
  • Carrots and Sweet Potatoes have lots of antioxidants but they also add texture and a lightly sweet taste to any soup. In fact, these yellow vegetables are delicious in type of any soup.
  • Let’s not forget the herbs and spices that will complete this soup in so many ways, from taste to health enhancing properties.
  • Using organic ingredients will add more nutrients to your soup. Personally, I like using organic veggies whenever possible, especially if my goal is to help my body fight an infection or when I simply want to enhance my immune system (which is all the time!).
Two mugs with Onion Potato Soup on a table at sunset

Tips for buying healthy plants

If you plan to cook healthy food, you have to buy healthy ingredients (in our case this means healthy plants). One of the best ways you can do this is to search for those plants that look natural (texture and color) and are usually smaller than average. Remember that price doesn’t always reflect quality and this is especially true when it comes to plants,

Read more: How to buy fruits and veggies on a budget

For instance, make it a habit in buying smaller fruits and veggies that don’t always look their best. This way you’ll get a healthier plant with fewer chances of having pesticides residue or other nasty chemicals sprayed on it. Too many of the fruits and veggies that we buy these days are chemically treated to last for weeks on the kitchen table. Those are the ones that you want to avoid… and most of the time they are big and shiny.

Personally I always avoid plants that look shiny and/or are bigger than average because they had most likely been treated with pesticides. These plants may look great on the outside but, even if you wash the chemicals away, their nutritional value will most likely be lower compared to regular size plants.

Think about it… Most of the plants are treated with various substances to make them bigger and grow faster. Right? While these chemicals may keep intruders away, the plants themselves don’t get a chance to develop naturally in their own natural rhythm. Right again! Therefore their nutritional value will always be lower compared to plants that develop naturally. I rest my case!

Good news is that buying healthy plants isn’t always expensive because these plants don’t look shiny and big as the other ones. Bottom line: those “ugly” plants don’t sell and so their price will always be lower. On top of that, since organic plants won’t resist on the shelf for ages, they are often on sale. That’s a double winner I guess!

How to cook Onion Potato Mug Soup

Ah! … cooking that simple soup that you’ve always wanted to cook by yourself.

This delicious mug soup is so easy to make that even a 7-year-old can do it (full details in the recipe card!):

  1. Prepare all the vegetables by peeling and cutting them into cubes.
  2. Add everything into a cooking pot. Optionally add 1/2 squash if you like it.
  3. Cover with water and bring to a boil until the carrots and potatoes are soft.
  4. Add chopped parsley and lovage. Add salt and let it simmer for 1-2 minutes.
  5. This soup is ready now! Remove from heat and serve.

If you make this soup, please let me know how it turned out for you and if you liked it. Take a picture, share it on Social Media and don’t forget to @refreshmyhealth so I can follow-up with you.

Enjoy this Onion Potato Mug Soup and share it with someone close … sharing is caring!

Are you a soup fan? Would you give this easy soup recipe a go? Let’s chat in the comments.

Healthy Onion Potato Mug Soup

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4 servings
Print Recipe
This simple and savory soup will instantly transform a rainy afternoon into relaxing quality time. It’s so easy to make and vegan, homemade and natural, and can be served in your favorite mug.


  • 3-4 medium white potatoes (cubed)
  • 2 small sweet potatoes (cubed)
  • 3 small carrots (sliced)
  • 1 bell pepper or kapia pepper (sliced)
  • 1 medium red onion (peeled and sliced)
  • 1 stick celery (sliced)
  • 1/2 jalapeño (sliced small)
  • 2-3 garlic cloves (plain or cut in half)
  • parsley or lovage (fresh or dried, as needed)
  • 1 tsp Himalayan salt
  • water
  • 1/2 squash (optional)


  • Prepare all the veggies by peeling and cutting them into cubes.
  • Add everything into your cooking pot. Optionally add 1/2 squash (peeled and cut into small cubes).
  • Cover with water and bring to a boil until the carrots and potatoes are soft enough to be eaten.
  • Add chopped parsley and lovage. Add salt and let it boil for 1-2 minutes.
  • Remove from heat and serve hot. Enjoy!
Course: Soup
Cuisine: Dairy-Free, Gluten-Free, Vegan, Whole30
Keywords: autumn soup, bell pepper, carrot, garlic, onion, simple soup, sweet potatoes, vegan soup, white potatoes
Author: Marcel Corbeanu
Marcel Corbeanu

Hi, I'm Marcel! I'm a health coach, I write about health and wellness and I love cooking healthy food with fresh and simple ingredients.

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