Salt & Wind Travel

Icelandic Vegetable and Oat Soup Recipe

Icelandic Vegetable and Oat Soup Recipe

Ashlae traveled to Iceland and spent weeks there uncovering the beautiful country.

Four of the five nights she was there she dined on a hearty Icelandic stew made from an assortment of vegetables and rolled oats.

Although it sounds like an unusual combination, she promises it’s as delicious and satisfying as it is nutritious, and chances are you’ve got most (if not all) of the ingredients in your kitchen.

A Few More Of Our Favorite Soups

Here are a few other popular soup recipes that are all able to be modified to be gluten free, plant based, and vegan:

Speaking of, be sure to check out our 50 top plant-based recipes for even more cooking inspiration!

Go stock up on all your cooking essentials then head into the kitchen, make this, and share it with us by tagging @saltandwind and #swsociety on social!

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Icelandic Vegetable and Oat Soup Recipe

Icelandic Vegetable and Oat Soup Recipe

This Icelandic Vegetable and Oat Soup recipe sounds too simple to be flavorful but it's anything but!
4.7 from 6 votes
Prep Time 20 minutes
Total Time 2 hours 40 minutes
Servings 4 Servings
Calories 179 kcal


  • 3 to 4 tablespoons extra-virgin olive oil
  • 1 small yellow onion finely chopped
  • 1 medium leek trimmed and thinly sliced
  • 3 to 4 garlic cloves minced
  • 10 cremini mushrooms thinly sliced
  • 3 to 4 medium carrots cut into 1/4-inch slices
  • 6 to 8 cups water or low-sodium vegetable broth
  • 2 medium Yukon Gold potato small dice
  • 2 cups cauliflower florets
  • 1 medium dried bay leaf
  • 1/4 cup old-fashioned rolled oats
  • 1 cup finely chopped kale optional


  • Cook The Onions And Leeks: Heat the olive oil in a large, heavy bottomed saucepan over medium heat. Once heated, add the onions and leeks; cook for 5 to 6 minutes or, until the onions are soft and transparent. Add the garlic and mushrooms, then cook for an additional 2 to 3 minutes.
  • Add The Remaining Vegetables: Add the carrots and sauté for 1 to 2 minutes, just until lightly fragrant, then cover with 6 cups of water. Add the potatoes, cauliflower, and bay leaf and bring to a boil. 
  • Simmer The Soup: Reduce heat to low, cover, and cook at a simmer for upwards of 2 hours. After at least one hour (or two if you cook it that long), stir in the oats and kale and continue cooking for 10 to 15 minutes.
    Season with a few heavy pinches of sea salt and serve with freshly ground black pepper. 



Serving: 1servingCalories: 179kcalCarbohydrates: 36gProtein: 7gFat: 2gSaturated Fat: 0.4gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 103mgPotassium: 1197mgFiber: 8gSugar: 7gVitamin A: 15308IUVitamin C: 103mgCalcium: 220mgIron: 3mg
Keyword Comfort soup, feel good soup, healthy soup
Tried this recipe?Mention @saltandwind or tag #swsociety!

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