Creamy Leek and Potato Soup Recipe - Healthnut Nutrition (2024)

Creamy Leek and Potato Soup Recipe

January 15, 2016

by Healthnut Nutrition

Jump to Recipe

  • Dairy Free

    DF
  • Gluten Free

    GF
  • Meal Prep Friendly

    MP
  • Plant Based

    PB

Now that winter has finally arrived, I feel like it’s only appropriate to feature a cold weather staple – a delicious soup recipe!Today I’m bringing you a creamy, dairy-free Leek and Potato Soup that I know will warm you right up. It’s the epitome of a comfort food taste without the dairy or fried foods. I feel like most people are or aren’t a soup person, there’s not much in between. In my case, I’m a total soup lover but I know that some people in my life *cough cough- my boyfriend Matt for example, always says he’s not. So it’s only a LITTLE funny that when I served up a bowl of this healthified Leek and Potato soup, he absolutely loved it and went back for more. I suppose he’s on the soup side after all! But, in his defence he does always say how Leek and Potato soup is his favourite if he has to eat soup, so I guess that helped it out too.

Creamy Leek and Potato Soup Recipe - Healthnut Nutrition (1)

I think the issue around whether people love, or don’t love soup is that they often think of it as a side and not an entrée so they assume it won’t fill them up. I tend to enjoy and make heartier soups so that they end up being a full meal in a bowl and I’m full and satisfied when I finish it. Even though this Leek and Potato soup may seem light and creamy, don’t be fooled because it’s packed with lots of veggies. This soup would be amazing served with a side salad or warm toast with sliced tomato and basil, and trust me it’s the perfect lunch combo.

The funny thing about leeks is that I only really buy them when I’m making my Leek and Potato Soup although I’m sure they have plenty of other uses (like my vegan apple chestnut stuffing recipe). I just don’t buy them that often, and probably like most people, I don’t use them for much more than making soup. Some people don’t even know what a leek is, so I always tell people they’re basically big green onions because they kind of look and taste like it in my onion (opinion to those that are paying attention!). When sautéed, they become soft, tender and add a mild onion flavour to any dish, which I guess is why they work great with potato.

Creamy Leek and Potato Soup Recipe - Healthnut Nutrition (2)

Even the pickiest eaters in your family will enjoy this soup as it doesn’t contain any overpowering flavours. Everything works so well together to create a balance of flavours. Because of this, I think it works great as a starter to almost any meal since it will compliment pretty much anything without overpowering it. Or of course, you can have a giant bowl to enjoy as your whole meal, I won’t judge.

Creamy Leek and Potato Soup Recipe - Healthnut Nutrition (3)

Have I turned you into a soup lover yet? Make this soup and try it out for yourself, you will love it! If you can, I highly suggest using a high-speed blender like a Vitamix. I did in this video, and the soup comes out restaurant style quality. A high speed blender will help you create the silkiest soup you’ve ever had! It was so creamy I didn’t even have to add in the coconut milk, which I usually do. If you’re looking into purchasing you’re own Vitamix blender you can use my affiliate code:06-015 for FREEstandard shipping.

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I hope you enjoy making this creamy Leek and Potato Soup and don’t forget to share this recipe with your friends and family.

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Recipe

Leek and Potato Soup

A delicious creamy dairy free Leek and Potato Soup.

Prep Time: 10 minutes mins

Total Time: 50 minutes mins

Ingredients:

Ingredients

  • Makes 10-12 cups
  • 2 leeks sliced*
  • 1 shallot sliced
  • 4 cloves garlic minced
  • 6 medium potatoes chopped**
  • 6 cups of low sodium chicken or vegetable broth
  • 1 tbsp chives finely chopped + ½ tbsp. for garnish
  • 2 sprigs of fresh thyme
  • 1 dried bay leaf
  • 2 tbsp extra virgin olive oil
  • 1 tsp chunky sea salt
  • ½ tsp ground black pepper

Creamy Leek and Potato Soup Recipe - Healthnut Nutrition (6)

category:

serves:10

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Instructions:

  • In a large soup pot on medium heat, add in your olive oil, onion, garlic and leek and sauté for 5- 10 min, keep stirring until leeks are soft.

  • Next, add in chopped potatoes, broth, and spices, stir and bring to a boil. Once you’ve reached a boil, lower the temperate to low and cover for 30-40 minutes until potatoes are fork tender. Stir occasionally so nothing sticks to the bottom of the pot. I like to leave it simmering for an extra 10 minutes longer once the potatoes are cooked so the flavor and spices can combine really well.

  • Once your soup has fully cooked, turn off the heat and allow to sit for 10-15 min. Transfer soup to a high speed blender, I used a Vitamix. Blend until well pureed, you will probably have to do it in at least 2 batches based on the yield of this recipe.

  • Once your soup is smooth, you can transfer it back to your soup pot or a fancy soup serving bowl and garnish with the remaining chives.

Notes

*watch the video to see how to properly clean and cut your leeks.
**I like to leave the peel on as it’s full of nutrients and fibre. Just make sure you wash them well and use organic potatoes. If using non organic then you should peel them to avoid pesticide exposure as potatoes are one of the dirty dozen.

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Creamy Leek and Potato Soup Recipe - Healthnut Nutrition (10)

Leave a comment

    13 comments

  1. Creamy Leek and Potato Soup Recipe - Healthnut Nutrition (11)
    This was really delicious and easy!

    Reply

  2. Creamy Leek and Potato Soup Recipe - Healthnut Nutrition (12)
    I made this soup today. I can tell…it’s my favourite cream soup ❤

    Reply

  3. Help! When I use vitamix tó make creamy soup Or puree specially when using potatoes it turns gummy! Have you had this problem Can you tell me if you wait for it to cool off or what speed do you use ? Any ideas ?!?

    Reply

    • I had the same issue , otherwise it was good. I would appreciate some suggestions/help. I used my Vitamix to blend mine, should I use my immersion blender.?

      Reply

  4. […] dinner, I am making my Creamy Leek and Potato Soup Recipe AND some delicious garlic-y bruschetta with creamy goat cheese.To make this bruschetta, preheat […]

    Reply

  5. can i freeze half of this for later?

    Reply

    • Hi Alexandra, definitely! I hope you enjoy this recipe!

      Reply

  6. I was looking for a good recipe for potato leek soup and I found your great dairy free recipe. I am a country girl who has been cooking a long time and applaud you for a nutritious healthy website. Your potato leek soup recipe is easy, well explained and demonstrated. Today its cold here in Vermont and I will be serving my family this soup tonight, yummy.
    Thank you for such nutritious recipes and information.

    Reply

  7. Does it freeze well?

    Reply

    • Yes! All you have to do is add a bit of water when heating up if its too thick 🙂

      Reply

  8. I like your Potato Soup Recipe; I wish I could perform same as you cook a Potato Soup. This would truly help me a lot… Thanks for the recipe! I will revisit again to your site in case you continue posting this type of brilliant recipe such as this.

    Reply

  9. I am also a huge fan of eating potato skins! They taste amazing and are full of healthy nutrients. Great soup recipe! I’m not the biggest fan of potatoes, so I’d probably swap with parsnips or even pumpkin!

    Reply

    • Sweet potatoes or butternut squash would be yummy as well 🙂 Let me know if you try it out!

      Reply

Creamy Leek and Potato Soup Recipe - Healthnut Nutrition (2024)

FAQs

What is the nutritional value of leek and potato soup? ›

Nutritional Information
Each serving providesAmount in grams
Energy697 kilojoules/165 kilocalories
Fat0.4
Saturates0.1
Sugar2.6
1 more row

What are the health benefits of leek soup? ›

Health Benefits Of Leeks

Allicin, one of these sulfur compounds, neutralizes free radicals. Hence, it makes leeks a potent anti-inflammatory food. Allicin also protects us against viruses and cancer and supports heart health. Leeks are high in inulin, a soluble fiber that benefits our colon health.

How many calories are in potato leek soup cream? ›

Tim Hortons
Nutrition Facts
For a Serving Size of 1 bowl (284g)
How many calories are in Cream of Potato Leek Soup? Amount of calories in Cream of Potato Leek Soup: Calories 230Calories from Fat 99 (43%)
% Daily Value *
How much fat is in Cream of Potato Leek Soup? Amount of fat in Cream of Potato Leek Soup: Total Fat 11g-
16 more rows

How many carbs in a cup of potato leek soup? ›

Waitrose Potato & Leek Soup In A Cup (1 serving) contains 18.2g total carbs, 17g net carbs, 2.4g fat, 1.1g protein, and 95 calories.

Are leeks very healthy? ›

They are high in vitamin K, which is important for blood clotting and bone health. They also contain vitamins A and C, which are important for a healthy immune system and skin. Leeks are also a good source of folate, a B-vitamin that's essential for cell growth and development.

Do leeks lose nutritional value when cooked? ›

Leeks, like many other vegetables, are best eaten raw because they tend to lose their beneficial properties once cooked.

Are leeks anti-inflammatory? ›

Leeks are rich in flavonoids, especially one called kaempferol. Flavonoids are antioxidants and may have anti-inflammatory, anti-diabetic, and anticancer properties, as well as other health benefits.

Is it OK to eat leeks everyday? ›

Leeks are a healthy food and, like most foods, can be eaten in moderation as part of a balanced diet. Eating large amounts of leeks, however, can have some negative effects. First, leeks are high in fiber and can cause digestive discomfort, bloating, and gas if consumed in large amounts.

Are leeks healthier than onions? ›

Nutrition. In terms of what's good for you, both leeks and green onions have tons of vitamins and nutrients, but overall, leeks are more nutrient dense, with more fiber, and much more of manganese, Vitamin K, Beta Carotene & Iron.

Is leek soup good for a diet? ›

The diet leek soup is super-low in calories and contains a good amount of vitamins and fibre. It is also a natural diuretic that helps your body expel excess water.

How many calories in a large bowl of potato and leek soup? ›

Basic Leek and Potato Soup Calories

A basic leek and potato soup will have potatoes, leeks, olive oil and reduced-fat milk. A one-cup serving contains 101 calories as well as 2 grams of fat, 20 grams of fat and 2 grams of protein, per the USDA.

How much fat is in leek and potato soup? ›

Leek & potato soup
NutrientUnit
kcal252
fat18g
saturates11g
carbs18g
4 more rows

Are leeks full of carbs? ›

Some root vegetables, such as scallions (green onions) and leeks can be used in soups. A half-cup of raw scallions has 3.7 grams of carbs,13 but when used as a garnish for a salad or to flavor a soup, you may not even need a full serving. Similarly, raw leeks have 6.4 grams of carbs per half-cup.

Do leeks have a lot of carbs? ›

One cup of raw leeks contains 54 calories, 13g of carbohydrates, 1g of protein, 2g of dietary fiber, and no dietary fat. Leeks are high in vitamin A (one cup offers 30% of your daily requirement), and they're a good source of vitamin C, vitamin K, and vitamin B6, as well as the minerals iron and manganese.

How does leek soup diet work? ›

If you're very hungry, you can eat a half-cup of the cooked leeks themselves, but the general idea is to forgo solid foods for the 48 hours and drink only the soup during the two-day fasting period that constitutes the leek soup diet. Some recipes call for adding some flavorings, such as salt, lemon or parsley.

What is the nutritional value of leeks? ›

Nutritional Information
Per 100g (raw)
Calories22kcal
Protein1.6g
Carbohydrate2.9g
Fat0.5g
1 more row

Are leeks better for you than onions? ›

Nutrition. In terms of what's good for you, both leeks and green onions have tons of vitamins and nutrients, but overall, leeks are more nutrient dense, with more fiber, and much more of manganese, Vitamin K, Beta Carotene & Iron.

Do leeks have a lot of nutrients? ›

Leeks are rich in vitamins A, B1, B2, B3, B9 (folic acid) and C, and have numerous medicinal properties. For example, it helps protect against the risk of certain cancers in the same way as other fresh, colourful vegetables, as shown in numerous nutritional surveys.

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