I am sharing my absolute favourite recipe for a low-calorie, creamy potato leek soup that won’t derail your healthy eating goals.
Estimated reading time: 6 minutes
What if I told you that you could enjoy that same indulgent, creamy texture and deep, comforting flavour of potato soup without the caloric guilt? It’s not a trick, it’s simply smart cooking!
Myth Debunked: Low-Calorie Doesn’t Mean Low Flavour!
One of the biggest misconceptions about healthy eating is that it has to be bland or unsatisfying. This potato leek soup recipe It’s a testament to how healthy eating can be incredibly delicious and satisfying.
- Potatoes are your Secret Weapon: When cooked until tender and then blended, potatoes (especially starchy varieties like Russet or Yukon Gold) release their starches, naturally thickening the soup into a smooth, creamy consistency without the need for excessive fats.
- Aromatic Foundation: The gentle sautéing of leeks, thyme, and garlic builds a robust flavour base that permeates every spoonful.
- Quality Broth is key: Using a good quality, low-sodium vegetable stock (or chicken broth if you’re not keeping it strictly vegan) is crucial. It infuses the soup with depth right from the start.
- Blender Magic: An immersion blender or a stand blender is essential here. The process of blending emulsifies the ingredients, creating that signature silky texture that mimics a cream-laden soup.
Ingredients You’ll Need
- Potatoes like Russet or Yukon Gold or any other variety with good amount of starch.
- Leek (white and light green parts only) gives the subtle sweetness and caramelised flavour to the soup.
- Aromatics like thyme, onion, bay leaf, and garlic build the flavour profile.
- Olive Oil instead of butter to save calories.
- Vegetable Stock preferably homemade or store bought low sodium
- Seasoning of salt and pepper.
- Optional Garnishes: Fresh chives or parsley (chopped), a swirl of unsweetened plant-based milk (almond, or coconut) if desired for extra creaminess, grated cheddar cheese or a dollop of sour cream.
How to Make Soup
Prep Work:
- Cut off the dark green tops and the root end of the leeks.
- Finely chop the white and light green parts.
- Place the sliced leeks in a colander and rinse them thoroughly under cold running water, separating the layers to remove any trapped dirt or grit. Drain well.
- Remove the skin of potatoes and dice them into bite size pieces.
- Finely chop garlic and onion.
Sauté Aromatics:
- In a large, heavy-bottomed pot or Dutch oven, heat the olive oil.
- Add chopped leeks, onion, garlic, bay leaf, and thyme. Cook, stirring occasionally, until softened, translucent, and a sweet aroma is released about 2 – 3 minutes. Do not let them brown.
Add Potatoes and Liquid:
- Add the diced potatoes to the pot.
- Pour in the vegetable stock.
- Season with salt and black pepper to start.
Simmer and Blend:
- Bring the soup to a boil, then reduce the heat to low, cover, and simmer for 20 minutes, or until the potatoes are fork-tender.
- Remove the pot from the heat. Discard bay leaf and thyme (if using sprig). Carefully use an immersion blender to blend the soup directly in the pot until it is completely smooth and creamy.
- If you don’t have an immersion blender, carefully transfer the soup in batches to a regular blender (never fill a blender more than halfway with hot liquid) and blend until smooth, then return to the pot.
Season and Serve:
- At this stage, stir in the nutritional yeast (if using), or coconut cream or plant based milk.
- Taste the soup and adjust the seasoning as needed – you might need a little more salt, pepper, or even a splash of lemon juice for brightness.
- If you prefer a slightly thinner consistency, add a little more hot broth.
Garnish and Enjoy: Ladle the hot soup into bowls. Garnish with fresh chives or parsley, a swirl of coconut cream, or a dash of smoked paprika. Serve immediately and savour!
- Make it Heartier: For a more substantial meal, consider adding cooked white beans, chickpeas, or even roasted vegetables like carrots or parsnips.
- Crispy Toppings: A sprinkle of homemade croutons (baked, not fried), roasted chickpeas, or crispy fried onions (use an air fryer for a healthier option!) can add wonderful texture.
My Tried and True Tips
- Proper Leek Cleaning is Non-Negotiable: Don’t skip this step! Leeks are notorious for holding grit.
- Seasoning Throughout: Adding salt and pepper at different stages helps build layers of flavour. Always taste and adjust before serving.
- For Extra Creaminess (Still Low-Cal): A small amount (¼ to ½ cup) of unsweetened cashew milk, almond milk, sour cream, or coconut cream can be stirred in at the end for an even richer mouthfeel without significant calorie impact.
More Soup Recipes
- Green Goddess Soup
- Vegetable Barley Soup
- Tomato Couscous Soup
- Healthy Mushroom Soup
- Vegan Thai Coconut Soup
- Creamy Cauliflower Soup
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Potato Leek Soup Recipe
I am sharing my absolute favourite recipe for a low-calorie, creamy potato leek soup that won't derail your healthy eating goals.
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Servings: 4 adults
Calories: 182kcal
- stockpot or saucepan
- Blender
Ingredients
- 3 large size potatoes, peeled and diced
- 1 tablespoon olive oil
- 1 medium size onion, diced
- 1 whole leek, chopped
- 2 sprigs thyme
- ½ tablespoon minced garlic
- 1 bay leaf
- 4 Cup vegetable stock (get recipe)
- 1 teaspoon black peppercorns
- ½ teaspoon salt or to taste
- Handful of parsley, chopped
Instructions
- Cut off the dark green tops and the root end of the leeks. Finely chop the leek. Place the sliced leeks in a colander and rinse them thoroughly under cold running water, separating the layers to remove any trapped dirt or grit. Drain well. Remove the skin of potatoes and onion and dice them into bite size pieces. Finely chop garlic.
- In a large, heavy-bottomed pot or Dutch oven, heat the olive oil. Add chopped leeks, onion, garlic, bay leaf, and thyme. Cook, stirring occasionally, until softened, translucent, and a sweet aroma is released about 2 – 3 minutes. Do not let them brown.
- Add the diced potatoes to the pot. Pour in the vegetable stock. Season with salt and black pepper to start.
- Bring the soup to a boil, then reduce the heat to low, cover, and simmer for 20 minutes, or until the potatoes are fork-tender.
- Remove the pot from the heat. Discard bay leaf and thyme. Carefully use an immersion blender to blend the soup directly in the pot until it is completely smooth and creamy.
- At this stage, stir in the nutritional yeast (if using), or coconut cream or plant based milk. Taste the soup and adjust the seasoning as needed.
- Garnish with fresh chives or parsley, a swirl of coconut cream, or a dash of smoked paprika. Serve warm!
Recipe Notes:
-
- Refrigerator: Store in an airtight container in the refrigerator for up to 3-4 days.
- Freezer: This soup freezes very well! Pour cooled soup into freezer-safe containers or bags, leaving some headspace. It can be frozen for up to 2-3 months. Thaw in the refrigerator overnight and reheat gently on the stovetop, adding a splash of broth or water if needed to adjust consistency.
- Spice it Up: A tiny pinch of white pepper or a dash of cayenne pepper can add a subtle kick.
- If you don’t have an immersion blender, carefully transfer the soup in batches to a regular blender (never fill a blender more than halfway with hot liquid) and blend until smooth, then return to the pot.
Nutrition
Calories: 182kcal | Carbohydrates: 35g | Protein: 4g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 3g | Sodium: 1242mg | Potassium: 735mg | Fiber: 4g | Sugar: 4g | Vitamin A: 540IU | Vitamin C: 35mg | Calcium: 35mg | Iron: 2mg
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