Go Back
–+ servings
aerial shot of potato leek soup in a bowl
Print Recipe
No ratings yet

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.
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes
Course: Soup
Cuisine: American
Servings: 4 adults
Calories: 182kcal
Author: Hina Gujral

Equipment

  • 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!

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