Healthy Potato Leek Soup | Vegan

Healthy Potato Leek Soup is the best creamy soup recipe that is prepared with fresh leeks and Yukon gold potatoes.  This easy recipe is vegan, vegetarian, Whole30, and dairy-free since it has no heavy cream.  Make a double batch to store in the refrigerator or freeze for later!

Want a few other healthy vegan recipes?  You might also enjoy this Healthy Cauliflower Soup and this Cream of Asparagus Soup.

Creamy Potato Leek Soup Recipe – Healthy Classic!

Potato leek soup is a classic French recipe that is a blend of fresh leeks, creamy potatoes, and flavorful herbs.

While traditionally it is laden with dairy-filled heavy cream…

It can easily be made vegetarian, vegan, Whole30, and dairy-free with a few easy-to-find ingredients!  (And of course it’s already gluten-free!)

When I first tried this recipe I thought I was supposed to use the dark green part of the fresh leeks.

Man was that a disaster!

It wasn’t completely inedible – but it definitely had an underlying bitterness that no amount of salt could hide.

Then I learned how to properly prepare leeks.  It was actually so much easier than I thought!   (Learn How to Cut and Clean Leeks.)

And what resulted from that second attempt was a cozy, heartwarming, and comforting bowl full of creamy vegan soup!

Ingredients

Even though potato leek soup is typically made with heavy cream, you won’t miss it at all in this vegan version!

In fact, by using a healthier dairy-free cream you will feel so much better when you are finished eating.

Let’s take a look at the ingredients you will need:

• Leeks – Look for leeks that have more white part, are firm, and show no signs of yellowing.
  • Learn How to Cut and Clean Leeks if you don’t already know!
  • Do not substitute green onions for leeks in this recipe.  They are much more pungent and will overwhelm the dish!
• Potatoes – Yukon gold potatoes are the star of this recipe thanks to their super creamy and waxy texture.
• Garlic – An absolute must!
  • Garlic powder can be substituted, but is not recommended.
• Broth – A regular sodium vegetable broth was used when testing this recipe.
  • If you are trying to watch your sodium, feel free to use a reduced sodium broth.  You can adjust the salt to taste.
  • Vegetable broth, chicken broth, or chicken stock can be used interchangeably.
• Dried Herbs – A mixture of dried thyme and tarragon are used.  Feel free to use rosemary, basil, or oregano to change up the flavor a bit!
• Coconut Milk – Full-fat CANNED coconut milk is the replacement ingredient for heavy cream.
  • Aa lite coconut milk can be used if you’re watching your calories.  However, it will not come out nearly as creamy or flavorful.
• Lemon juice – Citrus helps to balance out the richness of the potatoes and coconut milk.
  • Make sure to add this at the end of cooking so it does not discolor or turn bitter.

Best Type of Potatoes

Yukon gold potatoes are the best type to use in this dish.

Since they are a waxy potato they have a smooth texture that blends beautifully in creamy soups.

Unlike their starchier counterparts, Russet potatoes are not quite as creamy and will leave you with a thicker consistency.  (Think of a baked potato soup!)

If you cannot find Yukon gold in your grocery store, you can also use red potatoes instead.

And if you absolutely must, a regular baking potato, or Russet, will work.  But just know you won’t get the same marvelously creamy texture of a more waxy one.

Cook’s Tip: The smaller you cut your potatoes, the more quickly they will cook.  The larger you cut the potatoes, the longer they will take to fully cook.

Preparing

Before you start cooking, you will want to prepare the fresh leeks.

To do this you will need to thinly slice the white part of the leeks and discard the dark green part.

Unlike green onions, the dark green part is actually quite bitter and will not taste good.

Once sliced, you will notice the leeks have quite a bit of dirt on them.

The easiest way to clean leeks is by immersing them in a big bowl of water.  Shake them around a bit until all of the dirt is removed.

If you would like to know more, you can learn How to Cut and Clean Leeks in this post.

How to Make

Much like other creamy soup recipes, this one consists of a few basic steps.

Here are the step-by-step instructions:

1. Add the leeks and olive oil to a large pot or Dutch oven over medium heat.
2. Sauté leeks for 8-10 minutes or until they become soft and tender. (Step 1 above.)
3. Add crushed garlic and continue sautéing for 1 minute. (Step 1 above.)
4. Pour vegetable broth into the post, making sure to scrape the bottom to loosen up any loose bits. (Step 3 above.)
5. Add potatoes, dried herbs, milk, and salt.  (Step 4 above.)
6. Bring to a boil.  Reduce heat to medium and cover pot with a lid.
7. Cook for 12-15 minutes, or until potatoes are tender.  Turn off heat.
8. Blend until smooth and creamy.  (Read more below about how to make it creamy.)
9. Stir in lemon juice and add additional salt, to taste.

Blending

There are multiple ways you can blend soup to make it super creamy.

A handheld immersion blender, large blender, such as a Vitamix, and a large food processor all work great.

• Immersion Blender – This is the best method to use.  You’re able to blend a lot of liquid and it makes it super smooth.  Also, you do not have to transfer hot liquids from one pot to another.
• Vitamix – The second best blending method since it can hold a large volume of liquid.  Just be careful when transporting the hot liquid.
• Food Processor – The least effective and more time-consuming method since you will have to purée in batches.  However, it will work if that is all you have!

Serving

The healthy potato leek soup is all blended up and ready to eat, but what should you serve it with?

What to serve with?

• Toasted baguette – So good when slathered in a little butter or olive oil before toasting in the oven.
• Homemade croutons – Cube up some bread, toss in oil, and then bake until crispy!
• Crackers – These are great for dipping.
• Salad – A big kale salad would pair beautifully.

FAQs

What part of a leek do you use for soup?

The white and light green part is the portion of a leek that is used in this recipe.  Discard the leafy green part since it is rather bitter in taste.

How long does potato leek soup keep in the refrigerator?

This comforting dish will last in the refrigerator when stored in an airtight container for 3-5 days.

Make sure you allow it to cool to room temperature before covering with a lid for the best flavor.

Can I freeze it?

Yes.  Potato leek soup freezes well for up to 4-6 months when stored in a freezer safe container.

When ready to eat, thaw in the refrigerator for 1-2 days before reheating on the stovetop or in the microwave.

Other Healthy Vegan Soup Recipes:

Instant Pot Potato Corn Chowder

Roasted Butternut Squash Soup

Roasted Tomato Basil Soup

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Creamy Potato Leek Soup | Vegan

Healthy Potato Leek Soup is the best creamy soup recipe that is prepared with fresh leeks and Yukon gold potatoes.  This easy potato and leek soup is vegan, vegetarian, and dairy-free since it has no heavy cream.  Make a double batch to store in the refrigerator or freeze for later!

Course Appetizer, Dinner, lunch, Soup

Cuisine American, French

Keyword dairy-free, easy, healthy, vegan

Prep Time 15 minutes

Cook Time 25 minutes

Total Time 40 minutes

Servings 6 servings

Calories 308 kcal

London Brazil

Ingredients

• 3 Tbsp. olive oil
• 2-3 large leeks about 5 cups chopped
• 4 cloves garlic crushed
• 2 lbs. Yukon gold potatoes peeled and cubed
• 6 cups vegetable broth regular sodium
• ½ tsp. thyme dried
• ½ tsp. tarragon dried
• 1 ¼ cup coconut milk canned, full-fat
• 1 ½ - 2 tsp. salt to taste
• 2 Tbsp. lemon juice

Instructions

1. Prepare leeks by thinly cutting and cleaning thoroughly.
2. Peel potatoes and cut into 1-inch cubes.
3. Add olive oil and leeks to a large pot or Dutch oven over medium heat.
4. Sauté leeks for 8-10 minutes or until they become soft and tender.
5. Add crushed garlic and continue sautéing for 1 minute.
6. Pour vegetable broth into the post, making sure to scrape the bottom to loosen up any loose bits.
7. Add potatoes, dried herbs, milk, and salt.
8. Bring contents to a boil. Reduce heat to medium and cover pot with a lid.
9. Cook for 12-15 minutes, or until potatoes are tender.

10. Turn off heat and blend soup until creamy using a handheld immersion blender.*

11. Stir in lemon juice and add additional salt, to taste.
12. Serve soup with a toasted baguette, croutons, or crackers and enjoy!

Recipe Notes

You can also use a Vitamix or puree in batches in a large food processor.

Nutrition Facts

Creamy Potato Leek Soup | Vegan

Amount Per Serving

Calories 308 Calories from Fat 162

% Daily Value*

Fat 18g28%

Saturated Fat 10g63%

Sodium 2091mg91%

Potassium 882mg25%

Carbohydrates 35g12%

Fiber 5g21%

Sugar 5g6%

Protein 6g12%

Vitamin A 1774IU35%

Vitamin C 30mg36%

Calcium 106mg11%

Iron 8mg44%

* Percent Daily Values are based on a 2000 calorie diet.