Potato Leek Soup

5 from 9 votes

This healthy Potato Leek soup is a simple classic recipe made with potatoes, leeks, garlic and broth - a smooth and creamy vegetarian soup!

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This potato leek soup is a creamy, velvety, soul-warming bowl that you will love during colder months. There’s just something about warm pureed soup that is so soothing, fulfilling and tasty. Check out my healthier swaps for making the soup without any flour, cream or butter so it’s lower in calories and fat.

 healthy potato leek soup in a bowl with a slice of toasted bread

Ingredients & substitutions

  • Oil: For cooking. I like to use olive oil, but canola or vegetable will work well.
  • Leeks: Leeks add a nice mild onion flavor to the soup. They are high in vitamins A, C and K and are a great source of fiber.
  • Garlic: Use freshly minced garlic for the best flavor.
  • Potatoes: Potatoes are a great ingredient to include in your well balanced diet. They are rich in antioxidants and lots of nutrients.
  • Seasonings: Salt, pepper, thyme, bay leaves.
  • Broth: I use a vegetable broth to keep this recipe meat-free, but you can also make it with chicken stock if you prefer.
  • Sour cream: Sour cream is a great way to get that creamy texture without the need for unhealthier heavy cream. I prefer to use full fat, but you can use low fat if you prefer.
 healthy potato leek soup in a white bowl

How to make potato leek soup

  1. Cook the leeks in the oil until they soften.
  2. Add the garlic, potatoes, thyme, salt and pepper.
  3. Combine and cook for a few minutes.
  4. Add the stock and bay leaves and simmer.
  5. Blend smooth and stir in the sour cream.
  6. Serve!
healthy potato leek soup in a white bowl next to a spoon

Tips to make this recipe

  1. Use starchy potatoes like Yukon Gold or Russet for this soup. The starchy potato will break down more easily than a waxy potato, and give it a smoother texture.
  2. Cook the soup in a heavy bottomed pot or Dutch oven. This will distribute the heat more evenly so you won’t get hotspots that can burn the bottom.
  3. If making ahead of time, let the soup cool completely before storing it.
  4. The easiest way to blend the soup is with an immersion blender. You can use a stand mixer if you need. Blend it in portions and be careful as it will be very hot.

Frequently Asked Questions

How long does it keep?

Once you have made the soup, transfer it to an airtight container and it will keep well for around 4 days in the fridge. Reheat it gently on the stovetop or in the microwave for 3 minutes, stirring halfway through.

Can you freeze it?

Yes, this soup will freeze well for up to 3 months. Give it a good stir before and during reheating so that the sour cream doesn’t separate.

What do you serve it with?

I like to enjoy this soup with some toasted crostini for a really warming and filling meal. It’s great with garlic bread or a nice fresh side salad. This is great for a full meal, but can easily be served as a sit down appetizer too.

This healthy potato leek soup is a simple classic recipe that's made with potatoes, leeks, garlic and vegetable broth. For healthy swaps, I use olive oil instead of butter, use sour cream instead of heavy cream and skip the flour. It makes a smooth, creamy and velvety soup that's nourishing for your body and soul!

To add a bit of spring into the soup, serve it with some fresh herbs on top. The fresh tastes compliment the mellow creamy healthy potato leek soup. And make sure to try my crouton recipe to add to the soup!

For more vegetarian soups:

If you’ve tried this healthy-ish feel good Healthy Potato Leek Soup recipe or any other recipe on FeelGoodFoodie, then don’t forget to rate the recipe and leave me a comment below! I would love to hear about your experience making it. And if you snapped some shots of it, share it with me on Instagram so I can repost on my stories!

Healthy Potato Leek Soup

This healthy Potato Leek soup is a simple classic recipe made with potatoes, leeks, garlic and broth – a smooth and creamy vegetarian soup!
5 from 9 votes
Servings 6 servings
Course Soup
Calories 242
Prep Time 5 mins
Cook Time 55 mins
Total Time 1 hr

Ingredients
  

  • 2 tablespoons olive oil
  • 4 large leeks white and light green parts only, roughly chopped (about 5 cups)
  • 3 garlic cloves minced
  • 2 pounds Yukon Gold potatoes peeled and chopped
  • 1 teaspoon salt
  • ¼ teaspoon black pepper
  • ½ teaspoon dried thyme
  • 6 cups low sodium vegetable broth
  • 2 bay leaves
  • ½ cup sour cream
  • Fresh watercress for serving
  • Toast/crostini for serving

Instructions

  • Heat the oil in a large stockpot or dutch oven over medium heat.
  • Add the leeks, and cook, stirring occasionally, until the leeks begin to soften, about 10 minutes. Next, add the garlic, potatoes, thyme, salt and pepper, and cook for about 5 minutes.
  • Add the vegetable broth and bay leaves, and bring to a boil. Reduce the heat to low, and simmer for 30 to 40 minutes, or until the vegetables are tender.
  • Use an immersion blender to blend until smooth and consistent without any vegetable chunks. Fold in the sour cream and adjust seasoning to your taste.
  • Serve with fresh watercress and toast, if desired

Notes

Storage: Store any leftovers in an airtight container. They will last about 4-5 days in the fridge.
Freezing Instructions: You can also freeze the soup in for up to 3 months. To re-heat, thaw in the fridge overnight and microwave until heated through. Or simply microwave straight from the freezer until heated through.
Nutritional Data: Please note that the nutrition label provided is an estimate based on an online nutrition calculator. It will vary based on the specific ingredients you use. 

Nutrition

Serving: 1g, Calories: 242kcal, Carbohydrates: 31g, Protein: 9g, Fat: 10g, Saturated Fat: 3g, Cholesterol: 9mg, Sodium: 501mg, Potassium: 967mg, Fiber: 4g, Sugar: 3g, Vitamin A: 1110IU, Vitamin C: 25mg, Calcium: 114mg, Iron: 6.7mg

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healthy potato leek soup in a white bowl next to a spoon

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