This Leek Soup Without Potatoes is deliciously creamy, super easy to make and so comforting. I have been making potato leek soup for years…and I loved it, but it was so heavy…so I dreamed up something super similar….but better! Say goodbye to your traditional potato leek soup recipe and hello to a lighter, healthier vegan leek and cauliflower soup, without dairy and without the potatoes.
This post has been updated from the original posted March 5, 2018.
Ingredient Notes
- Leeks: Subtle oniony flavor that’s kinda sweet and a bit earthy. Scallions or onions would be a good substitute.
- Cauliflower: Cauliflower has less carbs and more nutrients than potatoes. When cooked and pureed, it gives the same creamy texture though. A great low carb substitution for traditional potato leek soup. Frozen cauliflower will also work in this soup recipe.
- Parsnips: Another great potato swap! Parsnips are rich in iron, potassium, magnesium, copper, zinc and phosphorus….plus fiber and anti-inflammatory properties. They have a subtle, earthy, kinda spicy flavor that really enhances this soup.
- Vegetable broth: It’s easy to make homemade veggie broth. I keep it stocked in my freezer, ready to use as a simple swap for chicken broth.
- Miso: Plant based flavor booster. I use it in my vegan split pea soup too.
- Garlic, onion, spices, fresh thyme: A wholesome way to add flavor, so you don’t have to rely on more oil, sugar, salt.
How to wash leeks
Leeks tend to hold a lot of dirt in their layers…follow these easy steps to be sure that soil isn’t transferred into your soup.
- Trim off the root end and the woody green part. You can leave the green that is pliable.
- Cut lengthwise in half.
- Rinse well, pulling apart the layers if necessary, until all the dirt is dislodged.
How to make it
Prep all veggies before you begin. You’ll need a chef’s knife and wooden cutting board, dutch oven or large pot and an immersion blender to make this recipe.
Step 1: Wash leeks as described above and then thinly slice. Dice the onion.
Step 2: Trim and peel parsnips, then slice in ½″ pieces. Slice the celery in ½″ pieces as well.
Step 3: Trim leaves off cauliflower and then roughly chop. It’s going to get pureed later, so it doesn’t matter if you have beautiful florets or not.
Step 4: Smash garlic cloves to remove papery outer layer. Then roughly chop.
Step 5: Heat large soup pot or dutch oven over medium-high heat. Saute chopped leeks, onions, celery and parsnips with salt, pepper and turmeric. Use olive oil or a couple tablespoons veggie broth to saute the veggies an oil free soup.
Step 6: Add garlic and mix well. Then add cauliflower, veggie broth and fresh thyme sprigs. Bring to a boil, then reduce to medium heat and simmer for 15-20 minutes, until all vegetables are soft and tender.
Step 7: Measure ½ cup water and 1 tablespoon light miso paste.
Whisk together until miso is totally dissolved.
Step 8: Remove thyme stems. Pour the whisked miso into the pot.
Step 9: Use an immersion blender to puree soup until desire creamy consistency is achieved.
Garnish with fresh thyme leaves or sliced green onions.
Debra’s Pro Tips
- If you’re looking for a super smooth texture, puree in a high speed blender. You’ll likely have to do this with half of the soup at a time. Otherwise, an immersion blender is easier and will still give a creamy consistency.
- Save time: Use frozen cauliflower florets to save time on prep. Use cauliflower rice to save time on cooking!
- Use fresh thyme sprigs for super flavor…but be sure to take the woody stems out before blending.
- Garnish with shitake mushrooms that have been sauteed with salt and pepper for some additional umami satisfaction. Or, sprinkle in some thinly sliced scallions, crushed red pepper, or fresh thyme leaves.
- Enjoy steaming hot in the winter or serve this as a cold soup for a refreshing summer treat.
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📖 Recipe
Dairy-free Leek Soup without Potatoes
Equipment
Ingredients
- 3 leeks washed and thinly sliced
- 3 ribs celery thinly sliced
- 1 small onion diced
- 2 large parsnips Trim, peel, chop.
- ½ teaspoon sea salt
- ½ teaspoon white pepper
- ½ teaspoon turmeric
- 3 cloves garlic roughly chopped
- 1 head Cauliflower roughly chopped
- 8 cups veggie stock
- 8 sprigs fresh thyme substitute 1 teaspoon dried thyme
- 1 Tablespoon light miso paste whisked into ½ cup warm water.
Instructions
- Prepare veggies: Slice leeks in half lengthwise and thoroughly wash and dry. Then thinly slice. Slice celery and dice onion. Peel, trim and chop parsnips. Roughly chop cauliflower. Smash garlic cloves to peel and then roughly chop.
- In a large stock pot, saute leeks, onion, celery, parsnips, salt, pepper, and turmeric over medium heat until veggies are soft. Use water, vegetable broth or olive oil, as you usually would.
- Stir in garlic until fragrant. Stir in the cauliflower and vegetable stock (if there's not enough to completely cover veggies, add enough water to cover) Add thyme sprigs, and bring to a boil.
- Reduce heat and bring to a simmer over medium heat for 20 minutes, until cauliflower is soft enough to pierce easily with a fork.
- Whisk miso into ½ cup warm water, then stir into the pot of soup.
- Remove thyme stems and puree soup with immersion blender or in batches using food processor or regular blender.
- Taste for seasoning, adding more S+P as needed.
- Garnish with sliced green onions, and crushed red pepper.
Notes
How to store and freeze soup
- Store in the fridge in an airtight container for up to a week or the freezer for 3 months.
- Use wide mouth mason jars or freezer safe zip top bags.
- Soup will expand when it freezes. Leave 1-2″ space to allow for expansion.
- Label containers with name of soup and date.
- Reheat on the stove over medium-low heat until heated through.
Nutrition
Note
The nutrition calculations were done using online tools. To obtain the most accurate representation of the nutritional information in any given recipe, you should calculate the nutritional information with the actual ingredients you used. You are ultimately responsible for ensuring that any nutritional information is accurate, complete and useful.
Gloria
OK…so this may sound weird…but I love cutting leeks!! YES!! I really do. There is something I like about the “crunch” as the knife slices through it. Sometimes they do make me cry….but I could cut them all day long. Now, as for your soup…this is comfort food in a bowl. Love the flavour combination, and I bet it tastes even better the next day.
Sean@Diversivore
I actually kind of love cutting leaks too. Even cleaning them. I think it’s because they go from dirty to perfectly clean so nicely…
Debra Klein
I totally agree. Something meditative about it for me.
Debra Klein
Yes….the flavors intensify after the soup sits for a day or two….and yes, comfort food for sure.
Sarah
I make potato leek soup fairly often (Julia Child’s potato leek soup!) and it is SO GOOOOOOD! I love the idea of swapping the potatoes for cauliflower– what a healthy and yummy idea! I think Julia would approve– cauliflower can have such an amazing flavor. YUM
Debra Klein
Oh, if Julia were still alive, I think she would embrace healthy swaps.
michele
Im a new convert to cauliflower…..I cant believe how many things Im able to use it in for the health benefits and not sacrifice filling up. Id never thought to use it instead of potatoes…what a perfectly delicious way to lighten up a heavy potato soup! Definitely will be making this when it gets a little cooler here! Thanks
Debra Klein
Cauliflower is a great sub, not only in soups but in smoothies and for grains too. Its neutral taste make it a great choice when you want to thicken things up while adding nutrition.
Melissa
Nothing like soup on a bad weather day. I love cauliflower in soup! Love that you swapped out the potatoes and subbed it in! I need to use leeks more often.
Debra Klein
All good stuff makes for a nourishing bowl of goodness.
Sean@Diversivore
I love leeks in soup, I love cauliflower soups, but I don’t think I’ve ever thought to put the two together. I can imagine just how nicely they’d compliment each other! I’m definitely going to have to give this a try (and to play around with the cauliflower-leek combo more in general). Cheers!
Debra Klein
A combo of cauliflower and parsnips replace the potatoes….making it thick and creamy and a bit sweet too.
Lisa
I love creamy soups that have no cream in them — they’re a guilt free pleasure, right? Your soup looks thick and luscious and I really appreciate the beautiful color the leeks add to the potage. Cauliflower is a mainstay in our house because we’re trying to limit our carbohydrates. I’ve used it in other methods, but never in a soup before, so I’m really excited to try it. I have a feeling this soup will make several appearances this season. Thanks in advance.
Debra Klein
I totally agree….about the reduction of dairy and grains…..and this has all of the benefits, while still making healthy goals attainable. Enjoy.
Donna
I literally just made a big pot of cauliflower soup this morning, it is the best, so comforting and nourishing. Definitely trying your recipe next time with all the added veggies! I love parsnips and I bet they would add such a great flavor to this big bowl of yum!
Debra Klein
Yes, the parsnips offer up a creamy and sweet flavor. Rounds this recipe out nicely.
Carmy
Those leeks look gorgeous. I haven’t had cauliflower leek soup in so long! I am so excited that it’s pretty much fall because it means I can have soup day in and day out without overheating! I love the flavour combinations here and I love how it’s so creamy without heavy cream! thanks for sharing! 🙂
Jennifer Bigler
This looks amazing. I love cauliflower and leek! I have made potato leek soup many times, but I love this idea for a super healthy meal. The leftovers would be the best lunch too. I hope you got through the storm ok.
Amanda
Cauliflower and leeks are two of my favorite vegetables to cook with this time of year, and together in a soup, they must be perfection. I love that you’ve added parsnips too. They have a great flavor, and they must help to give this soup its lovely silky texture. This looks like such a cozy bowl of warm up to for the fall!
Marisa Franca
We love the taste of leeks and they add so much to any dish! We use them quite a bit and I don’t mind cleaning and cutting them. I’ve never made cauliflower soup but this recipe is calling to me. I’m pinning.
Debra Klein
I agree, leeks get a bad rep because they are usually holding onto a lot of dirt, but they’re simple enough to clean and totally worth the minimal effort because their flavor profile is robust and multi-layered.
Mary
I have had a thing about leeks for years since I first tasted leek soup dip at a party. I love how creamy this soup is and the touch of turmeric ads that little extra something you can’t quite put your finger on. Delicious!
Debra Klein
I love the subtle flavor leeks provide…plus they caramelize into something sweet and puree into velvet smoothness.
Jacqueline Debono
This is a great soup. I love the flavour cauliflower gives it and it makes a much lighter soup than the classic potato and leek version!
Debra Klein
Totally!
Padma
This is such a lovely recipe! The warming spices add such a lovely, gentle heat and the addition of miso is such a clever idea! Thank you!
Debra Klein
You’re welcome…I think miso is an underrated gem when making vegan soup.
Andréa
I love potato leek soup, so I was looking forward to trying this recipe. Loved the addition of parsnips and cauliflower. And though it tastes different, it is very delicious and creamy. Certainly going to prepare it more often.
Debra Klein
Thanks Andrea…glad you enjoyed it.
Eileen
Hi Debra,
I am new to your site. Your recipes look fabulous. I decided to serve your Leek without Potatoes Soup instead of my usual Matzah Ball Soup. Just finished making this delicious soup. I know that it will become my go to,,comfort, soup, Besides the thyme sprigs, I added some dill. I plan on topping the soup with homemade garlic sourdough croutons. A Blessing on your head. Healthy and Happy New Year to you and yours……
Debra Klein
Hi Eileen, the added dill sounds tasty and the croutons…fabulous! Will try that next time! Happy and Healthy New Year to you as well.
Barbara
This soup looks amazing! Can I make it without using the miso?
Debra Klein
Of course you can omit the miso, though I do think it adds a depth of flavor that would be missed.
Deb
Looks great, how much frozen cauliflower, or riced cauliflower can you substitute for the fresh? Thanks for your great recipes!
Debra Klein
An average head of cauliflower is about 3 cups chopped. A 10-oz bag of frozen cauliflower is about the same. Riced cauliflower is a bit different, I would use about 4 cups of cauliflower rice, but honestly, this soup is forgiving and your measurements on the cauliflower don’t have to be exact.
Deb
Thanks, makes it easier! No checking for bugs!
Dixon Butler
delicious
Dana
I have this on my stovetop now. I missed adding the turmeric since i don’t see it in the detail of step #2 where I think it belongs 🙁 (now that I re-read backwards!!). so i’ll toss some in while it simmers – but it smells yummy and can’t wait to eat it!!
Debra Klein
Thanks so much for letting me know the turmeric wasn’t in the directions. I just added it in step #2…you were absolutely correct, that’s where it belongs….so nobody else has that issue. Hope you love the soup as much as we do.