This vegan leek and cauliflower soup is deliciously creamy, super easy to make and so comforting. Say goodbye to your traditional potato leek soup recipe and hello to a lighter, healthier leek soup without potatoes.
This post has been updated from the original posted March 5, 2018.
Jump to:
I have been making potato leek soup for years. I love the flavor and the creaminess, plus the healthy benefits of leeks are a super draw for me. It’s so easy to swap the chicken broth in your favorite leek soup recipe for vegetable broth for an easy vegan potato leek soup.
Take it one step further the next time you make soup with leeks and swap those potatoes for cauliflower for an incredible creamy soup that’s a delicious meal the whole family will enjoy. Cauliflower is the perfect substitute for potatoes. When pureed into the soup, it provides the same texture as the potatoes, yet fewer calories and an abundance of vitamins, minerals and health benefits.
Nutritional Benefits of Leeks
- Leeks contain Vitamin K, manganese, Vitamin B6, cooper, iron, folate and antioxidants.
- They are known to improve digestion, support cardiovascular health, promote weight loss, and reduce inflammation.
- Like many allium veggies (garlic, onions), it’s good to cut leeks at least 10 minutes before you’re ready to use them in cooking to break down their cell walls and activate their enzymes.
Main Ingredients and Substitutions
- Leeks: Subtle oniony flavor that’s kinda sweet and a bit earthy. Scallions or onions would be a good substitute. Recipe also calls for an onion. You can use extra leeks if you prefer their flavor.
- 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. Use frozen cauliflower as a sub.
- 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. If you prefer to buy already made broth from the grocery store, read the labels carefully to find a brand that doesn’t use processed vegetable oils or extra sodium.
- 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.
Why you’ll love this recipe
- All of the flavor and great texture of creamy potato leek soup with less carbs and less calories than the traditional version.
- Easy pureed vegetable soup recipe that’s tasty and satisfying.
- Perfect for meal prep since it freezes beautifully and reheats like a dream.
- The best soup to scoop up with an end of crusty bread!
- Anti-inflammatory…vegan and gluten-free.
How to wash leeks
- 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.
What is Vichyssoise?
Vichyssoise is a French word that literally means cream of potato and leek soup. Lore has it that a man named Louis Diat, who hailed from a French town called Vichy, created a cold version of leek and potato soup by stirring in cold milk. He served this at the Ritz-Carlton in New York where he was the chef.
Vichyssoise is a French potato soup that is served cold. Good news for Vichyssoise lovers who are looking for a healthier version. This vegan leek soup without potatoes tastes great served cold or hot, making it a great substitute for the French classic and a fantastic soup to serve during hot weather.
How to make leek soup without potatoes
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.
Wash leeks as described above and then thinly slice. Dice the onion.
Trim and peel parsnips, then slice in 1/2″ pieces. Slice the celery in 1/2″ pieces as well.
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.
Smash garlic cloves to remove papery outer layer. Then roughly chop.
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.
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.
Measure 1/2 cup water and 1 tablespoon light miso paste.
Whisk together until miso is totally dissolved.
Remove thyme stems. Pour the whisked miso into the pot.
Use an immersion blender to puree soup until desire creamy consistency is achieved. For a smoother pureed vegetable soup, transfer in batches to a high speed blender.
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.
- 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.
- Enjoy steaming hot in the winter or serve this soup cold for a refreshing summer treat.
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.
More Pureed Vegetable Soups
Leek FAQs
The best part of the leek, if you’re looking to add flavor to soup is the white part. The light green part can also be used, but the darker green part is tough and woody. A quick saute of the green parts will make them more tender and usable in leek soup.
Leeks have a lot of health benefits ranging from improved digestion and reduction of inflammation to healthier skin, teeth and eyes. Traditional leek soup uses heavy cream, heavily processed vegetable oil and often is garnished with sour cream..ingredients that are much less healthy.
A better idea for a healthy leek soup is to use vegetable stock, omit the dairy and replace the starchy potatoes with cauliflower. This cauliflower and leek soup is still rich and creamy, totally satisfying and a great alternative to the traditional recipe.
It’s a pun on the Aramaic word for leeks—karsi—which sounds like the word for “cut off” or “destroy”….so many say a blessing on the leeks, asking for protection from the enemy for the year ahead.
Did you know commenting and rating recipes is one of the best ways to support your favorite food bloggers? If you made this recipe, please consider a five star rating below and leave a comment. Also, please share your photos on instagram by tagging me @dkhealthcoach and using the hashtag #debraklein
📖 Recipe
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
- 1/2 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 1/2 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, and pepper 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 1/2 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.
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.