Leek Soup without Potatoes

Name: Leek Soup without Potatoes
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
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.)

Published: Sep 12, 2023 · Modified: Sep 12, 2023 by Debra Klein · This post may contain affiliate links · 36 Comments

Jump to Recipe

This Leek Soup Without Potatoes 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 vegan leek and cauliflower soup.

Creamy yellow pureed vegetable soup with sauteed mushrooms, scallions and crushed red pepper on the surface.

This post has been updated from the original posted March 5, 2018.

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. 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.

Looking to start the Jewish new year off with healthy and delicious recipes? No Jewish holiday is complete without an abundance of yummy food. Check out my roundup of Healthy Rosh Hashanah Recipes to add something new to your menus this year.

Nutritional Benefits of Leek Soup

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.
Is leek soup healthy?
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.

Main Ingredients and Substitutions

Labeled ingredients: leeks, cauliflower, thyme, parsnips, celery, onion, garlic, miso, spices.

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

Bowl of leek soup, garnished with sauteed mushrooms, sliced scallions and red pepper.

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!
Vegan and gluten-free, with no added oil.

How to wash leeks

Leeks in a colander with water droplets.

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 part of leeks do you use for soup?

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.

What is Vichyssoise?

Vichyssoise is a French word that literally means cream of potato and leek soup…and is usually served cold. 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.

Thinly slicing leeks on a cutting board.

Step 1: Wash leeks as described above and then thinly slice. Dice the onion.

Parsnips on a cutting board, peeled and trimmed.

Step 2: Trim and peel parsnips, then slice in ½″ pieces. Slice the celery in ½″ pieces as well.

Cauliflower, cut in half, trimmed and roughly chopped.

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.

Cutting board, showing garlic cloves in various stages of peeled, chopped, in a bowl.

Step 4: Smash garlic cloves to remove papery outer layer. Then roughly chop.

Dutch oven filled with chopped veggies and spices.

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.

Chunks of cauliflower and sauteed celery, leeks and parsnips floating in veggie broth with fresh thyme sprigs.

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.

1 cup glass measuring cup, 1 tablespoon miso plus a small whisk.

Step 7: Measure ½ cup water and 1 tablespoon light miso paste.

Glass pyrex cup with a whisk and cloudy beige liquid.

Whisk together until miso is totally dissolved.

Dutch oven with yellow chunky vegetable soup, and a cloud of beige liquid in the center.

Step 8: Remove thyme stems. Pour the whisked miso into the pot.

Immersion blender in a dutch oven pureeing yellow chunky vegetable soup.

Step 9: 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.

Pureed leek soup in a dutch oven, sprinkled with fresh thyme leaves.

Garnish with fresh thyme leaves or sliced green onions.

Ladle, serving cauliflower leek soup into a bowl from a dutch oven.

Debra’s Pro Tips

Creamy leek soup, garnished with sauteed mushrooms, scallions and crushed red pepper.

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

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

More Gluten Free Recipes

Comments

5 from 60 votes (55 ratings without comment)