5-Ingredient Healthy Potato Leek Soup (Vegan, Gluten Free)

This Healthy Potato Leek Soup is so rich and creamy, it’s hard to believe how nourishing it is too! With only 5 ingredients, you can whip this soup up in a flash! Serve it warm in the winter & spring, or eat it chilled in the summer when temps start to rise.  

Spring is in the air…

And, tasty veggies are sprouting up everywhere.  We’re talking leeks, scallions, garlic scapes, pea shoots, and ramps.  Oh, and lets not forget my beloved asparagus {perfectly roasted} and childhood favorite, rhubarb~especially delicious in this Strawberry Chia Rhubarb Crisp!

Inspired by all the delicious Spring produce (and this Savory Bread Pudding I recently made-SO good!), I picked up a bunch of leeks and started brainstorming what deliciousness to make with them. Enter this healthy potato leek soup recipe…

I immediately thought of my favorite childhood soup-Vichyssoise

Growing up, my grandparents lived in Los Angeles. And on special occasions, we would join them at my grandfather’s favorite “fancy occasion” restaurant & celebrity haunt, Scandia, in Hollywood. It was such a special treat to eat there. Everything was amazing as I recall, but most especially their creamy, dreamy, Vichyssoise. Simply, utterly, delicious!

So I asked myself, why hadn’t I made Vichyssoise before??? And, I remembered the reason why. Because my hubby, Mr. Spicy, lover of ALMOST most everything I cook, vehemently and passionately hates COLD soup.

So I thought, why not make a hot version, and call it potato leek soup instead! Genius, right?!

This healthy potato leek soup is light on calories, full of flavor, & packs a powerful health punch!

No. 1 It’s much lower in fat & calories than traditional vichyssoise made with cream.

Now, I have nothing again a little heavy cream every now and again. But, I promise you won’t miss it in this healthy potato leek soup recipe, sans cream.

No. 2 Leeks are laced with nutrients.

Sulfur and flavanoid rich leeks belong to the allium family, which also includes garlic and onions. Potential health benefits include cancer prevention, and protection against cardiovascular disease.

In addition, leeks are an excellent source of vitamins A and K {.good for bone health!}, and a very good source of vitamins C, and folate~ an important B vitamin that helps support methylation.

Did I mention leeks are also a prebiotic rich food, important for gut health?

No. 3 Potatoes are nutrition rockstars too.

As far as potatoes go, they are a pretty healthy tuber in my opinion.  Just check out this post, In Defense of Potatoes, to get the nutrition scoop!

What 5-ingredients do you need to make this healthy potato leek soup?

One | Potatoes, naturally. I like to use Yukon Gold potatoes in this recipe, because they add a naturally creamy consistency to the soup. But, feel free to experiment with whatever potatoes you have on hand.

Two | Leeks. While you can typically find leeks in the grocery store year round, especially late winter to early summer, they’re a classic Spring veggie. Tip! Leeks are a dirty veggie! Be sure to clean & rinse ’em well to remove all the loose dirt.

Three | Onion. I suggest choosing a sweet version for a subtle layer of additional flavor.

Four | Broth. I chose to keep this potato leek soup plant-based and made it with my favorite “No Chicken” vegetable broth. You can use any vegetable broth, or even chicken broth if you prefer that instead.

Five | A little healthy fat. I used a vegan spread to add some additional flavor, but you can use butter too. And, salt is optional. Plus, if you can find them, pea shoots make a lovely topping!

Healthy Potato Leek Soup with Spring Pea Shoots

This healthy Potato Leek Soup is so rich and creamy, it's hard to believe how nourishing it is too! The ingredients are simple, but the soup is full flavored & divine. Serve it warm in the winter & spring, or eat it chilled in the summer when temps start to rise.  

4.6 from 5 votes

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Prep Time: 20 minutes

Cook Time: 30 minutes

Total Time: 1 hour

Servings: 6 servings

Ingredients

• 2 tablespoons vegan spread i.e. Earth Balance or Organic Melt
• 4 cups leeks chopped
• 1 sweet onion chopped
• 4 medium Yukon Gold potatoes peeled and chopped {approximately 2 pounds}
• 4 cups vegetable broth i.e. Imagine Organic Low Sodium "No-Chicken" Broth 
• 2 cups filtered water
• 1 teaspoon salt or, to taste
• Spring Pea Shoots for garnish

Instructions

• Heat vegan spread in large soup pot or dutch oven until melted and foaming. Add chopped leeks and onions and sauté over medium high heat until vegetables are slightly wilted, but not browned {approximately 2 minutes}.
• Add chopped potatoes, broth, water, and salt to pot, and bring to a boil. Bring down heat to low, and simmer, covered, for 30 minutes.
• Puree soup in the pot using an immersion blender, OR transfer carefully in batches to a blender, and combine until well blended. Serve warm OR chill soup in refrigerator, and serve cold.
• Top bowls of soup with fresh pea shoots. Enjoy!

Notes

Ingredient tips!

• I like to use Yukon Gold potatoes in this recipe, because they add a naturally creamy consistency to the soup. But, feel free to experiment with whatever ingredients you have on hand.
• Leeks are a dirty veggie! Be sure to clean & rinse ’em well to remove all the loose dirt.
• I suggest choosing a sweet onion for a subtle layer of additional flavor, but any type of onion will work.
• I chose to keep this soup plant-based and made it with my favorite “No Chicken” vegetable broth. You can use any vegetable broth, or even chicken broth if you prefer that instead.
• Also,I used a vegan spread, too add some additional flavor, but you can use butter too. And, salt is optional. Plus, if you can find them, pea shoots make a lovely topping!

Nutrition

Serving: 1.5cup | Calories: 193kcal | Carbohydrates: 34g | Protein: 7g | Fat: 4g | Saturated Fat: 1g | Sodium: 492mg | Potassium: 785mg | Fiber: 4g | Sugar: 6g | Vitamin A: 1167IU | Vitamin C: 32mg | Calcium: 68mg | Iron: 3mg

EA Stewart, RD | Registered Dietitian Nutritionist

Course Dinner, Lunch, Soup

Cuisine American, Dairy Free, French, Gluten Free, Grain Free, Mediterranean, MIND Diet, Vegan, Vegetarian

Keyword healthy soup recipes, vegan soup

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Tried this recipe?Mention @thespicyrd or tag #thespicyrd ~ I love seeing my recipes that you recreate!

Craving more Spring produce? Try these recipes!

Strawberry Arugula Salad w/ Strawberry Salad Dressing

Dutch Baby Pancake w/ Monterey Jack Cheese, Asparagus, & Microgreens

Quick and Easy One Pot Lasagna Soup {Vegetarian, Gluten Free}

Let’s chat! Have you ever had Vichyssoise before?  Do you have any favorite childhood “fancy” restaurants? Would you eat this healthy potato leek soup cold, hot, or both???

EA Stewart

Hi There! I’m EA, a registered dietitian nutritionist (RDN) in sunny San Diego. I create easy, DELICIOUS gluten free recipes & low FODMAP recipes for a wide variety of diets: anti-inflammatory, low carb, Mediterranean, paleo, vegan, vegetarian, & more. I offer nutrition coaching for wellness nutrition, digestive health (celiac disease, IBS, IBD, SIBO), autoimmune disease, & healthy aging. Learn more about my nutrition philosophy and my nutrition coaching services, sign up for my newsletter, or get in touch~I’d love to connect with you!