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Home » Light Meals, Salads & Soups

Healthy Leek & Potato Soup (Without Cream)

Modified: Mar 25, 2025 by Lesley · Published: Feb 10, 2025 · This post may contain affiliate links · 24 Comments

Pinnable image with recipe title and a bowl of rustic leek and potato soup topped with a garnish of chopped parsley, with a side of buttered toast.
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My healthy leek and potato soup is made without cream. I saute some fresh leeks with a little garlic, only adding potatoes, vegetable stock and seasoning to finish the soup.

A bowl of rustic leek and potato soup topped with a garnish of chopped parsley, with a side of buttered toast.

Many modern day recipes include cream but I cook this old fashioned leek and potato soup without cream or milk, preferring a lighter soup. Of course coming from Scotland, I call it leek and tattie soup.

I don't add any flour or thickeners to the soup either, instead I leave the potatoes natural starches to thicken the soup.

I prefer not to blend this simple rustic leek and potato soup, instead I leave the vegetables whole for more texture. However, if you prefer a smooth soup, by all means blitz to smooth with a stick blender.

Table of Contents

Toggle
  • Why you'll love this recipe
  • Recipe ingredients
  • How to make leek and potato soup
    • How to prepare leeks
    • Make the soup
  • Recipe variations
  • Serving suggestions
  • Useful hints and tips
  • FAQs
  • Pin the recipe
  • Additional recipe suggestions
  • Healthy Leek & Potato Soup without Cream
    • Equipment
    • Ingredients
    • Instructions
    • Notes

Why you'll love this recipe

  • Using a few simple, inexpensive ingredients you can cook a delicious bowl of soup in around 30 minutes.
  • Soup stores really well, so make ahead earlier in the day or the day before and warm up when you are ready to serve. In fact soup tastes even better when it's had a change to sit.
  • Suitable for gluten free diet as the soup contains no added flours or thickeners (just ensure you use gluten free stock).
  • Swap butter for olive oil and this soup is suitable for dairy free and vegan diets too.

Recipe ingredients

Individual leek and potato soup recipe ingredients.
  • Leek - I used 450 g of prepared leek in this recipe which is approx 3 large leeks, chopped up.
  • Butter - butter adds great flavour to the soup but for a dairy free recipes swap the butter for plant based butter or olive oil.
  • Garlic - I like to use fresh garlic cloves as they have the best flavour, although I do use frozen garlic in a pinch.
  • Potatoes - use a good all round potato, something like a rooster or maris piper (Yukon gold if you are in the US)
  • Stock - I use vegetable stock in this recipe. Use gluten free vegetable stock if required.
  • Seasoning - I season the soup simply with sea salt and freshly ground black pepper.
  • Optional garnish - I like to garnish the soup with freshly chopped parsley, but you could also use chives.

How to make leek and potato soup

How to prepare leeks

A chopping board with a quartered leek, with the green part and outer leaves removed.

To prepare the leeks you will first want to remove the some of the outer leaves and trim the top of the leek but leave the root in place.

Split the leeks into quarters lengthwise, leaving the base of the leek intact. Now run the leek under a cold tap, fanning out the leek to remove any grit or dirt.

A whole leek, quartered with the base of the leek still intact.

When clean, shake the leeks dry and cut across the width of the leek, chopping it into smaller pieces.

Discard the root of the leek when finished.

Make the soup

A saucepan with sauteed leek and garlic.

Place a large soup pan or saucepan over medium heat, add the butter to melt. Add the chopped leeks, along with a pinch of salt, and gently cook the leeks for 10 minutes.

Crush the garlic and add it to the pan and continue to cook for 5 minutes.

TOP TIP: By adding a pinch of salt when softening the leeks, you help prevent the leeks from browning and becoming bitter.

A saucepan filled with sauteed leeks and garlic with added chopped potato and vegetable stock.

Now add the diced potatoes, vegetable stock, and remaining seasoning. Bring to a boil then reduce heat to medium and cook gently for 15-20 minutes until the potatoes soften. Taste the soup and season with more salt and pepper if required.

TOP TIP: Cut the potato into bite sized pieces, this way they will cook evenly at the same time.

A bowl of rustic leek and potato soup topped with a garnish of chopped parsley, with a side of buttered toast.

For a rustic, chunky soup you can serve it as it is.

Two bowls of smooth/pureed leek and potato soup with a side of sliced crusty bread.

For a smooth soup use a stick blender and blitz until smooth. If the soup is too thick, you can loosen it with a little more vegetable stock or water.

Spoon the soup into bowls and serve with a garnish of freshly chopped herbs like parsley or chives.

TOP TIP: Don't over blend the soup or the potatoes can become a bit gummy which will affect the texture of the soup.

Recipe variations

  • Vegetables - add other vegetables to this simple soup, try onion, celery, carrots, broccoli or cauliflower.
  • Stock - I used vegetable stock, but you can also use chicken stock for an extra layer of flavour if not serving to meat free diners.
  • Cream - for a creamier soup add double cream (heavy cream), single cream (half and half) or a splash of whole milk.
  • Plant based - for a plant based creamy soup use a plant based cream substitute or some coconut milk.
  • Protein - add some plant based protein to the soup with a can of drained chickpeas or cannellini beans. You will need to add some extra vegetable broth to thin the soup down if adding pulses.

Serving suggestions

Soup is a great lunch or light dinner option. As this is a hearty and filling bowl of soup so I keep the sides simple with some sliced crusty bread or buttered toast. You could also add a side salad for a more substantial meal.

A bowl of rustic leek and potato soup topped with a garnish of chopped parsley, with a side of buttered toast.

Useful hints and tips

  1. Don't burn the leeks or your soup will taste bitter. Instead cook the leeks gently over a medium heat to soften but not colour them. A pinch of salt added to the leeks while they cook will prevent them browning.
  2. If you want a smoother soup don't blend it too long, just until it becomes smooth, otherwise you risk over blending the potatoes which can become gummy and will give the soup an unpleasant gluey texture.
  3. If the soup is too thick add a little more vegetable stock or water to achieve the desired consistency.
  4. Swap the butter for a plant based butter or olive oil and you have a soup that is suitable for dairy free and vegan diners.
  5. Use gluten free vegetable stock and this soup is suitable for coeliacs or anyone following a gluten free diet.
  6. Allergy advice: gluten free, egg free, soya free and nut free. For comprehensive and detailed allergy advice go to Allergy UK.

FAQs

What type of potatoes are best for soup?

I use a good all purpose potatoes like roosters or maris pipers (Yukon gold potatoes if you are in the US), as they are neither too floury/starchy or too waxy. Floury potatoes become too soft in a soup, whilst a waxy potato doesn't release enough start to thicken the soup naturally.

Do you need cream for potato and leek soup?

Many recipes for potato and leek soup contain cream, however I prefer to leave the cream out for a lighter, healthier soup. Also I love the flavour of leek and find the cream can temper the flavour of the leeks a little too much.

How to store leek and potato soup?

As this soup contains only a little butter, and no cream, it stores really well. Place in an airtight container in the fridge for up to 5 days.

Can you freeze leek and potato soup?

Yes, this soup can be frozen and I often make it in large batches to pop in the freezer for quick lunches. One thing to bear in mind is that when potatoes freeze they can become slightly grainy and a little softer once defrosted, but this does not affect the taste in any way.

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Pinnable image with recipe title and a bowl of rustic leek and potato soup topped with a garnish of chopped parsley, with a side of buttered toast.

Additional recipe suggestions

Packed full of seasonal vegetables try some of these soups:

  • Curried Chickpea & Vegetable Soup
  • Scottish Yellow Split Pea Soup
  • Jerusalem Artichoke Soup
  • Spicy Tomato & Lentil Soup
  • Thai Beetroot Soup
  • Wild Garlic Soup

For some great hints and tips on how to make a great bowl of soup, have a read of my 20 Simple Soup Recipes post. This features some delicious soup recipes for you to try!

A bowl of rustic leek and potato soup topped with a garnish of chopped parsley, with a side of buttered toast.

Healthy Leek & Potato Soup without Cream

A healthy leek and potato soup made without cream. Fresh leeks and garlic are sautéed, then potatoes, vegetable stock and seasoning are added to finish the soup.
5 from 11 votes
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Prep Time: 10 minutes mins
Cook Time: 30 minutes mins
Total Time: 40 minutes mins
Servings: 4 servings
Calories: 258kcal
Author: Lesley Garden

Equipment

  • chopping board
  • Kitchen knife
  • weighing scales
  • large saucepan or soup pot
  • large spoon or spatula

Ingredients

  • 450 g prepared leek (approx 3 large leeks, chopped)
  • 50 g butter (optional, for vegan diet swap for plant based butter or olive oil)
  • 2 cloves garlic (crushed)
  • 500 g potatoes (approx 3-4 medium sized, peel and cut into 1cm cubes)
  • 1.5 litre vegetable stock
  • 1 teaspoon sea salt (to season)
  • 1 teaspoon black pepper (to season)
  • freshly chopped parsley or chives (optional garnish)

Instructions

  • Prepare the leeks by removing the outer leaves and cutting away any tough green part of the stalk. Split the leeks into quarters lengthwise, leaving the base of the leek intact. Now run the leek under a cold tap, fanning out the leek to remove any grit or dirt.
  • When clean, shake the leeks dry and cut across the width of the leek, chopping it into smaller pieces.
  • Place a large soup pan or saucepan over medium heat, add the butter to melt. Add the chopped leeks, along with a pinch of salt, and gently cook the leeks for 10 minutes.
  • Crush the garlic and add it to the pan and continue to cook for 5 minutes.
  • Now add the diced potatoes, vegetable stock, and remaining seasoning. Bring to a boil then reduce heat to medium and cook gently for 15-20 minutes until the potatoes soften. Taste the soup and season with more salt and pepper if required.
  • For a rustic, chunky soup you can serve it as it is.
  • For a smooth soup use a stick blender and blitz until smooth. If the soup is too thick, you can loosen it with a little more vegetable stock or water.
  • Spoon the soup into bowls and serve with a garnish of freshly chopped herbs like parsley or chives.

Notes

Don't burn the leeks or your soup will taste bitter. Instead cook the leeks gently over a medium heat to soften but not colour them. A pinch of salt added to the leeks while they cook will prevent them browning.
If you want a smoother soup don't blend it too long, just until it becomes smooth, otherwise you risk over blending and the potatoes can become gummy which will give the soup a gluey texture.
If the soup is too thick add a little more vegetable stock or water to achieve the desired consistency.
Swap the butter for a plant based butter or olive oil and you have a soup that is suitable for dairy free and vegan diners.
Nutrition Facts
Healthy Leek & Potato Soup without Cream
Amount Per Serving
Calories 258 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 7g44%
Trans Fat 0.4g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 27mg9%
Sodium 702mg31%
Potassium 745mg21%
Carbohydrates 39g13%
Fiber 5g21%
Sugar 5g6%
Protein 4g8%
Vitamin A 2194IU44%
Vitamin C 39mg47%
Calcium 90mg9%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.

• Please note that the nutrition information provided above is approximate and meant as a guideline only •

Course : Lunch, Main Course
Cuisine : British
Keyword : soup, vegan, vegetarian
Tried this recipe? We'd love to see your photos!Mention @lostinf00d or tag #lostinfood!
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Comments

  1. Sarah says

    February 22, 2025 at 1:24 pm

    5 stars
    Leek and potato is probably my favourite soup but I usually blend it. I tried your version and I really enjoyed the chunkiness and flavour.

    Reply
    • Lesley says

      February 26, 2025 at 2:45 pm

      Thank you Sarah, I'm glad you enjoyed the soup.

      Reply
  2. Hazel says

    February 18, 2025 at 1:12 pm

    5 stars
    I usually blend my Leek and Potato Soup so I was interested to see how your recipe compared. I'll definitely be making it again, so simple and I loved the chunky texture.

    Reply
    • Lesley says

      February 19, 2025 at 8:52 am

      Thank you Hazel, I'm glad you enjoyed it.

      Reply
  3. Jacqueline Meldrum says

    May 23, 2020 at 1:31 pm

    5 stars
    Oh my goodness that looks lush You have inspired me to make a soup in my evolve today!

    Reply
    • Lesley says

      May 27, 2020 at 9:13 am

      Thank you Jacqueline, this is a great soup and so easy to make in the evolve. Lesley x

      Reply
  4. Lesley says

    April 22, 2020 at 3:00 pm

    Thank you Choclette, it's easily a favourite soup in both our homes and so easy to cook in the Froothie Evolve. Lesley x

    Reply
  5. Monika Dabrowski says

    March 30, 2020 at 8:06 am

    5 stars
    I wouldn't think this kind of soup could be made in a blender but froothie is capable of so much! And you don't even have to chop the vegetables very finely. Great recipe!

    Reply
    • Lesley says

      March 31, 2020 at 8:37 am

      Thank you Monika, we agree the heat function is a great tool, cooking the soup first then blending it. Lesley x

      Reply
  6. louise Gunstone says

    March 26, 2020 at 3:21 pm

    5 stars
    Another great soup recipe from you 🙂 Love leek and potato, it's always a lovely heartwarming soup.

    Reply
    • Lesley says

      March 26, 2020 at 4:48 pm

      Thank you Louise, we certainly do enjoy our soups. With the sun showing reluctance to put in an appearance up North, we are still very much thinking about warming bowls of soup. Lesley

      Reply
  7. Eb Gargano | Easy Peasy Foodie says

    March 24, 2020 at 1:55 pm

    Yum - leek and potato is one of my favourite soup flavours EVER! Mostly because I adore leeks 😀 Eb x

    Reply
    • Lesley says

      March 24, 2020 at 2:01 pm

      Thank you Eb. Michelle and I both agree that this is a soup we probably cook more than any other, everyone in the house likes it! Lesley x

      Reply
  8. Jo Allison says

    March 23, 2020 at 12:40 pm

    5 stars
    Classic soup and one of my all time favourites too! I haven't made it in my Evolve yet will need to though and pronto!

    Reply
  9. Kat (The Baking Explorer) says

    March 20, 2020 at 10:00 pm

    5 stars
    This looks yummy! Leek and potayo is one of my favourite soup flavours

    Reply
    • Michelle says

      March 23, 2020 at 12:28 pm

      Thanks Kat - its definitely a favourite in my house too. Cheers, Michelle

      Reply
  10. Rosemary says

    March 18, 2020 at 1:10 pm

    This is one of my favourite soups. Simple, nourishing and tasty - you really can't go wrong with it!

    Reply
    • Lesley says

      March 18, 2020 at 5:35 pm

      I completely agree with your Rosemary. There is something very comforting about a bowl of homemade soup. Lesley x

      Reply
  11. Janice Pattie says

    March 17, 2020 at 3:51 pm

    I love a bit of leek and potato soup. I haven't tried it in the Froothie Evolve yet so thanks for working out the recipe, that will save me a job!!!

    Reply
    • Lesley says

      March 18, 2020 at 10:31 am

      Thank you Janice, a favourite soup of ours too. Lesley x

      Reply
  12. Karen Burns-Booth says

    March 17, 2020 at 3:34 pm

    One of my favourite soups of all times, and perfect for this time of year too. LOOKS absolutely delicious, Karen

    Reply
    • Lesley says

      March 18, 2020 at 10:31 am

      Thank you Karen, one of our favourite soups too. Soup makes the perfect lunch at this time of year. Lesley

      Reply
  13. Chloe Edges says

    March 17, 2020 at 1:48 pm

    5 stars
    Yum! This is the kind of meal I never think to make and need a good reminder! Glad you reminded me, thanks!

    Reply
    • Lesley says

      March 18, 2020 at 10:30 am

      Thank you Chloe, I always think soup is the best way to use up any vegetables, so quick and easy. Lesley

      Reply

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Recipe Rating




5 from 11 votes (3 ratings without comment)

Hi, I’m Lesley.

I’m the blogger, cook and creator behind Lost in Food.

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