Healthy Leek & Potato Soup (Without Cream)

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.

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.

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

• 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

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.

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

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.

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.

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.

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.

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.

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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!