Leek, Potato and White Bean Soup (no cream!)
This high protein soup keeps you feeling nice and full, and is sooo easy to make! I love it on the weekend, but it’s definitely a keeper for weeknights, too. It’s also easy to store and freeze if you want to make bulk batches!
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It combines the comfort of hearty potatoes and leeks with an added portion of protein boosting white beans for the perfect winter meal, with no added cream (though you can add a little sour cream if you like). It’s nearly magical!
While leeks are available year round in most places, they are in season from late winter to early spring, making them a great choice of vegetable at this time of year.
Some soups can take hours of chopping and simmering, but our leek and white bean soup proves that delicious and warming soups can be ready in half an hour!
To speed things up you’ll need a blender to achieve the thick and creamy texture that makes this healthy leek and potato soup so tasty.
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Why it’s perfect for health and weight loss
Leek are one of the secret superstars of the vegetable world! They’re high in compounds thought to lower cholesterol and protect against cancers and heart disease.
This is because they’re part of the allium family, which also includes onions and garlic, and so share many of their anti-inflammatory properties.
Leeks are also high in fibre and water content which makes them a very filling vegetable, meaning this leek soup recipe works well with our vegetarian weight loss meal plan.
Health bean-ifits of white beans
While leeks and potatoes are the main ingredients for many traditional leek and potato soup recipes, we’ve added 6oz of white beans to ours for added protein and fibre.
Adding white beans gives this soup a rich and creamy texture without any actual cream, making this no cream leek and potato soup is a much healthier option.
Adding two tablespoons of sour cream to serve is entirely optional, as is which kind of cheese you use. We’ve suggested feta but cheddar or goat’s cheese are also delicious toppings, depending on your preference!
The beans and feta add a load of protein, which is proven to help as you age. There’s also a vegetarian podcast about it here.
Which white beans you choose are up to you: cannellini, butter, navy or great northern beans. Each white bean has a slightly different flavour profile and texture, but all work well in this healthy leek and potato soup.
If this vegetarian bean soup recipe leaves you wanting more, try this bean and pasta casserole or this high protein white bean salad.
If you’re looking for more potato-based meals, try our oven baked smashed potatoes with feta dipping sauce!
You can also add croutons to the soup. Me and the kids love some bread fried in a pan (with a tiny bit of oil or butter) and a couple of crushed garlic cloves.
Tired of soups that leave you feeling hungry? Try our fibre and protein packed leek and potato soup with white beans now!
- 10 oz leek (one big leek or two small ones)
- 1 ½ tbsp olive oil (divided)
- 2 clove garlic
- 6 oz white beans, canned (or cooked white beans)
- 2 ½ cups vegetable broth
- ½ tsp thyme, dried
- ¼ tsp black pepper
- 2 oz potato, diced (¼ cup diced potato)
- ½ tsp salt
- 2 oz low fat feta cheese (crumbled)(or substitute for another cheese)
- ¼ cup parsley, fresh (packed)
- 2 tbsp low fat sour cream
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Clean the leek by chopping the base and the top of the upper green section. Make a lengthwise cut and wash the leek, notice if the upper green section has some dirt inside and make sure to wash it properly.
10 oz leek
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Thinly slice the leek and garlic cloves.
2 clove garlic
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In a medium sized pot over medium-low heat add the olive oil. Sweat the leeks and the garlic. Cook until the leeks appear golden brown. Take out of the pan ¼ of the cooked leeks/garlic and reserve.
1 ½ tbsp olive oil
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Then add the white beans, broth, thyme and black pepper to the pot. Allow to bubble and simmer until the leeks are completely soft, about 5-6 minutes. Stir often to avoid sticking at the bottom of the pot.
6 oz white beans, canned, 2 ½ cups vegetable broth, ½ tsp thyme, dried, ¼ tsp black pepper
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Blend with a hand blender or regular blender until you have a creamy and uniform soup.
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Transfer back to the pot and place over medium heat. Add diced potato and salt, mix into the soup.
2 oz potato, diced, ½ tsp salt
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Allow to bubble and simmer until the diced potato is cooked through and the soup has reduced (8-10 minutes). By the end taste the soup and add extra salt per taste if necessary.
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If you want to make croutons I suggest a bread fried with a little oil or butter and crushed garlic. It fits really nicely.
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Serve the soup with reserved browned leeks/garlic, parsley leaves, low fat sour cream, croutons and feta.
2 tbsp croutons, 2 oz low fat feta cheese, ¼ cup parsley, fresh, 2 tbsp low fat sour cream
Nutrition Facts
Leek and Potato Soup
Amount per Serving
% Daily Value*
* Percent Daily Values are based on a 2000 calorie diet.
