This creamy potato leek soup has all the cozy feels you'll be after in the cooler months while being surprisingly low in calories. It is made without cream yet has a silky, creamy texture and is full of hearty and savory flavors.
Plus, it includes only 10 simple, budget-friendly ingredients and is super easy to make!
I love making healthier and lighter versions of soups. I feel that there's no need to add lots of cream or butter in order to add flavor and a creamy texture.
This recipe is my newest take on healthy potato soup. Just like my Vegetarian Potato Soup and my Vegan Potato Soup, this soup recipe is made with only a few simple ingredients and ready in less than 30 minutes.
So go ahead and learn how to make a thick and creamy potato and leek soup without cream, dairy, or butter that the whole family will love!
Why make soup without cream?
- Dietary restrictions: It is great when dietary restrictions like dairy-free need to be addressed.
- Calorie count: This leek and potato soup is a lighter version of more traditional potato leek soup recipes making it lower in calories and fat.
- Health reasons: Cream is generally high in fat, most of which is saturated fat.
- Availability: Sometimes, you just can't get hold of cream!
For more comforting soup recipes without cream check out my Mushroom Soup without Cream, this Mexican Bean Soup or Cherry Tomato Soup.
Ingredients & substitution notes
- Olive oil: Choose a good-quality extra virgin olive oil for sautéing the onions and leeks. The oil will add depth of flavor to the soup base.
- Onion and leeks: The combination of onion and leeks forms the aromatic base of the soup. Leeks can be gritty, so thoroughly wash and rinse them before chopping. Use the leeks' white and light green parts for the best flavor. Discard the very dark green parts.
- Thyme and marjoram: Fresh or dried thyme and marjoram add an herbal aroma to the soup. If using dried herbs, remember that they are more concentrated than fresh. Start with a smaller amount and adjust to your taste.
- Garlic: Fresh garlic is recommended for a more robust taste. Garlic powder can also be used if you're looking for convenience. Use about 0,5 teaspoon of garlic powder as a substitute for one fresh clove.
- Potatoes: Choose starchy potatoes like Russet or Yukon Gold for the soup. These potatoes break down slightly during cooking, helping to naturally thicken the soup without the need for cream.
- Vegetable stock or broth: To create the soup's liquid base, use vegetable broth or chicken stock. Choose low-sodium versions to have better control over the soup's saltiness. You can also use homemade broth.
See recipe card for quantities.
How to make leek potato soup without cream
STEP 1: Heat the oil over medium heat in a large pot. Add in the onions, garlic and the chopped, cleaned leeks. Saute them both until soft and caramelized (about 3-5 minutes), stirring as you go.
STEP 2: Add in the cubed potatoes and spices and cook for another 2 minutes.
STEP 3: Add in the broth. The potatoes should be submerged in broth. Reduce the heat and allow the potatoes to simmer for 15-20 minutes more.
STEP 4: Using a stick blender, blend part of the soup. You can leave some chunks or blend the whole batch of your potato soup recipe until smooth. Taste, season, and adjust.
Top tips
- Prep leeks thoroughly. Start by washing the leeks. Cut off the root and the dark tips of the leeks. Cut the white and pale green sections into rings the thickness of a coin. Run them under cold water to remove any sand. If they aren't totally clean, some sand will likely end up in your soup! Pat them dry.
- Use starchy potatoes. These give the best texture and will thicken the soup beautifully.
- High-quality veggie stock or chicken stock will give the best results.
- Don't over-puree. Leave a few chunks for a hearty soup experience.
- Taste and adjust to your personal preference. Add more salt or black pepper to taste.
- Serve with crusty bread topped with olive oil.
- Additional creaminess: If you want some added creaminess, consider stirring in some coconut milk. You can, of course, add in some heavy cream if you want to to.
Optional add-ins
- Nutritional yeast or grated parmesan: I love adding 2 tablespoon of nutritional yeast for some cheesy flavors.
- Mustard: A teaspoon of Dijon or hot mustard
- Other green veggies like baby spinach, broccoli, or asparagus
- Cauliflower: adds creaminess and won't impact the flavor too much
- Spices: Add some black pepper, mustard seeds, cumin, or coriander seeds for another layer of flavor
- Other fresh herbs like bay leaf or thyme sprigs.
Topping ideas
- Cheese: Crumbled goat, feta cheese (vegan options if you prefer) or shredded cheddar cheese
- Pesto: A light homemade green pesto such as my Walnut Pesto
- Croutons
- Fresh herbs (chives are lovely), chopped, fresh parsley, fresh thyme or microgreens.
- Sliced green onions or sautéed leeks
- A dollop of Greek yogurt (unsweetened) or sour cream
Variations
- Vegan/ Dairy-free: This soup recipe is vegan as long as you're using a vegan-friendly stock.
- Gluten-free: It's also naturally gluten-free. Make sure to choose gluten-free toppings.
- Oil-free: Use a splash of water or soy sauce instead of the olive oil to saute onion and leeks.
Equipment needed
- Knife, cutting board and wooden spoon
- Large soup pot
- Hand-held immersion blender or stand blender
Storage
- To store: Let the soup come to room temperature before storing it in an airtight container like a mason jar. Pop it in the fridge once it's cool. The soup will be kept in the refrigerator for up to 3 days. If the soup thickens on standing, you might want to thin it back with some extra veggie broth.
- To freeze: Use freezer-safe containers or resealable freezer bags to freeze the soup in.
FAQ
Technically, you can, but I find it best (most appetizing) to remove the white roots and the very dark parts and use only the light green and white parts.
Give the leeks a thorough wash. Then slice it into rounds and place them in a sieve. Run the leek slices under cold water until all the dirt has been removed.
Starchy Yukon gold potatoes or russet potatoes are ideal in this creamy soup recipe.
More soup recipes
Looking for other soup recipes without cream? Try these:
More potato recipes
Looking for recipes that include potatoes? Try these:
📖 Recipe
Potato Leek Soup (NO cream)
Equipment
- 1 cutting board and knife
- 1 large soup pot
- 1 blender or immersion blender
Ingredients
- 2 teaspoon olive oil
- 2 leeks
- 1 small onion ,chopped
- 3 (4) fresh garlic cloves *minced or finely chopped
- 1 teaspoon thyme
- 1 teaspoon marjoram
- 1.5 lb (680 g) pounds white potatoes (Russet or Yukon Gold) *diced into cubes
- 5 ½ cups (1.2 l) vegetable stock
- 1 teaspoon salt + more to taste
- black pepper to taste
Instructions
- Prep and wash leeks: Start by giving the leek a good wash. Then cut off the root end and the dark green tops and cut the remaining white and light green part into thin coins. Run them under cold water using a strainer to remove any dirt. Then rinse and/or pat dry.2 leeks
- Sauté onion, garlic & leeks: In a large pot heat the olive oil over medium heat. Add onion, garlic and chopped leeks and sauté until soft and caramelized (about 3-5 minutes).2 teaspoon olive oil, 1 small onion, 3 fresh garlic cloves
- Add potatoes and spices: Add the cubed potatoes and spices and cook for 2 more minutes to release their flavors.1 teaspoon thyme, 1 teaspoon marjoram, 1.5 lb pounds white potatoes (Russet or Yukon Gold)
- Pour in broth: Add the veggie broth and salt. The liquid should just cover the potatoes.5 ½ cups vegetable stock, 1 teaspoon salt + more to taste
- Simmer: Bring the soup to a boil. Then reduce heat and let simmer on low covered with a lid for 15-20 minutes.
- Blend: Use an immersion blender and blend. If you prefer a chunky soup, only blend partially. For a smooth texture, blend more.
- Taste and adjust: Taste and adjust spices as needed (I usually add another teaspoon of salt and top with black pepper). Serve with toppings of choice and enjoy!
Video
Notes
- Prep leeks thoroughly. Leeks can be gritty, so thoroughly wash and rinse them. Use the leeks' white and light green parts for the best flavor. Discard the very dark green parts (see ingredients photo). Cut the white and pale green sections into rings. Run them under cold water to remove any sand or dirt. If they aren't totally clean, some sand will likely end up in your soup! Pat them dry.
- Use starchy potatoes. These give the best texture and will thicken the soup beautifully.
- High-quality veggie stock or chicken stock will give the best results.
- Don't over-puree. Leave a few chunks for a hearty soup experience.
- Taste and adjust to your personal preference. Add more salt or black pepper to taste.
- Serve with crusty bread topped with olive oil.
- Additional creaminess: If you want some added creaminess, consider stirring in some coconut milk or sour cream. You can, of course, add in some heavy cream if you want to to.
Anonymous says
Fantastic!!!
Jamie says
Hi,
Made this last night. Far too much garlic and couldn’t eat it. Huge shame as bought lovely potatoes, think recipe needs to be amended
Katie says
Hi Jamie, I'm sorry to hear that it was too much garlic for you.