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Leek Soup Without Potatoes

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Low CarbVegetarian

Introducing a winter warmer soup that is nourishing, and also low in carbs – Leek Soup Without Potatoes! This delicious and nutritious dish is packed with flavor, low in calories, and easy to make. Made with fresh and flavorful ingredients, this soup is a gluten-free and low-carb option that will leave you feeling satisfied and comforted. Whether you’re looking for a hearty soup to warm you up on a cold day, or a flavorful side dish to complement your main meal, Leek Soup Without Potatoes is sure to be a hit.

You can pair this soup with quick protein dishes like chicken wings, smoked sausages, keto drumsticks, or vegan options like pan-fried tofu.

Leek Soup without potatoes with garlic bread on wooden tray

Eliminating potatoes and replacing them with zucchini keeps this soup smooth and creamy, and is a great option for those following a low-carb or ketogenic diet.

Why You Will Love This Low-Carb Leek Soup

  1. Flavorful: Leeks have a mild onion-like flavor that deepens after caramelizing. It also pairs well with a variety of seasonings and staple ingredients like mushrooms and carrots.
  2. Low in calories and carbs: Leeks are low in calories and high in fiber, making them a great choice for those watching their weight. They are also low in carbs.
  3. Nutritious: Leeks are a good source of vitamins and minerals, including vitamin K, vitamin A, and iron.
  4. Versatile: Leek soup can be served hot or cold and can be made with a variety of other ingredients, such as chicken or fish, to suit your taste.
  5. Easy to make: Leek soup is easy to make and can be prepared in a short amount of time with basic ingredients.
  6. Without potatoes: Leek soup without potatoes or flour makes it a gluten-free and low-carb option for those with dietary restrictions.
  7. Comforting: Leek soup is comforting and hearty, perfect for a cold day or as a side dish to a main meal.

Although leeks can be combined with a variety of vegetables like mushrooms, carrots, and potatoes and with proteins like chicken and fish, I have kept it low-carb and vegetarian. It’s a simple soup made with leeks, onions, and broth. The secret to its deliciousness is caramelizing the vegetables to bring out their deep flavors. The slightly longer time is definitely worth the wait!

Leek Soup without potatoes Ingredients in bowls
Just a few simple ingredients are all you need.

INGREDIENT LIST

Ingredients in bowls for Leek Soup without potatoes
  • Leeks – Leeks are part of the onion family. I have used a whole leek – with the white and green parts included. Leeks tend to have dirt between their layers. To prepare leeks for cooking, chop off the part with roots and slice thin. Separate the layers and wash well under running water till clean.

  • Zucchini – These all creaminess and nutrients to your soup, while keeping the carb count low.

  • Onions and garlic – These add flavor and depth to any dish after being caramelized in butter. Rough chop both and keep them ready for sauteeing.

  • Seasoning– Salt and Black Pepper

  • Herbs – I have used Thyme. You can also use other herbs like chives sage, tarragon, etc. If using dried herbs, add them to the oil. If using fresh, add them during the final simmering.

  • Butter and Olive Oil – Butter gives a nutty flavor to this soup. Olive oil has a higher smoking point than butter and prevents it from burning too soon.

  • Stock / Broth – Use fresh broth or broth cubes to add a deeper flavor.

Step-By-Step Process to make Leek Soup Without Potatoes.

Heat butter and olive oil.
Add onions and garlic. Cook till light brown.
Add zucchini and leeks.
Add stock/broth
how to make leek soup without potatoes

Season with pepper

Add herbs, and sauté till caramelized.
Add salt to taste.
leek soup recipes without potatoes

Blend till smooth.

  1. In a saucepan, on low to medium heat, melt butter and add olive oil. Since olive oil has a higher smoking point than butter, it will prevent the butter from burning.
  2. Add chopped onion and garlic, and stir till soft and slightly caramelized. They should not look or smell raw.
  3. Add chopped leek and zucchini, and continue sauteeing on low to medium heat.
  4. If using dry herbs, add them now, and continue stirring gently till lightly caramelized. If the vegetables start sticking to the pot, lower the heat, and add a couple of tablespoons of water and continue stirring on low.
  5. Add the broth to the pot and bring the soup to a boil. Depending on whether the stock is salted or not, add seasoning and adjust the salt to taste.
  6. Using an immersion blender or a regular blender, puree the soup until it is smooth and creamy.
  7. If using fresh herbs, add them now. Reduce the heat and let the soup simmer for 10 minutes.
  8. Serve the soup in bowls, and garnish with a drizzle of heavy cream or sour cream if desired.

healthy leek soup without potatoes

Variations Of Leek Soup

Leek soup is a classic French dish that is often made with leeks, onions, and potatoes. However, there are several variations of this soup that can be made without potatoes, here are a few examples:

  1. Cream of leek soup: Adding cream will make your soup richer and creamier. After simmering, add cream, stir, and take off the heat. Do not heat cream of leek soup on high heat, as the fat can split.
  2. Leek and bacon soup: Add bacon or pancetta bits after frying the onion and garlic. This will create a wonderfully smokey-flavored soup.
  3. Leek and celery root soup: This variation adds diced celery root to the soup for a slightly different texture and a subtle celery flavor.
  4. Leek and cauliflower soup: Cauliflower is nutrient-dense and perfect for low-carb meals. Add cauliflower pieces with the leek and cook in the broth. This will create a smooth creamy soup with a subtle cauliflower flavor.
  5. Leek and mushroom soup: Adding sliced mushrooms with the leeks will give this soup an earthy flavor.

You can also add other vegetables like carrots etc to create your own variation of this soup.

These are just a few examples of the many variations of leek soup that can be made without potatoes. Feel free to experiment with different ingredients to find the combination that you like the most.

leek and potato soup no cream

vegan leek soup no potato

Frequently Asked Questions About Low-Carb Leek Soup


What can I serve Leek Soup with?

Leek soup is a classic French dish that is often served as a first course or as a light meal on its own. However, if you’re looking to serve it as a part of a more substantial meal, here are a few options that pair well with leek soup:

Crusty bread: Warm, crusty bread is the perfect accompaniment to leek soup. Dip the bread into the soup for a satisfying bite. Garlic bread is great too.

Salad: A side salad with quinoa, dried berries, and nuts may make it a substantial meal for those not following a low-carb diet. It provides a nice contrast of textures and flavors.

Cheese: A cheese platter with a variety of cheeses such as salty halloumi, and feta, add an interesting tanginess to your meal, while brie, gouda, and cheddar can add creaminess and complement the flavors of the soup perfectly.

Meat: If you’re looking for a more substantial meal, you can serve leek soup with shredded deli chicken, a side of fried, or some pan-fried garlic prawns.

Croutons: To add some crunch to your soup, you can top it with some homemade croutons. You can make them by cutting bread into small cubes, tossing them with olive oil, and baking them until crispy.

Bacon or ham: Adding some bacon or ham will give the soup extra flavor and protein. You can also top the soup with some crispy bacon bits or crumbled ham for added texture.

How can Leek soup be made dairy free and vegan?

Substitute sour cream and butter with dairy-free versions. You can also add coconut cream or a bit of macadamia milk to add creaminess to your soup. Or just skip it altogether.

How long can I store this?

In The Fridge: In the fridge, your soup will last for 2-3 days.
In The Freezer: Leek soup freezes well. Do not add sour cream. Just store the leek soup in an airtight, freezer-safe container and freeze for up to three months.

Can I make this Leek Soup in an Instant Pot?

Instant pot will speed up the cooking time for this recipe. After sauteing, add broth, and pressure cook on high for 3 minutes. Once the pressure is released, blend as per the recipe.

More Soups You Might Enjoy:

For more vegetarian and vegan recipes, see our collection here.

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Leek soup with garlic bread on wooden tray

Leek Soup Without Potatoes

Low-carb Creamy Leek Soup Without Potatoes
5 from 29 votes (Click on the stars to vote!)
Print Pin Rate
Course: lunch, Main Course, sides, vegetables
Cuisine: American, French, General
Keyword: Healthy, Low Carb, quick, vegetarian
Categories: one pot, soups, soups and salads, vegetarian
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 4 servings
Calories: 108kcal

Equipment

  • 1 Sauce Pan

Ingredients
  

Ingredients In Order Of Cooking

  • 1 Tablespoon Butter
  • 1 Tablespoon Olive Oil
  • 6 Garlic Cloves Diced
  • 1 Onions Medium, Chopped
  • 1 Whole Leek Stalk Discard root end, and sliced the rest
  • 1 Zucchini Medium, rough chopped
  • 1 teaspoon Thyme See Note #2
  • 4 Cups Stock Chicken or Vegetable
  • Salt (to taste) See Note #1
  • 1/4 teaspoon Pepper

Instructions

Prepare all vegetables

  • Cut all vegetables as mentioned above
  • Wash thoroughly under running water and drain. See note #3

Cook

  • Heat oil and butter in a saucepan (on medium heat). See note #4
  • Once the butter is melted, add onion, and garlic. Stir gently till onions are soft and translucent, and do not smell raw anymore.
  • Add dried herbs (thyme)
  • Add chopped leeks and zucchini. Continue sauteing.
  • Once the vegetables look slightly caramelized, add chicken stock, vegetable stock, or water.
  • Using a stick blender, blend till smooth. (you can also use a mixer or leave it whole)
  • If adding fresh herbs, add them now. Add salt and pepper to taste.
  • Serve hot with a. dollop of sour cream and garnish of choice (chives etc)

Notes

Note #1: Check if your stock/broth has salt. If it does, add extra salt to taste only if needed at the end. If unsalted, add your usual salt. I would recommend starting with 1 teaspoon for 4 servings of soup. To reduce overall sodium, substitute 2 cups of salted stock with 2 cups of water. 
Note #2: Other herbs that go with leeks are tarragon, dill, parsley, chives, coriander, basil, marjoram, etc. If using fresh herbs, add them after the pureed soup starts simmering. If using dried, add them with the chopped garlic and onions, and allow them to release their fragrance. 
Note #3: Leeks tend to have dirt in their layers. Wash thoroughly under running water to ensure it is all clean. Drain. 
Note#4: Olive oil has a higher burning temperature than butter. The combination of olive and butter ensures your vegetables do not burn and continue to sauté till they get soft with buttery flavors.
 

Nutrition

Calories: 108kcal | Carbohydrates: 12g | Protein: 2g | Fat: 7g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.1g | Cholesterol: 8mg | Sodium: 973mg | Potassium: 232mg | Fiber: 2g | Sugar: 5g | Vitamin A: 1082IU | Vitamin C: 16mg | Calcium: 39mg | Iron: 1mg
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Disclaimer:

Nutritional Panel: Our nutritional values are calculated by Spooncular API. While we try our best to ensure these values are correct, please confirm these independently.

All information on our website is for general information only. Please consult your doctor if a diet, particular foods, or a way of eating is suitable for you.

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