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Creamy Potato and Leek Soup

Recipe Image

Serve this with some good dark bread and a salad for a satisfying meal.

Preparation facts

Yield: 6 servings


4 leeks

2 Tbs (30g) margarine or oil (30mL)

4 large russet potatoes

6 cups (1.5L) water

1 tsp (5g) salt (sea salt if on a corn-free diet*)

1 cup (240mL) plain low-fat soy milk

Freshly ground black pepper to taste


Wash leeks carefully by soaking them in cold water. Slice the leeks (use both the green and white parts) and return to cold water. Rinse well to remove any grit or dirt. Melt margarine in a large pot (or use oil) and add the leeks. Cook over medium heat until leeks are soft.

Meanwhile, scrub and cut up potatoes into 1-inch (3cm) chunks. Place potatoes into the pot and add water and salt. Cook for about one hour, until the potatoes are very soft and almost falling apart. (This may take less time, depending on the potatoes.)

Use a large wooden spoon to break up the potatoes. Add soy milk and cook for another 15 minutes to develop the flavors. Add a little more salt if desired and grind in lots of pepper.

This soup can also be prepared without the soy milk; a tsp (4g) or so of vegetable broth seasoning works well too; the soup is less creamy, but it tastes great.

Makes 6 hearty servings.

* Allergy notes: People following a corn-free diet should avoid iodized salt since it contains dextrose, which should be avoided by those allergic to corn.

Nutrition facts

Serving Size 1 serving
Calories 284
Calories from Fat 45 (16%)
% Daily Value*
8%Total Fat 5g
7%Saturated Fat 1.5g
Polyunsaturated Fat 1.3g
Monounsaturated Fat 1.7g
1%Cholesterol 4mg
16%Sodium 393mg
36%Potassium 1263mg
18%Total Carbohydrate 53g
25%Dietary Fiber 6.2g
Sugars 3g
Sugar Alcohols 0g
15%Protein 8g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
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