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Potato and Leek Soup: Healthy, Low Calorie Recipe [With Video]

Potato and Leek Soup: Healthy, Low Calorie Recipe [With Video]

Comfort food after a strenuous workout certainly hits the spot. Plus, when it’s healthy, you don’t have to feel guilty about having it in. This is exactly why you should make potato and leek soup!

Leek and potato soup is the perfect low-calorie meal packed with nutrients to protect your heart, give you strong bones and strengthen your endurance during a workout. 

Today I'll show you how to make tasty, yet healthy leek and potato soup. This recipe is one of my favourites for dinner and includes a vegetarian option.

Let's get cooking!

Health, Low Calorie Leek and Potato Soup Recipe

Here’s how to make this healthy soup:


  • 4 medium leeks with the dark green stems removed
  • 1/2 large chopped white onion
  • 2 medium russet potatoes peeled and cut into cubes
  • 1 tbsp flour
  • 1 tbsp butter
  • 4 cups fat free chicken stock (or vegetable broth as a vegetarian option)
  • 1/2 cup 2% milk or heavy cream
  • A pinch of salt and fresh pepper


  1. Wash leeks to remove any grit and then roughly chop them. Put the chopped leeks into a bowl when finished
  2. In a medium soup pot on low heat, add the butter and the flour.
  3. Mix the butter and flour well. This will help to thicken the soup
  4. Add chicken stock, leeks, onion, potatoes and bring to a boil
  5. Cover the pot and let it simmer on low for about 20-25 minutes, until potatoes are soft.
  6. Using an immersion blender (or regular blender), purée the soup until smooth.
  7. Then add the milk or heavy cream, plus salt and pepper to taste.

If you find it easier to watch, here’s a video on how to make this tasty low-calorie leek and potato soup:

Health Benefits of Potato and Leek Soup

So just how healthy is potato and leek soup? Is it really a comfort food? 

Let's look at some of the benefits of the ingredients.

What are the health benefits of leeks?

Leeks are Loaded with Vitamins

Leeks are great sources of vitamins A and K, which help build strong bones and strengthen the immune system. Plus, these aren’t the only nutrients that leeks contain. This healthy vegetable is packed with folic acid, niacin, riboflavin, magnesium and thiamin.

Leek Recipes

Studies show that B vitamins like niacin and riboflavin in leeks may even support heart health.

Leeks Protect Blood Vessels

Kaempferol, a natural flavanol found in leeks, acts as an anti-oxidant to reduce oxidative stress in the body. Studies also show that kaempferol can protect blood vessel linings from damage. It does this by increasing the production of nitric oxide (NO) to help the blood vessels dilate and relax. So, by consuming leeks, you’ll not only have improved blood circulation, but also enhanced exercise performance as well.

Leeks vs. Onions

If you’re wondering why leeks look like they’re overgrown green onions, you may want to turn to the vegetable’s family tree. Leeks and onions are both part of the allium family—the same genus that garlic, chives and shallots share too.

However, though related, leeks are richer in certain vitamins and minerals than onions. Leeks surpass onions in iron, calcium content (with the exception of green onions) and Vitamin C. Plus, they contain vitamin A, a nutrient that all onions lack.

What are the health benefits of potatoes? Are they really healthy?

Potatoes also have a number of great health benefits. As we talked about in my healthy hash browns recipe, it's more in the way potatoes are cooked that can lead to a healthy vegetable being considered unhealthy.

Potatoes Can Aid Weight Loss

Potatoes reduce your appetite and make you feel full after eating them. Therefore, it’s best eat leek and potato soup after you work-out. Burning calories increases your appetite, so a small bowl of this healthy goodness may help you suppress it. 

Potatoes Can Improve Muscle Movement

Potatoes contain a nutrient called Choline that improves muscle movement. So, sip up that leek and potato soup. Strong muscles and muscle groups help you train harder and maintain healthy bone density.

Potatoes Can Help Metabolize Food

Leek and potato soup can be a great source of vitamin B6, which boosts your metabolism by breaking down carbohydrates and proteins.

Potatoes Can Keep Your Heart Healthy

The fiber in potatoes can help lower the risk of heart disease by reducing the total amount of cholesterol in the blood. Other nutrients in potatoes that support heart health include potassium, vitamin C, and vitamin B6.

Potatoes Can Strengthen Your Bones

Potatoes contain iron, phosphorous, calcium, magnesium, and zinc to keep your bones strong and healthy.

Wrapping Up: Make Leek and Potato Soup Today!

This low carlorie, healthy variation on the classic leek and potato soup is a family favourite that can also be served for lunch or dinner.

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How'd you go with your healthy leek and potato soup? Let me know in the comments!

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