Last Updated on January 1, 2026
Diet Leek and Potato Soup Recipe – comfort food from my childhood:
Jump to the Recipe for Leek and Potato soupEvery weekend that I am in London, I wander over to the Farmers’ Market at Oval. My first stop is always the same. I go to the first farm stall to buy chicken carcasses – 4 for a pound. I boil them up for a couple of hours with a bay leaf, onion and carrot to make stock or, as it seems to have become known these days, ‘bone broth’. The result is a gelatinous mixture which I use in a whole range of dishes. I always make soup – something I find particularly helpful if I am trying to lose weight. Leek and potato soup is a winter favourite for me, probably because my father used to make it, using the carcass from our Sunday roast chicken when he couldn’t buy tomatoes cheaply enough to make what he called ‘minestrone’ but which I think was probably closer to stone soup (that soup which uses up everything left over in the fridge) than he’d have admitted.
Leek and potato soup is very simple to make, and there are a number of easy variations. You can add milk and/or cream to make a richer soup. And, you can serve it blended or, as I have done here, just cook it for long enough to let the potato break down a bit. To keep the calories down, I’ve used more leek and less potato – and there’s no added dairy, just a dollop of low-calorie creme fraiche at the end. For that reason, it is easy to make a vegan version of this – it is naturally vegetarian if you use vegetable stock. You can also make a posher version by straining and clarifying the stock, using only the white part of the leeks and adding cream before blending. Served cold, you may see it by the name of Vichysoisse. And of course, if you want to make a more substantial version and you are not a vegetarian, you can add some chicken.
But, I prefer this rustic version. On a non-fast day, there’s nothing better than a bowlful of soup with a crusty roll and fresh butter. And, on fast days, I just indulge in a pretty garnish of creme fraiche, a good grind of black pepper and sometimes chives.
Low-Calorie Leek and Potato Soup
Ingredients
- 1 Medium Potato
- 4 Medium Leeks
- 1 Small Brown Onion
- 750 ml Chicken or Vegetable stock
- Salt and Pepper to taste
- Creme Fraiche to serve
- 1 tsp Butter
Instructions
- Peel and cut the potato into 1cm chunks
- Trim the leeks, slice in half along the length and clean, then slice into roughly 2cm pieces. Rinse thoroughly
- Peel and dice the onion finely
- Melt the butter in a large heavy-based pan and add the onion. Soften over a low to medium heat for about 5 minutes, stirring constantly.
- Add the leeks and soften for a further 5 minutes
- Add the potato and stock. Season with a little salt and pepper
- Bring the mixture to simmering point and cook for 25 minutes until the potato is soft and the leeks are cooked through
- At this stage, you can blitz the mixture to make a smooth soup if you like.
- Adjust the seasoning and serve with a dollop of creme fraiche
Nutrition
The calorie count for this recipe is around 120 calories per portion without the creme fraiche. But, it’s a filling and delicious winter soup that won’t leave you feeling hungry by 5 pm in the afternoon and looking for a way to cheat!
If you do try this recipe, please let me know how you get on in the comments below. And if you want to save it for later why not pin it!
This recipe was first published on London-Unattached. If you are looking for something different, please check our recipe for low-calorie celeriac soup with blue cheese croutons – a delicious wintery soup
Frequently Asked Questions
Is this leek and potato soup suitable for the 5:2 diet?
Yes. This low-calorie leek and potato soup is designed for the 5:2 diet and other restricted calorie diets. It is filling but light enough to enjoy on fast days.
How many calories are in a serving of this leek and potato soup?
Each serving of this leek and potato soup is around 120 calories when made as directed and served without the creme fraiche garnish.
Can I make this leek and potato soup vegetarian or vegan?
Yes. The soup is naturally vegetarian if you use vegetable stock instead of chicken stock. To make it vegan, use vegetable stock and omit the creme fraiche garnish or replace it with a plant-based alternative.
Can I make a creamier version of this leek and potato soup?
Yes. For a richer, creamier soup you can add milk or cream before serving and blend the soup until smooth. You can also clarify the stock and use only the white parts of the leeks for a more refined version.
Should this leek and potato soup be blended or left chunky?
You can enjoy this soup either way. The vegetables cook long enough for the potatoes to break down slightly, but you can blitz the soup for a smooth, velvety finish if you prefer.
Can I add chicken to this leek and potato soup?
Yes. The soup can be made with chicken stock and you can add cooked chicken for a more substantial meal if you are not vegetarian.
How long does this leek and potato soup take to make?
The soup takes about 40 minutes total: roughly 10 minutes of prep and around 30 minutes of cooking.
Can I freeze this leek and potato soup?
Yes. This soup freezes very well. Allow it to cool completely, then store in an airtight container and freeze for up to 3 months. Defrost and reheat thoroughly before serving.
How long will this soup keep in the fridge?
Once cooled, the soup can be stored in a sealed container in the fridge for up to 3 days. Reheat until piping hot before serving.
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