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You are here: Home / Recipes / 5:2 Diet Recipes / Soup Story – Low Calorie Creamy Leek Soup

Soup Story – Low Calorie Creamy Leek Soup

January 8, 2015 by Fiona Maclean 24 Comments

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Last Updated on December 7, 2018 by Fiona Maclean

Low Calorie Creamy Leek Soup – experimenting with Raw Food:

I should be doing the 5:2 Diet. I know I should be – I’ve put on a bit of weight and I’ve discovered that the 5:2 diet is a way that works for me – if I fast (500 calories) one day a week I maintain a decent weight – if I fast for two days I lose slowly!

Froothie with soup

Well my incentive to get going is actually the efforts of some of my fellow bloggers.  All of whom seem to be taking this a lot more seriously than me.  When Jac first asked me if I’d like to take part in making smoothies and juices as part of #Jumpstart15.  Initially I balked at the idea but suggested Icould make some soup.  Even so, to keep to the rules I’ve had to modify what I’d normally do, by making it vegetarian and dairy free and by keeping it low fat.  I’ve cheated just a bit by using soya cream and by including a tiny bit of oil to sweat the final leek.

Leeks sweating

I do think I’m 90% of the way there though.  And, I’m quite proud to have ‘almost’ made a raw soup.  Everything except the final leek has been cooked by processing it in my froothie which means that it is ‘raw’ (food which hasn’t been heated above 48C).  In order to remove the bitter taste of raw leeks, I had to process the mixture for around 20 minutes – ‘cooking’ everything using the friction created by the machine.  If you want to make the same soup with a conventional blender, I’d suggest softening the leeks and potatoes in a little vegetable oil before adding the cooking liquid and poaching for 20 to 30 minutes.  Soup is one of the mainstays of the 5:2 diet for me, and this particular recipe would work very well for a fast day lunch – alpro light soya cream is relatively low in calories at 72 per 100ml and there’s not much else in the mixture that would bring the calorie count up.

Print
Creamy Leek Soup without the Calories
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
 
Course: Soup
Servings: 4
Author: Fiona Maclean
Ingredients
  • 3 Medium Leeks trimmed and chopped into 1cm pieces
  • 1/2 Medium Cauliflower broken into florets
  • 1 Small Potato cleaned and diced (peeled if you like)
  • 250 ml Alpro lighter soya cream or single cream
  • 500 ml Vegetable stock freshly made or from a good stock cube/bouillon
  • 1 teaspoon Vegetable oil I used rapeseed oil
Instructions
  1. Add two of the leeks, the cauliflower and the potato to a high power blender together with the cream.
  2. Blitz on full power for 15 minutes so that the mixture heats through.
  3. Meanwhile, sweat the remaining leek with the oil over a low heat.
  4. Then add in the hot stock to the puree, check and adjust seasoning and continue to blitz for another 5-10 minutes
  5. Put the cooked leeks in the bottom of each soup bowl and top with the creamy soup
  6. Season well with freshly ground black pepper.
Recipe Notes

If you don't have a high power blender, then gently stew 2 leeks, the diced potato and the cauliflower in the stock for 15-20 minutes.  Add the cream and heat through before blitzing.  Serve in the same way with the remaining leeks used to add texture.

 

If you are keen to eat a little bit more healthily in 2015, keep an eye out for our healthy eating posts on twitter and facebook.  And let me know in the comments below what you are planning to do to improve your diet.

 

Creamy Leek Soup

 

Filed Under: 5:2 Diet Recipes, Lunch, Recipes, Soups, starter, Vegetarian Tagged With: 5:2 diet, leek, Low calorie, low calorie soup

About Fiona Maclean

London based freelance writer and marketing consultant. I edit London-Unattached.com and write for a number of other publications. With a music degree and a background in marketing across many sectors, my passions include all types of music, food, restaurants, wine and travel

Comments

  1. Chris Bull says

    January 19, 2018 at 7:57 pm

    I have leeks in the fridge, guess what I’ll be cooking tomorrow? 🙂

    Reply
  2. Tracey S Anderson says

    January 19, 2018 at 4:21 am

    Sounds so delicious! Definitely one to bookmark and make 🙂 x

    Reply
  3. Shaun Heathcote says

    January 18, 2018 at 7:49 am

    im trying this one, i like leek soup

    Reply
  4. Iris Tilley says

    January 6, 2018 at 5:20 am

    We’re always buying leeks looks a good one to try out Thank You

    Reply
  5. clair dukes says

    December 28, 2017 at 3:24 pm

    I will be trying out this recipe, I bet it has a great depth of flavour!

    Reply
  6. Irene Murdoch says

    December 15, 2017 at 5:16 pm

    I like leeks so this looks good

    Reply
  7. Tracey Peach says

    November 24, 2017 at 12:56 pm

    I love leeks so this soup would be great

    Reply
  8. rose w says

    July 17, 2017 at 9:54 am

    yummy

    Reply
  9. Lisa Pope says

    March 29, 2017 at 9:15 am

    Must give this a go, I love leek & potato soup but always steer clear if I’m dieting, great to have a low cal option

    Reply
  10. Andrew Petrie says

    August 6, 2016 at 8:12 am

    A creamy diet food – that’s a first ! Lovely !

    Reply
  11. Jo Hutchinson says

    November 18, 2015 at 3:23 pm

    I love the smell of frying leeks.

    Reply
  12. Rosie Wilcock says

    May 10, 2015 at 4:34 pm

    Tried out this soup and it’s gorgeous

    Reply
  13. Kirsty Fox says

    May 6, 2015 at 12:18 pm

    One of my favourite soups and great that it’s low calorie!

    Reply
  14. janet humphrey says

    April 28, 2015 at 1:03 pm

    Great way to use up leeks from our allotment – will give this a try thanks

    Reply
  15. kayleigh white says

    April 18, 2015 at 2:13 am

    I love my soup! Love this one too!

    Reply
  16. Heather Jenkinson says

    April 17, 2015 at 6:35 pm

    I will certainly give this one a go. Thank you.

    Reply
  17. Stevie Wilson says

    January 16, 2015 at 12:01 am

    This sounds fabulous. This is worth trying.

    Reply
  18. Bintu @ Recipes From A Pantry says

    January 13, 2015 at 10:34 pm

    I really need to join in with jumpstart 15 and your delicious soup.

    Reply
  19. Glamorous Glutton says

    January 12, 2015 at 1:27 pm

    I love leek and potato soup, but always thought of it as definitely not 5:2. I’ll have to give this a go. GG

    Reply
  20. Chris Hunt says

    January 11, 2015 at 4:40 pm

    I would love this with some home made soda bread. I made a loaf at the week end and with this soup its as good as it gets for me. Thanks for the recipe.

    Reply
  21. Sylvia @ Happiness is homemade says

    January 11, 2015 at 1:10 pm

    I love everything with leek! I need more healthy and low calorie soups in my life 🙂

    Reply
    • Fiona Maclean says

      January 11, 2015 at 8:53 pm

      I love cooking with leeks, they have such a nice sweetness but still all the flavour of a member of the alium family
      xx

      Reply
  22. Choclette says

    January 10, 2015 at 8:31 pm

    Love leek and potato soup. Not sure I’m too keen on the idea of raw potato though :-S

    Reply
    • Fiona Maclean says

      January 10, 2015 at 8:41 pm

      it cooks if you froothie for long enough.

      Reply

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