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Low Calorie Leek and Potato Soup

January 27, 2018 by Fiona Maclean 46 Comments

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Last Updated on January 13, 2021 by Fiona Maclean

Diet Leek and Potato Soup Recipe – comfort food from my childhood:

Every 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 end 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.

Diet Leek and potato soup

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 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.

5 from 35 votes
Diet Leek and potato soup
Print
Low-Calorie Leek and Potato Soup
Prep Time
10 mins
Cook Time
30 mins
Total Time
40 mins
 

 A low-calorie leek and potato soup perfect for the 5:2 diet or any other restricted calorie diet.  Can be vegetarian or vegan depending on the stock used

Course: Lunch, Soup
Servings: 4
Calories: 120 kcal
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
  1. Peel and cut the potato into 1cm chunks

  2. Trim the leeks, slice in half along the length and clean, then slice into roughly 2cm pieces.  Rinse thoroughly

  3. Peel and dice the onion finely

  4. 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.

  5. Add the leeks and soften for a further 5 minutes

  6. Add the potato and stock.  Season with a little salt and pepper

  7. Bring the mixture to simmering point and cook for 25 minutes until the potato is soft and the leeks are cooked through

  8. At this stage, you can blitz the mixture to make a smooth soup if you like.

  9. Adjust the seasoning and serve with a dollop of creme fraiche

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!

Low-Calorie Leek and potato soup 2

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!

Low Calorie Leek and Potato Soup - Diet Leek and Potato Soup

Filed Under: 5:2 Diet Recipes, Lunch, Recipes, Soups, starter, Vegetarian Tagged With: 5-2 diet, 5-2 diet recipe, diet recipe, diet soup, low calorie recipe, low calorie soup, 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. Joanne says

    January 16, 2021 at 4:52 pm

    Made this soup today just added a slice of chopped up ham that needed using up. 10 out of 10 absolutely delicious thank you very much x

    Reply
  2. Charlotte says

    September 16, 2020 at 8:59 pm

    Really fancied leek and potato soup and found this recipe when looking for one I could make on the 5:2 diet! Really delicious and filling! Have made enough to get me through another couple of fasting days 😁 Would be even better with crusty bread and lots of butter! Thanks for the recipe.

    Reply
  3. Natalie Johnson says

    July 4, 2020 at 3:54 pm

    I’ve made potato soup for years, but never thought of putting leeks into it! Thanks I will be making this recipe this next week and I look forward to it.

    Reply
  4. Angelique G says

    May 17, 2020 at 12:09 pm

    My fav soup, will try this recipe 😉 pages successfully bookarked 😉

    Reply
  5. Gloria Tordoff says

    May 7, 2020 at 9:56 pm

    I made this soup this afternoon using your recipe for the first time and will now use no other. I don’t think this batch will last long as it tastes good hot and cold.

    Reply
  6. Margaret W. says

    February 4, 2020 at 6:04 pm

    I have been making leek and potato soup for many years and this is the best recipe ever! I always thought you needed to use lots of cream in this soup but it tastes much better without those added calories. Perfect for the 5:2 diet . Thanks for posting..

    Reply
    • Fiona Maclean says

      February 5, 2020 at 12:28 pm

      Thank you! It’s one of my own favourites

      Reply
  7. Heather Grant says

    May 25, 2019 at 9:23 pm

    Delicious! I have had it for lunch all week and loved it. So easy to make, not too many ingredients – I am on a VLCD and this fills me up and is really tasty. Thank you.

    Reply
    • Fiona Maclean says

      October 26, 2019 at 4:01 pm

      Soup is genuinely an excellent way to stay feeling full for longer if you are on a diet. The trick is to include a little protein of some sort

      Reply
  8. Suzanne Baily says

    March 14, 2019 at 1:28 pm

    I just made double the amount of this, and I did blitz it, it was delicious! I will be sure to make it again, thanks for the recipe!

    Reply
  9. Diane Crafter says

    December 10, 2018 at 8:47 pm

    i must try this soup, sounds yummy

    Reply
  10. Jeanette Leighton says

    December 10, 2018 at 8:18 pm

    Sounds yummy would love to try , can’t beat some soup in the winter

    Reply
  11. Anthony Harrington says

    November 9, 2018 at 8:30 pm

    This looks lovely, perfect for a chilly evening

    Reply
  12. mel betteridge says

    October 28, 2018 at 1:01 am

    This is one of my favourite soups and this recipe is really delish thanks x

    Reply
  13. Lesley Renshaw says

    May 13, 2018 at 9:25 pm

    Being Welsh, it doesn’t come much better than this x

    Reply
  14. Cassandra D says

    April 29, 2018 at 4:58 pm

    This looks interesting to try.

    Reply
  15. Allison Sherwood says

    March 16, 2018 at 8:22 am

    I will definitely be trying this.
    Leeks are my favourite vegetable.

    Reply
  16. lesley renshaw says

    March 11, 2018 at 2:54 pm

    Looking forward to giving this a try x

    Reply
  17. Linda Gray says

    March 7, 2018 at 10:17 pm

    Potato and leek soup is my all time favourite and so easy to make.

    Reply
  18. Krzysia says

    March 7, 2018 at 4:51 pm

    I could have done with this recipe last week when I had a huge bag of leeks to use up. I did make some leek and potato soup but, although it tasted good, it was a bit rich. A lighter version would have been better.

    Reply
  19. A S,Edinburgh says

    February 19, 2018 at 9:27 am

    Great recipe! Perfect for the cold weather.

    Reply
  20. Alica says

    February 18, 2018 at 2:32 pm

    oooh this looks delicious! I will try it, thank you!

    Reply
  21. Kayleigh Watkins says

    February 17, 2018 at 11:40 pm

    It looks very tasty, I’ve never been a fan of soup but recently I can’t get enough of chicken soup and tiger bread to dunk in it xxx

    Reply
  22. Lisa Parker says

    February 17, 2018 at 5:42 pm

    We love making soups in our home and this does look delicous and healthy too. x

    Reply
  23. joanne casey says

    February 17, 2018 at 8:13 am

    Yummy, I love leek & potato soup, definitely one of my favourites along with broccoli & stilton. I always find this time of year is when I feel like making soup, lovin your recipe inspiration!

    Reply
  24. Leila Benhamida says

    February 16, 2018 at 10:07 pm

    Looks lovely. Great tasty flavours. Nice and simple.

    Reply
  25. ashleigh allan says

    February 16, 2018 at 9:44 pm

    Looks lovely – nice and cosy at this time of year and great for the diet!

    Reply
  26. Paul Chadwick says

    February 16, 2018 at 3:31 pm

    A proper winter warmer…. yummy.

    Reply
  27. paula cheadle says

    February 3, 2018 at 5:49 am

    I love this soup, have it all the time, but am going to have a go at your recipe to see the difference in taste

    Reply
    • Fiona Maclean says

      January 20, 2019 at 12:34 pm

      Let me know how you get on – and what the difference is!

      Reply
  28. Allison hanson says

    January 31, 2018 at 3:51 pm

    Leeks are awesome, such great flavor. When I was a kid my mom would tell me all onions were just leeks so I would eat them 🙂

    Reply
  29. Catherine Brown says

    January 30, 2018 at 4:45 pm

    “Diet” is a dirty word. This soup deserves a much better descriptor! It looks fantastic. 🙂

    Reply
    • Fiona Maclean says

      September 16, 2018 at 10:11 pm

      It is very comforting!

      Reply
  30. Mr & Mrs Gist says

    January 30, 2018 at 1:13 pm

    This is one of our favourite soups, will have to give this a go – thanks for sharing 🙂

    Reply
  31. Rezel Kealoha says

    January 30, 2018 at 2:50 am

    I love how light your recipe is whoever It’s still filling with the potatoes.

    Reply
  32. Robyn says

    January 30, 2018 at 1:32 am

    The besssttt comfort food!! ❤️❤️

    Reply
  33. Donna Niman says

    January 29, 2018 at 7:36 am

    This looks lovely. Can’t wait to make it.

    Reply
    • Fiona Maclean says

      January 29, 2018 at 1:21 pm

      Look forward to hearing how you get on!

      Reply
  34. Teti says

    January 28, 2018 at 10:23 pm

    It sounds very tempting and yummy!Thank you for sharing!

    Reply
    • Fiona Maclean says

      January 29, 2018 at 1:21 pm

      Do let me know how you get on!

      Reply
  35. Julie says

    January 28, 2018 at 8:20 pm

    I’ve been on a soup kick this month – I haven’t done leek and potato and it’s such a great combination. I may need to whip some up next week thanks to your post.

    Reply
    • Fiona Maclean says

      January 29, 2018 at 1:20 pm

      The best thing about leek and potato is that it works in both summer and winter;)

      Reply
  36. Jennifer says

    January 28, 2018 at 7:38 pm

    Looks yummy. I’ll have to Pin it and give the recipe to my husband so he can make it for me. I’m so lazy when it comes to cooking.

    Reply
    • Fiona Maclean says

      January 29, 2018 at 1:20 pm

      LOL where did you find that breed of husband?

      Reply
  37. Josy A says

    January 28, 2018 at 7:17 pm

    Leek and potato is one of my favourite soups. It’s so easy and yet so comforting!

    Reply
    • Fiona Maclean says

      January 29, 2018 at 1:19 pm

      Thank you – it’s one of my winter favourites!

      Reply

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