This silky-smooth leek soup without potatoes is studded with fresh flavors and dished up with crunchy toppings. Made in under 30 minutes using just 6 simple ingredients (plus seasoning). A must-try modern spin on a French classic!
Did you know? This leek soup without potatoes uses an unexpected ingredient that perfectly replaces the creaminess of potatoes - rice. Because you only need a tiny amount of rice the soup is still very light & low in carbs. Credits go to Jamie Oliver who introduced this trick in one of his TV shows.
Why I Like This Recipe
Craving a creamy soup that contains no cream? I've got you!
- Comes together in under 30 minutes
- Perfect for busy weeknights
- Just a handful of ingredients
- The ultimate comfort food
- Very low fat
- A healthy light lunch
- Serve it on its own or with crusty garlic bread
Overall, a great recipe for the whole family!
These are the simple ingredients you need for this leek soup recipe.
Leeks - There's no need to throw away the green part of the leek. It's edible and contains plenty of vitamin C. Simply remove the wooden, dark green parts and use the rest. When it comes to food waste, little things really do add up!
Garlic - Adjust to taste. I like a strong garlic flavor so I use at least 4 cloves. You can also leave it out altogether or replace it with garlic powder.
Vegetable Stock - I simply dissolve a vegetable stock cube in boiling hot water to make my veggie stock. Homemade or store-bought stock is fine.
Olive Oil - For sauteing the leeks & garlic. Can be replaced with other oil like sunflower, coconut, sesame, rapeseed, etc.
Cauliflower - Adds a new flavor dimension and an extra serving of veggies.
White long-grain rice - this is our secret ingredient that replaces the potatoes. If you'd like to pack in some extra fiber and protein, use wholegrain, wild or black rice.
Seasoning - black pepper, onion powder, dry thyme, roasted mixed seeds.
You can make this leek soup without potatoes in just a few easy steps.
Hint - this is just a super quick overview. For detailed instructions & exact ingredient details see the recipe card at the bottom.
Prepare your veggies - slice the garlic, cut the cauliflower into florets, and slice & wash the leeks. Make sure to remove any dirt left between the layers.
1 & 2 - Heat up oil in a large pot or dutch oven on medium heat. Add sliced leek and garlic and saute until soft, about 10 mins. Give it a good stir in between.
3 & 4 - Add cauliflower florets, vegetable stock, rice & seasoning. Turn up the heat. Bring to a boil & then let simmer on medium-low heat until cauliflower is tender & the rice is cooked - approx. 10 to 15 minutes.
5 - Blend the soup either in a regular blender or use an immersion blender. The longer you blend, the creamier & silkier the soup will be.
6 - Once blended, taste & adjust. You can add additional salt or pepper if desired.
Serve immediately with a swirl of soy cream & crunchy roasted seeds.
Time-saving hack - Use instant rice (sold in microwave-friendly pouches) if you don't feel like cooking it. Simply add it to the soup once the cauliflower is tender (about 5 minutes after you've added it to the pot) and let it simmer in the soup for 1-2 minutes until warm.
- Cooking scales or cups - for measuring the ingredients
- Knife & chopping board - for preparing the veggies
- Large soup pot & spatula - for cooking and stirring the soup
- Any type of blender - benchtop or immersion (hand) blender
- Don't mince the garlic, it will burn. Simply slice it instead. You don't need to be super precise. We’ll blend it later so the bigger chunks won’t matter.
- Optional, but highly recommended. Add 2-3 tablespoon of nutritional yeast before blending. This adds a delicious cheesy flavor.
- Serve it with crunchy toppings like bread croutons, toasted seeds, or chopped parsley.
- Cooking time varies depending on the type of rice you're choosing. For example, wholegrain, black, and wild rice will take longer than white rice.
- This recipe allows for some flexibility when it comes to the thickness of the soup. You can thin it out with more vegetable stock or make it thicker by letting it boil for longer.
- This soup will thicken as it cools down.
Cleaning The Leeks
Leeks can be tricky to wash. Make sure you remove all the soil/dirt hidden between the various layers. The easiest way to do that is to cut the leek into thin slices first (before washing it).
Then add the slices to a large bowl filled with cold water and use your hands to reach between the layers, removing any dirt.
Before adding the leek slices to the pot always dab the leeks dry using a kitchen towel.
For more information check out this step-by-step guide on how to clean a leek.
Spicy - for a spicier version, add chopped chilies or jalapeños to the sautéed leeks. Or top off the soup with chili flakes and a drizzle of spicy chili sauce.
Veggie-packed - the best way to get in your 5-a-day is to hide tons of veggies in your soup! Try adding onions, green onions, carrots, broccoli, courgette, spinach, or kale.
Herby - Try adding bay leaves, rosemary, or fresh thyme sprigs for a herby version.
Citrusy - Add some lemon zest and a drizzle of lemon juice.
Have you ever seen a perfectly styled bowl of soup and wondered if you'd ever be able to recreate that?
Fear not, I've prepared a step-by-step guide on styling this soup in a way that will impress any guest.
- First, pour the soup into a bowl.
- Use a teaspoon and gently dot the cream all around the bowl.
- Then use a thin utensil (like a cake tester, skewer, or a toothpick) and drag it across the cream.
- Top off with black pepper, roasted seeds and some fresh green herbs (I used thyme and rosemary).
Instead of cream, you could also add a swirl of coconut milk.
You might also want to serve it with a thick slice of crusty bread.
To store - Pour any leftovers of this leek soup without potatoes into an airtight container. I like to use large Weck jars, Ikea containers, or any Tupperware with a secure lid. Keep in the fridge for 2-3 days.
To freeze - Let the soup cool down, then transfer it to a freezer-safe container. I suggest freezing single portions rather than larger quantities.
To reheat - Let the soup thaw at room temperature or in the microwave before heating it up until piping hot. I like to give the soup another quick blend after defrosting it to restore the creamy texture.
If you love making one-pot meals or healthy soup recipes you might want to try my:
Got questions? I tried to cover everything I could possibly think of, however, you're more than welcome to ask any questions in the comments section below.
Made this delicious soup? I would love it if you could leave a comment and star rating below. This is one of the best ways to help me maintain this blog. Thank you!
Creamy Leek Soup Without Potatoes - 30 Minutes
- Cooking scales or cups
- Knife & chopping board
- Large pot & spatula
- Any type of blender
- 4 cloves garlic sliced
- 1 medium-sized head of cauliflower weighing about 9 oz / 240g
- 2 medium-sized leeks weighing about 11 oz / 330g in total
- 1 tablespoon olive oil
- 4 cups (950 ml) vegetable stock hot
- ⅓ cup (65 g) long-grain white rice
- black pepper to taste
- 1 teaspoon onion powder
- ½ teaspoon (0.5 teaspoon) dry thyme
- roasted seeds sunflower, hemp, pumpkin
- soy cream
- Prepare your veggies - slice the garlic, cut the cauliflower into florets, and slice & wash the leeks. Make sure to remove any dirt left between the leek layers.4 cloves garlic, 1 medium-sized head of cauliflower, 2 medium-sized leeks
- Heat up oil in a large pot on medium heat. Add leeks and garlic and saute until soft, about 10 mins.2 medium-sized leeks, 1 tablespoon olive oil, 4 cloves garlic
- Add cauliflower, vegetable stock, rice & seasoning and turn up the heat. Bring to a boil & then let simmer until cauliflower is tender & the rice is cooked - approx. 10 to 15 minutes.4 cups vegetable stock, ⅓ cup long-grain white rice, black pepper to taste, 1 teaspoon onion powder, ½ teaspoon dry thyme
- Blend the soup either in a benchtop blender or using an immersion blender. The longer you blend, the creamier & silkier the soup will be.
- Serve immediately with a swirl of soy cream & crunchy roasted seeds.
Disclaimer: The nutritional information above is calculated automatically. The author of this post cannot guarantee 100% accuracy of this data.