Easy Low Calorie Leek & Potato Soup Recipe

Easy Low Calorie Leek & Potato Soup Recipe

By Rebecca Walton, wlr team

Leek and Potato Soup is a firm favourite, and it's quicker and easier to make than you'd think! It will also keep for a week or so in the fridge, so it's a perfect lunch batch cook recipe (although it doesn't tend to last that long in our experience!)

Includes substitutions to make the recipe suitable for vegans.

  • Recipe makes: 6 servings
  • Prep time:
    10 mins
  • Cook time: 35 mins
  • Calories: 187
    per serving


  • 1 onion
  • 500g white potatoes
  • 4 leeks
  • 1 tbsp sunflower oil
  • 10g butter
  • 1 stock cube, chicken
  • 1 pint water
  • 300ml semi skimmed milk
  • 2 tbsp creme fraiche, half fat
  • ¼ tsp salt
  • ¼ tsp white pepper


  1. Peel and finely dice the onions, peel and small cube the potatoes, top and tail and wash the leeks, then slice finely. Reserve a few slices of leek to garnish.
    Easy Leek and Potato Soup - Ingredients
  2. In a large heavy bottomed pan (you'll need one with a lid) heat the oil and butter over a low-medium heat and gently fry the onion - you want it to start to go translucent, but not browned.
    Easy Leek and Potato Soup - Fry the onion
  3. After 2-3 minutes add the leeks and season with salt and pepper (black is fine, but white pepper if you have it - it helps to keep the colour of the soup). Sauté for 5-7 minutes, stirring a few times to ensure the leeks don't catch on the bottom of the pan. You don't want them to cook too long as they'll start to lose a bit of their colour and melow in favour. Easy Leek and Potato Soup - Sauté the leeks
  4. Add the potato cubes to the pan, stir to thoroughly to coat, pop the lid on the pan and turn down to a low setting. Allow to cook for another 7-10 minutes, stirring once or twice to ensure they don't catch.
    Easy Leek and Potato Soup - Add cubed potatoes
  5. Make the stock cube up to 500ml with boiling water (you can substitute a vegetable stock cube if you'd like). Once the potatoes are tender add half the stock to the pan with the milk and stir. Allow to simmer for 5 minutes.
    Easy Leek and Potato Soup - Add stock and milk
  6. Take the pan off the heat and add the crème fraiche. Stir, and then blend in the pan with a stick blender until your preferred consistency (add more of the stock at this stage if the soup is too thick). Have a taste to check the seasoning, add a little more salt and pepper if necessary.
    Easy Leek and Potato Soup - blend with stick belnder
  7. Put the pan back on the hob and simmer for a couple of minutes until the soup is piping hot again. Serve with a few slices of leek and a grind of black pepper. For a bit of a cheffy twist, and if you have the calories, you can also swirl a tsp of cream through before garnishing.
    Easy Leek and Potato Soup - served

Add a crusty roll for around 150 calories.

To make this soup suitable for vegans use a vegetable stock cube, and non-dairy milk and crème fraiche alternatives (we find oat milk works best for this as it doesn't have a strong flavour of its own).

Nutrition information per serving
Calories (kcal)187
Carbohydrate (g)24.7
Fat (g)6.9
Protein (g)7.0
Fibre (g)5.7
Alcohol (g)0.0
Fruit & Veg1.9

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