Vegan leek and potato soup, vegan soup recipe

Vegan Leek & Potato Soup

Vegan leek and potato soup, vegan soup recipe
Yield: Serves 6

Leek & Potato Soup - Vegan

Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes

This recipe is one I changed from the vegetarian version I found online to this vegan soup.

I made this as the starter for Christmas lunch when one of the guests told me about her allergy to soy and dairy. My main concern before I made this for the first time, was that it might lack flavour as it doesn't have milk or butter.

I needn't have worried. This Vegan Leek & Potato soup is easy to prepare and it was so tasty that everyone asked for seconds!

The starch in the potatoes makes this soup lovely and creamy so no one will miss the milk. I promise!

Ingredients

  • 1 tbsp vegetable oil
  • 1 large onion - sliced
  • 225g/8oz/1 cup potatoes - peeled and cubed
  • 2 medium leeks - washed and sliced
  • 2 pints of vegetable stock
  • Salt and freshly ground black pepper
  • 150ml/5fl oz soy cream, double cream or creme fraiche optional to serve for those who aren't vegan
  • You'll also need a blender. A hand held blender is perfect

Instructions

  1. Heat the vegetable oil in a large pan
  2. Add the sliced onions, cubed potatoes and sliced leeks
  3. Cook for 3-4 mins or until the onion becomes translucent but not browned, and the potatoes begin to soften
  4. Add the vegetable stock and bring the soup to the boil
  5. Season well and reduce the heat to a gentle simmer
  6. Continue to simmer until the vegetables are tender, stirring often. This should take around 20-25 mins
  7. Once the vegetables are cooked, turn off the heat and blend the soup

Notes

Blending soup is a matter of taste really.

Personally, I don't like my soups to be completely smooth so I leave the vegetables with a little 'bite'.

Making this soup in advance and allowing it to stand gives the flavours additional time to develop. If you do let it stand, just reheat to serve.

To serve, add the soy cream, or cream/creme fraiche for the non-vegans. Although, being honest the soup doesn't really need anything extra as it's super creamy and delicious as it is.

Again, it's a personal choice.

Did you make this recipe?

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Vegan leek and potato soup, vegan soup recipe

What these ingredients offer for your healthy diet

Onions

health benefits of onions,

Onions contain natural sugar. minerals such as sodium & potassium and dietary fibre. They’re also a great source of folic acid and contain vitamins A, B6, C & E.

Potatoes

health benefits of potatoes

Potatoes are off the menu for anyone following a low-carbohydrate diet. That’s a shame as they are a healthy addition to your diet as they contain potassium (more than a banana), magnesium and antioxidants. Potatoes don’t contain fat, sodium or cholesterol but they do provide vitamins B6 & C.

Leeks

health benefits of leeks, vegan soup, leek and potato soup

Leeks are part of the onion family, they are low in sodium and have almost no saturated fat or cholesterol.

Leeks are a source of dietary fibre, iron, magnesium and folate and contain vitamins A, B6, C & K.

For information on vitamins and minerals and why/how your body uses them click here.

Alternatively, you could join our tribe and get our free downloads!

To help you understand the different vitamins and minerals found in the food you eat, we’ve put together two downloadable guides, one covering vitamins and the foods you find them in, and the other on minerals.

To get your free copies just complete the form below and we’ll send the link to your inbox. 

It’s that simple.

 

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Vegan leek and potato soup

 

 

 

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