Creamy Leek, Potato & White Bean Soup

This is a lovely warming soup for those chilly afternoons when you or your children come home tired and hungry after a busy day. It makes a simple lunch or supper to have ready in a flask after swimming or after-school activities. Serve with crusty bread or toast for a light meal.

This leek, potato and white bean soup is completely dairy-free, but you’d never know it as it’s still lovely and creamy. The leeks and white beans are full of fibre which helps to feed the friendly bacteria in your gut, and the potatoes make it nice and filling too. I have used chicken bone broth, which is soothing on the gut and helpful when you have the sniffles.

This is free from all the key allergens. See the the lower-histamine option in the notes below.

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Creamy Leek, Potato & White Bean Soup

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Prep Time 10

Cook Time 35

Total Time 45

Course Soups

Servings people

Calories 199 kcal

Suitable for Special Diet (or adaptable) Dairy-free, Egg-free, Gluten-free, Grain-free, Low-histamine, Low-sugar, Nut-free, Vegetarian

Ingredients

1 tbsp Olive Oil
2 Leeks (trimmed, sliced and washed well)
2 clove Garlic (sliced)
250 g Potatoes (waxy, peeled and diced)
480 g Cannellini Beans (drained and rinsed, from 2 × 400-gram tins)
1 litre Chicken Bone Broth (or fresh chicken stock or vegetable stock)
1 Bay Leaf
2 sprigs Thyme
0.8 tsp Salt (or to taste, depending on your stock)

To finish

2 tsp Olive Oil (extra virgin)
0.5 Lemon (juice only)
1 pinch Pepper (ground, white or black)

Instructions

Warm the olive oil in a large saucepan over a low heat. Add the sliced leeks with a pinch of the salt and cover with a lid. Cook gently for 15 minutes, stirring occasionally, until completely soft. Keep the heat low so the leeks don't brown.
Add the garlic and cook for another 2 minutes, stirring a couple of times.
Add the potatoes, cannellini beans, broth, bay leaf and thyme. Add the remaining salt to taste. Bring to a gentle simmer and cook for about 15 minutes, until the potatoes are soft enough to squash easily with a fork.
Remove the pan from the heat and take out the bay leaf and thyme stalks. Use a stick blender to blend the soup until just smooth. Avoid blending for longer than needed, as this can make the potatoes gluey.
Add the extra virgin olive oil and blend briefly again to mix it in.
Stir in a little of the lemon juice and grinds of pepper. Taste, then add more lemon juice or salt if needed. If the soup is too thick, stir in a splash of water or stock. Warm through gently before serving.

Notes

Extra creamy protein boost: Add 2 tablespoons of Tahini or Cashew Butter before the final blend. Tahini contains sesame, and cashew butter contains nuts.

Vegetarian/Vegan: Use Vegetable Stock instead of chicken broth. Stir in 1 teaspoon of White Miso at the end for extra savoury flavour, then taste before adding any more salt.

Lower-histamine: Use a fresh light chicken stock.

Storage: Cool promptly and refrigerate in a sealed container for up to 3 days, or freeze for up to 3 months. Defrost in the fridge and reheat until piping hot. The soup thickens as it sits, so loosen with a little water or stock when reheating.

This recipe was first published on September 28th 2015.

Nutrition

Calories: 199kcalCarbohydrates: 29gProtein: 14gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 672mgPotassium: 285mgFibre: 6gSugar: 2gVitamin A: 615IUVitamin C: 16mgCalcium: 89mgIron: 3mgManganese: 0.3mgMagnesium: 23mgZinc: 0.2mg

Per serving. Nutrition content in food is never consistent, so take these estimates with a pinch of salt! Also, our recipes tend to use low-GI carbs and sugars, so these values are not directly comparable with shop-bought UPFs.

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