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Tastiest Low-Fat Potato & Leek Soup

By Edited Jun 18, 2015 2 2
An excellent, hearty potato and leek soup.
Credit: flickr4jazz on flickr / Licensed under Creative Commons Attribution 2.0 Generic

Serve hot or cold

One of the most satisfying soups I've ever had is potato & leek soup. It was a comfort food for me during pregnancy and I vowed I'd make a low-fat version of it someday.

Traditionally, soup made with potatoes, leeks, chicken stock, and cream was known as vichyssoise. Surprisingly, it was served cold.[1]

I like it hot.

It's been so cold this winter in my area of Canada, that I decided to finally create my own version. The stock I use is gluten-free. You can use water, chicken, or vegetable broth.

Halve my recipe to serve 2 - 4 people

My potato-leek soup ingredients
Credit: RoseWrites on InfoBarrel / All rights reserved

Instead of cream cheese (or light cream)

Try greek yogurt and unsweetened evaporated milk

I adapted this recipe from one I found on the Kraft Canada[2] website. I chose it since it yielded 8 cups worth (67.6 oz). It's an easy recipe to half (but if I'm going to be peeling potatoes, I like to make soup that will last a week).

Since the original recipe called for water, I knew I could leave the option open for you to choose vegetable or chicken broth. (I like chicken broth, it seems to bring out more of the leek flavor).

And, as stated in the original recipe, I prefer olive oil (instead of butter). Because if butter burns, it ruins the flavor of the whole batch. For more flavor, I added a few cloves of garlic.

Lastly, instead of light cream cheese and milk, I used greek yogurt and unsweetened evaporated milk. Greek yogurt is more tart tasting than regular yogurt (and healthier[3]). Evaporated milk is thicker than regular milk (and you can choose skimmed, 2%, or whole which is 6.5 - 8% milk fat[4][5]). By comparison, the percentage of fat in light cream is 18 - 30% fat.[6]

Low-Fat Potato & Leek Soup

8 cups | Prep: 30 mins | Total: 70 mins


2 tbsp. olive oil

4 large leeks (1 lb/450 g) cut white parts only into 1/4 inch slices

3 cloves garlic (minced or sliced)

2 lbs. (900 g) potatoes (about 6 Yukon Gold potatoes)

5 cups water OR vegetable broth OR chicken broth (I use Vogue Cuisine Chicken Soup & Seasoning Base since it's gluten-free)

1/2 tsp. freshly ground pepper

1 cup (250 g) greek yogurt

1/2 cup - 1 cup (depending upon how thick you want your soup) unsweetened evaporated milk

Optional: 6 slices bacon crumbled, smoked salmon, old cheddar (grated), green onions and/or croutons on top


1) Wash potatoes, peel, and cut into 1/2-inch cubes. Top and tail leeks (see video next) and cut into 1/4-inch slices - wash well in colander. Mince or slice garlic and set aside.

2) In a large soup pot or dutch oven, over medium heat, add olive oil and heat for 1 min. Add sliced leeks, stirring often, until tender. Add cubed potatoes, stock (or water), garlic, and pepper. Cover and turn up heat to bring to a boil (about 15 - 20 mins). 

3) Turn heat down to medium-low and simmer for 15 - 20 mins (until potatoes are tender). Remove pot from heat and allow to cool for 10 - 15 minutes. 

4) Blend soup in batches or use an immersion blender (I use the SmartStick). If desired, leave chunky or blend to a smooth consistency. You can also use a potato masher directly in the pot. Return each blended batch (if need be) to soup pot or dutch oven and heat on medium (stirring often).

5) Lastly, add greek yogurt and evaporated milk and combine thoroughly. If desired, top with crumbed bacon, smoked salmon, grated cheddar, green onions, and/or croutons. Season with salt and pepper to taste.

How to top and tail a leek (the first 34 secs)

P.S. My recipe differs quite a bit after that.

My favorite cookware for pasta and soups

Excelsteel 8 Quart 18/10 Stainless Steel 4 Piece Muti-Cookware Set With Encapsulated Base
Amazon Price: $59.99 $29.99 Buy Now
(price as of Jun 18, 2015)
There are two key things that impress me about this set. First, it's made with 18/10 stainless steel (18/10 refers to the chromium/nickel ratio). The higher the nickel, the better the quality. Second, I like the evenly spaced, uniform-shaped holes in the pasta insert (which is handy for washing your leeks).


Nov 5, 2014 12:16pm
This a good soup. My husband made a recipe similar to this last weekend. He used the cream, and instead of bacon he used leftover ham. He also added onions. He even used the immersion blender.
Nov 5, 2014 1:44pm
Oh, I'm sure with cream this soup is divine. I have genetically high cholesterol (FH) so I have to really watch the high fat content in my diet.

I throw some green onions on top - since leeks belong to the same family (genus Allium) as onions and garlic. But in a pinch, onions would certainly add to the flavour (esp. if you didn't have enough leeks).

And yeah, my SmartStick immersion blender has definitely made my life easier. I've always loved soup and now it's less mess to clean with a SmartStick.

Thanks for stopping by and commenting.
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  1. "Vichyssoise." Wikipedia. 16/03/2014 <Web >
  2. "Potato-Leek Soup." kraftcanada.com. 16/03/2014 <Web >
  3. Kurtis Hiatt and Angela Haupt "Greek Yogurt Vs. Regular Yogurt: Which Is More Healthful?." health.usnews.com. 30/09/2011. 16/03/2014 <Web >
  4. "Evaporated milk." Wikipedia. 16/03/2014 <Web >
  5. "Kitchen Dictionary: evaporated milk." Food.com. 16/03/2014 <Web >
  6. "Cream." Wikipedia. 16/03/2014 <Web >

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