This Leek Soup recipe is my new favorite soup and one that the whole family will love! Flavoursome and comforting, this Leek Soup Recipe is similar to a potato leek soup recipe, except instead of potato, we use cauliflower! Made in just 20 minutes, this great recipe is nutritious and wholesome, while being low carb, paleo and dairy free.
This Cauliflower Leek Soup Recipe is perfect as a snack or appetizer. To serve as a main add a favourite protein to make a more balanced meal.
This pairs perfectly with our Cashew Sour Cream and topped with crispy fried sage leaves. Most leek and potato soup recipes use heavy cream, however this lighter, more gut friendly version uses almond milk instead to make a creamy soup.
You'll love this recipe because:
- This is a quick and easy soup to make.
- This soup is low carb, low fat, whole 30, paleo and dairy free.
- All of the flavours of a classic potato leek soup, minus the potato!
- Everyone loves one-pot meals!
- There is nothing better than a big bowl of hot soup!
Cauliflower, leek and stock make up the base of the soup, with garlic, salt, pepper and sage for additional flavouring. See a full list of the basic ingredients needed for this recipe below (all accessible from your local grocery store, if in season).
- Fresh leek (white parts)
- Sage leaves (fresh herbs are always best!)
- Sea salt (flakes)
- Cracked black pepper
- Chicken broth / chicken stock or veggie broth / vegetable stock
- Extra virgin olive oil
- Brown Onion
- Almond milk
See recipe card for quantities.
To make the perfect Leek Soup, follow the below instructions.
STEP 1: Prepare the leek. Using a chopping board, remove the dark green tops of the Leek with a sharp knife, as well as the roots. Slice the light green parts and white part of the leek in half and rinse both halves under water to remove any dirt. Thinly slice and set aside.
Hint: Use the dark green parts of the leek to make vegetable broth. It's important to wash leeks as they hold a lot of dirt in between each layer. See our homemade vegetable stock recipe to see just how quick and easy this is!
STEP 2: Sauté chopped leeks. To the base of a large soup pot, add a drizzle of olive oil. Bring to a medium heat. Once heated, add the sliced leek and sauté until leek begins to sweat and becomes tender.
STEP 3: Sauté onion and garlic. Add the onion and garlic to the pan and sauté until tender and fragrant.
STEP 4: Add remaining ingredients. To the pan, add the cauliflower florets, sage, chicken or vegetable stock, salt and pepper. Give the soup a good stir. Bring to a boil and then reduce to a medium-low heat to simmer. Place the lid on and simmer until cauliflower is tender and breaks apart easily. Remove from the heat.
STEP 5: Cool. Allow soup to cool until Luke warm before blending using either a regular blender or hand-held immersion blender. Add almond milk and blend for a smooth and creamy texture. Taste soup and add additional salt if desired. If using a regular blender, you will need to blend half of the soup at a time so that the blender doesn't overflow.
Hint: The best part of this soup is it's creamy, rich texture. However, if you prefer a more chunky soup, simply blend until you reach your desired consistency.
STEP 6: Serve. Reheat to desired temperature before serving. Top each bowl of soup with Cashew Sour Cream, crispy fried Sage Leaves (optional) and fresh ground pepper.
Do you have allergies or are vegan? Read on to see what substitutions can be made so that this recipe suits your diet.
- Chicken broth - for a vegan or vegetarian soup use vegetable stock instead.
- Almond milk - use your preferred milk instead (I would recommend against using coconut milk)
- Cashew Sour Cream - use a nut free sour cream if preferred.
- Sage - Use a fresh thyme sprig or fresh parsley in the soup instead if desired.
This soup recipe is like a blank canvas! To add a little something extra to (in my opinion) the best soup ever, see below:
- Spicy - top with chili pepper flakes (red pepper flakes) and/or chilli oil.
- Protein - add shredded chicken or crispy baked chickpeas to the top for extra protein.
- Croutons - top with buttery croutons or serve with crusty bread.
To make this Leek Soup Recipe, you will need the below equipment.
- chopping board
- sharp knife
- measuring cups and spoons
- benchtop blender or stick blender
- large pot or dutch oven.
If using a stick blender, do not touch blade end of blender unless it is safely removed from the handle. Stick blenders are known to cause injury when accidentally switched on while removing excess mixture from blade end of the blender. See more information about this here.
How to Store Leek Soup
Store leftover soup in the pot or in an airtight container, in the fridge for up to 3 days. Reheat an individual serving size before serving.
This soup can also be frozen. Freeze in single serve portions to easily re-heat one serve. If freezing, wait until soup is cooled to room temperature before transferring to a BPA free, airtight container.
Cook the cauliflower until just tender to retain nutrients. Overcooking will result in nutrient loss.
More healthy soup recipes
- 1 Large Pot or dutch oven
- Measuring Cups and Spoons
- Chopping Board
- Sharp knife
- High Powered Blender or stick blender
- Wooden Spoon
- 2 tablespoon olive oil
- 1 large leek ends removed, white parts rinsed and thinly sliced
- 5 cloves garlic skin removed, thinly sliced
- 1 cauliflower leaves removed, cut into florets
- 500 mL chicken stock or vegetable stock
- 1 teaspoon sea salt flakes
- ¼ teaspoon ground pepper
- 6 sage leaves large
- 1 cup almond milk
- 4 tablespoon cashew sour cream
- 12 sage leaves
- 4 tablespoons olive oil for frying
- Heat the olive oil in a large pot on a medium heat. Add the sliced leek and sauté until tender.
- Add the onion and garlic to the pan and sauté until tender and fragrant.
- Add the cauliflower, sage leaves, salt, pepper and chicken stock to the pan and bring to a boil. Reduce heat to low and simmer with the lid on until the cauliflower is tender and falls apart easily.
- Once cauliflower is cooked, turn off heat and remove lid. Allow to cool to room temperature before adding the almond milk. Transfer to a benchtop blender or use a stick blender to blend until smooth and creamy.
- Meanwhile, make crispy fried sage leaves by adding 4 tablespoons of oil to a small cast iron frypan. Once oil is hot, add a sage leave, one at a time. Fry on one side until there are no bubbles. Flip using a spoon and fry until there are no bubbles. Transfer to a paper towel lined plate. Repeat this step with remaining sage leaves.
- Reheat to serve. Serve topped with cashew sour cream and crispy sage leaves.
Please note: Nutritional information is an estimate only.
Did you make this recipe? Let us know how you went by leaving a comment and star rating below.